When to use: Keep it in your fencing bag. Pull it out between bouts or after mistakes.

How: Read through the 3–5 quick actions (breath, cue word, first move, posture check). Do them in order—takes less than 30 seconds.

Goal: Give your mind a script under pressure, so you don’t or waste energy.

Tip: Review it before each competition day so it feels automatic when you need it.

When to use: Before practice, before a bout, or after a tough touch.

How: Find a quiet spot, put on headphones if possible, and listen once through (2–3 minutes). Focus on breathing and follow the voice cues.

Goal: Clear your head, lower tension, and reset your focus so you can step back on strip calm and ready.

Tip: Use it daily for one week to build the “reset reflex.”