Harnessing Pressure: Lessons from the Water with Emma Russell

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Emma Russell has represented Great Britain in canoe sprint for nearly a decade, earning Junior European and World medals, top-eight global finishes, and recently her first senior international podium. She shares lessons on discipline, pressure, and finding opportunity in unexpected moments.

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You’re in your lane, the line of buoys stretching ahead, waiting for the call into the starting bucket. Your heartbeat quickens and your focus sharpens. This is pressure, and it’s a privilege. It means you’ve earned the right to be here. When the bucket drops, it’s full commitment to the race plan and the chance to show everything you’ve worked for.

But I didn’t always feel ready. In my first few years of racing for Great Britain, I often felt overwhelmed by the intensity of my nerves. The pressure felt like something happening to me, not something I could shape. At one competition, a coach had me write down every single worry. We cut the page into strips so each stood alone, then sorted them. If it was outside my control, I scrunched it up and threw it away. If it was something I could influence, I kept it and wrote down a reminder to stay grounded. The principle of this exercise has stuck with me ever since. It's a reminder to focus only on what I can control and let go of the rest.

Olympic Hopes International Competition, 2016

Through many years of competition and practice, I’ve developed tools that bring me calmness and clarity. These techniques apply beyond sport. Whether you’re delivering a presentation, leading a difficult conversation, or stepping into a new leadership role, pressure is part of it.

Managing Performance Nerves

Acknowledge Them

It’s tempting to push nerves down or pretend they’re not there. But denying them only amplifies them. Simply naming what you feel by writing it down or saying “I’m nervous” creates space to reframe it as readiness. I've come to realize that without this feeling, I don’t race with the same ferocity.

When I feel nervous, I remind myself:

• I’m nervous because I care, and I’m ready to put my energy into this.
• I belong here. I’ve earned this moment.
• My best performances often come when my nerves run highest - this feeling means I’m primed to deliver.
  
  

Here's what I've learnt:

Acknowledging pressure openly, both in yourself and your team, builds trust, normalizes the experience, and turns it into a shared moment of focus rather than isolation.

“The more you know yourself, the more clarity there is. Self‑knowledge has no end.” - Novak Djokovic

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Control the Controllable

Nerves are often fueled by focusing on the outcomes. I can’t control who’s faster, the lane draw, or the weather conditions. But none of that is mine to control. What I can control is how I prepare and follow my race plan.

This matters even more in crew boats, where four people need to move as one at high speed. You feel every shift - the drive through the footplate or the slight shake of someone’s legs on the start line. At the European Championships this year, I led our warm-up with the routine and timing we’d practiced, giving everyone something familiar to hold onto. That structure aligned us mentally and physically. With the pressure of qualifying for the final, routine became a quiet form of control.

Here's what I've learnt:

Focusing on the things we can control brings stability when it matters most. By letting go of everything else, I free up energy for what really counts.

European Championships 2025 - 7th place

“Do not let what you cannot do interfere with what you can do.” - John Wooden

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Breathing Practices

Every now and then in competition, I get the feeling: I need a deep breath. That’s my cue to pause, even briefly, and bring my attention to something I can control.

One of the most effective tools I use is box breathing. It’s simple and repeatable: inhale for four counts, hold for four, exhale for four, hold again for four. Even just one or two rounds can help settle the adrenaline. As I repeat rounds, I try to extend the exhale. That longer out-breath is a quiet signal to my body: you’re okay, you’re ready.

Here’s what I’ve learnt:

Breathwork is a quick way to influence your state and can be done anywhere. Intentional breathing brings steadiness, focus, and calm readiness. Whatever you're stepping into, your breath is your anchor.

“I breathe in strength and breathe out doubt.” - Alexi Pappas

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Trust Your Preparation

By the time you’re stepping up to perform, the hard work is already done. The race is, in some ways, the easy part. I’ve practiced every element, reviewed the data, and done everything within my control to deliver. Any pressure I feel is proof of my commitment and the trust others have placed in me. In those final moments, I lock in on my race plan cues and put total trust in myself.

Here's what I've learnt:

When the moment to perform arrives, trust the groundwork you and your team have already laid. The pressure you feel is a signal of responsibility, but also a reminder of the confidence others have in you. Preparation transforms pressure into clarity and focus.

“You can’t put a limit on anything. The more you dream, the farther you get - but you have to trust the work you’ve put in.” - Michael Phelps

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Switch On Point

During competitions, I stay relaxed until it’s time to race. Being in a heightened state of nerves for hours is draining, especially if my race isn’t until late afternoon. I can’t afford to waste energy. Instead, I listen to a podcast, go for a coffee with my teammates, or read my book to keep my mind calm and grounded. Once I reach my switch-on point - the start of my warm-up paddle - everything shifts. From that moment, it’s go time. No distractions, no hesitation - just full commitment to my race plan.

Here's what I've learnt:

Manage your energy with intention. Know when to stay relaxed and when to switch on, and model that rhythm for your team. By creating space for focus at the right moments and calm at others, you create the conditions for you and your team to perform at their best.

“When I’m in the moment, I’m locked in. Everything else fades away.” - Tiger Woods

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When nerves are acknowledged, understood, and channeled with intention, they become a source of power. Breathwork, routine, and trust in your preparation allow you to meet important moments with clarity and composure. The privilege of pressure lies in knowing you’ve earned your right to be there and you’re ready to deliver.

Photos by Garry Bowden

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