Riding is as much a mental game as it is a physical one. Whether you’re returning to riding after a break or stepping up to a new challenge, the anticipation can be daunting. I’ve been there—watching others navigate cross-country courses with ease, feeling a mix of longing and regret for not being out there myself. The idea of tackling big fences, confronting unknown terrain, and questioning my own muscle memory would stir up an irrational wave of anxiety. But something shifts the moment I’m back in the saddle. As I start to warm-up, that fear begins to fade, and with each ride, my confidence grows stronger.
If you’re reading this and feeling the same way, know that you’re not alone. Fear is a natural part of the process—something every rider encounters at one point or another. The encouraging truth is that fear and excitement trigger the exact same physical responses: a racing heart, tightness in the chest, a surge of adrenaline. With time and practice, it’s entirely possible to retrain your mind to interpret those sensations as signs of excitement rather than danger. That shift in perspective is powerful. Simply telling yourself repeatedly “I’m excited” instead of “I’m scared” helps reframe the moment and retrain your brain. You can support that mental shift by using intentional breathing to regulate your nervous system and bring your body out of its fight or flight response. One highly effective tool, recommended by neuroscientist Dr. Andrew Huberman, is called the physiological sigh—two quick inhales through the nose (the second one topping off the lungs), followed by a long, slow exhale through the mouth. Just one or two rounds can quickly lower your heart rate and help shift your body from panic to presence. With practice, your body starts to respond differently to excitement; you stop bracing against fear—and begin leaning into possibility.
The hardest part is often taking that first step. It’s easy to look at the entire situation as a whole and feel overwhelmed. But remember, you don’t have to tackle everything at once. Start small. Focus on one obstacle, one ride, one moment. The journey back to confidence doesn’t happen all at once—it’s a series of small, intentional steps. Each ride, no matter how small the challenge, is a victory.
If you’re feeling anxious, consider breaking things down. Maybe it’s just getting back in the saddle, maybe it’s walking a few steps over a ground pole, or maybe it’s jumping a small crossrail. Whatever it is, take it at your own pace. Every little success builds the foundation for more. And soon enough, those moments of fear will turn into moments of growth.
Remember: fear is not something to be ashamed of. It’s not a sign of weakness, but part of the process. The best riders in the world experience fear—it’s how they move through it that makes them strong. You have the same ability to grow and overcome it.
So, breathe. Embrace the fear.
You’ve got this. Just take that first step.
