Feeling jittery before a big moment? You’re not alone—even Super Bowl champions deal with nerves. Whether it’s a job interview, a presentation, or a major life event, these pros have tricks to stay calm under pressure. Here’s how they do it, and how you can too:

1. Find a Helpful Distraction

Doug Baldwin, a former Seattle Seahawks wide receiver, turned to a simple finger-tapping exercise during Super Bowl XLIX to re-ground himself. “It sends electric signals throughout your body,” he explained. Others, like Chiefs punter Dustin Colquitt, leaned on soothing music by artists like Bob Marley to create a sense of normalcy. The key? Shift your focus to something calming and familiar.

2. Master Your Breathing

Colquitt also relied on breathing exercises to steady his heart rate. He’d inhale for 13 seconds, exhale for 13, and gradually reduce the count. Similarly, former Steelers guard Willie Colon used rhythmic counting to stay centered. “It really calmed my nerves,” he said. Even during the game, Patriots cornerback Logan Ryan used breathwork to stay zen and focused.

3. Visualize Success

Seahawks linebacker K.J. Wright credits visualization for his on-field success. Every night before a game, he’d spend 10 minutes imagining the upcoming plays in detail. “I’d talk to myself and bring that positive energy,” he shared. Malcolm Smith, another Seahawk, balanced this by accepting that mistakes happen—and that’s okay. “Just keep going,” he said.

4. Embrace the Moment

Instead of fearing the spotlight, Smith and Baldwin leaned into it. “Enjoy the moment and be present,” Baldwin advised. Smith reminded himself that the Super Bowl was an earned opportunity, not a fluke. Even coaches like Bruce Arians stuck to their routines, proving that staying true to yourself can ease the pressure.

Whether you’re stepping into a stadium or a meeting room, these techniques can help you tackle your next big moment with confidence.

(Photo: Grant Halverson / Getty Images)