Open-water nerves are extremely common — even experienced triathletes feel that spike of adrenaline when they hit the lake or ocean. The good news: a few simple habits can massively reduce anxiety and help you stay calm, controlled, and confident.

1. Control your breathing before you start

Anxiety spikes when breathing is shallow or rushed.
Do this before entering the water:

Inhale through the nose for 4 seconds
Hold for 2
Exhale through the mouth for 6
Repeat for 30–60 seconds.

This lowers your heart rate and calms your nervous system.

2. Warm up in the water

If permitted, get in early and:

Let your face adjust to the cold
Do 5–10 easy strokes
Blow bubbles underwater
Practice sighting once or twice

This removes the “shock factor” that triggers panic.

3. Start on the edge of the pack

Avoid the churn of the middle.
Starting wide gives you:

Space
Clear water
Less contact
A chance to settle into your rhythm

4. Use a slow, steady first 100m

Going out too fast is the #1 cause of panic.
Aim for:

Long, smooth strokes
Exhaling fully underwater
A relaxed tempo

Once you find your rhythm, build speed later.

5. Pick short, simple sighting targets

Instead of looking for distant buoys:

Sight every 6–10 strokes
Aim for large landmarks (trees, buildings, hills)
Keep navigation simple

Good sighting = less stress.

6. Focus on your process, not the water

Your brain will wander toward:
“What’s under me?” → Ignore it.
“Am I too slow?” → Doesn’t matter.
“Everyone is ahead!” → Stay in your own lane.

Keep your mind on technique:

Stroke → breathe → exhale → sight → repeat

7. Keep practicing open water

Anxiety drops dramatically with exposure.
Aim for one open-water swim per week in the lead-up to your event.

Summary

A calm start, good breathing, smart positioning, and repetition are the fastest ways to overcome open-water nerves. With practice, confidence comes quickly.

Open-Water Anxiety: Quick Tips