Warmup

3-MINUTE PRE-PERFORMANCE WARMUP

Turn nerves into readiness.

A short guided ritual before interviews, presentations, exams, sales calls and other high-pressure moments.

Don't try to get rid of the nerves. Learn to use them.

Start my free warmup

2 warmups free · No card required

  • 3 minutes
  • Research-informed
  • Built for performance

Built for the moments that make your heart beat faster.

  • Interview

    Walk in present, focused and confident.

  • Presentation

    Get control of the energy before you take the floor.

  • Public speaking

    Turn nervous energy into presence.

  • Exam

    Settle the noise and focus on what's in front of you.

  • Sales call

    Get out of your head and into the conversation.

YOUR MENTAL WARMUP

Three minutes. One job.

  1. 1

    Regulate

    Release excess tension and get control of your breathing.

  2. 2

    Reframe

    Stop treating nervous energy as something you need to eliminate.

  3. 3

    Activate

    Focus on your first move and enter the moment ready to perform.

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BUILT ON PERFORMANCE PSYCHOLOGY

Don't fight the nerves. Change what they mean.

Feeling activated before an important moment isn't necessarily something you need to eliminate.

Research on pre-performance anxiety has found that reframing anxious arousal as excitement can improve performance compared with trying to calm down. Separate research on pre-performance routines has also found performance benefits under pressure.

Our warmups bring ideas from this research together into a short, structured routine designed for the minutes immediately before you perform.

  • FROM ANXIETY TO EXCITEMENT

    Research led by Alison Wood Brooks tested anxiety-to-excitement reframing across public speaking, math and karaoke performance. Participants encouraged to reinterpret their arousal as excitement performed better than those trying to calm themselves down.

    Reference: Brooks, A. W. (2014). Get excited: Reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General, 143(3).

  • THE POWER OF A PRE-PERFORMANCE ROUTINE

    A meta-analysis covering 112 effect sizes found that structured pre-performance routines benefited performance, including in pressurized conditions.

    Reference: Rupprecht, Tran & Gröpel (2021). The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology.

Your nerves are already here. Put them to work.

Three minutes to get your body and mind ready for what's next.

Start my free warmup

2 warmups free · No card required

FAQ

Is this meditation?

No. The goal isn't to make you completely calm. The warmup is designed to help you regulate, focus and use the energy that's already there.

What happens during the three minutes?

You'll move through a short sequence of physical release, breathing, reframing, focus and activation.

What can I use it before?

Interviews, presentations, public speaking, exams, sales calls and other moments where pressure gets in the way of performing at your best.

Do I need sound on?

No. Everything is on screen. Sound adds a guiding voice if you want it.

Is this a treatment for anxiety?

No. This is a pre-performance tool, not mental-health treatment or a substitute for professional care.

Is it free?

Your first 2 completed warmups are free. No card required.