Explore how the Yerkes-Dodson Law can you help you reach peak performance.
In the 2024 European Football Championship (Euro 2024), one of the world’s best players was having an uncharacteristically poor game. He had missed several free shots and penalty kicks. Despite this, the match between Portugal and Slovenia went into a penalty shootout. Cristiano Ronaldo, at 39 years old, stepped up to take the first penalty for Portugal. The weight of an entire nation rested on his shoulders. You’d expect his heart to be racing, right?
Wrong.
Data from Ronaldo’s fitness tracker revealed why he was elite. As he prepared to take the penalty kick in extra time, his heart rate dropped to its lowest point in the entire match – just 100 beats per minute. Compare that to the 170 beats per minute he hit only a few minutes before. He calmly put the penalty kick in the back of the net, and Portugal went on to win the shootout.
This made national news in Portugal and highlighted how elite athletes stay calm and focused while their peers crumble under pressure. Mental training helps us stay calm not just in sports but also in the classroom, when giving presentations, and in other anxiety-producing situations.
Here’s how it’s done.

The Science of Peak Performance
Ronaldo’s example is a perfect example of what psychologists call the “optimal zone of functioning.” This concept began with the Yerkes-Dodson law from 1908, which suggests that there’s a sweet spot of stress (or anxiety) where we perform our best.
To Be Your Best:
- Too little stress and you might feel unmotivated or unfocused.
- Too much stress can cause you to feel overwhelmed, leading to mistakes or “choking” under pressure.
- But just the right amount? That’s where the magic happens.
Research backs this up. A 2007 study in the Journal of Sport and Exercise Psychology found that athletes who could regulate their anxiety levels to this optimal zone outperformed those who couldn’t.
This optimal zone isn’t just for elite athletes like Ronaldo. It’s a powerful concept that can help student-athletes like you excel in both sports and academics. Let’s explore how you can find and maintain your own peak performance state through the Yerkes-Dodson law:
Finding Your Sweet Spot
Most student-athletes don’t know themselves well enough to pinpoint where they are on a scale of 1-10. Developing self-awareness is key. Here’s a simple exercise to get you started:
- After each practice, game, or study session, rate your stress level on a scale of 1-10.
- Note how well you performed.
- Write down any factors that might have influenced your stress level or performance (e.g., sleep quality, nutrition, external pressures).
- Over time, you’ll start to see a pattern of where your “sweet spot” lies.
For most people, peak performance happens around a 6 or 7 on this scale. But everyone’s different, and knowing your personal sweet spot is key.
How to Stay in Peak State
Once you know where your optimal zone is, how do you get there? Here are some scientifically-backed techniques:
Controlled Breathing
Breathing is the most important part of stress management in the classroom and on the field. It’s a direct line to the autonomic nervous system, which controls the stress response.
To Calm Down (when you’re above your optimal zone):
- Inhale slowly through your nose for 4 counts.
- Hold for 4 counts.
- Exhale slowly through your mouth for 6 counts.
- Repeat for 2-3 minutes.
This technique, known as “box breathing,” has been shown to reduce cortisol levels and heart rate.
To Ramp Up (when you’re below your optimal zone):
- Take quick, shallow breaths in and out through your mouth.
- Aim for about 30 breaths per minute.
- Continue for 30 seconds to a minute.
This technique, often called “power breathing,” can increase heart rate and alertness. Do your best to get to a 6 or 7, and then go perform your best.
Visualization: Seeing is Believing
Visualization isn’t just daydreaming – it’s a powerful mental rehearsal. A meta-analysis of 35 studies found that visualization can significantly improve athletic performance. Here’s why it works:
- It primes your brain for success
- It builds confidence and reduces anxiety
- It helps you anticipate and prepare for different scenarios
Try this: Spend 5 minutes daily visualizing yourself performing at your best. Engage all your senses:
- What do you see? The field, the crowd, your teammates?
- What do you hear? The cheers, the coach’s instructions, the sound of your breathing?
- What do you feel? The texture of the ball, the ground beneath your feet, the surge of adrenaline?
Elite Athletes Who Used Visualization:
- Muhammad Ali: Visualized entire fights, often predicting the round he’d win.
- Michael Phelps: Visualized every stroke of his races, including potential problems.
- Lindsey Vonn: Mentally rehearsed her ski runs, visualizing every turn and jump.

Routines: The Science of Consistency
Pre-performance routines aren’t superstition – they’re a scientifically proven way to improve performance. A 2009 study in the Journal of Sports Sciences found that golfers who used pre-performance routines performed significantly better under pressure. This holds true across all sports and high-pressure situations.
Why Routines Work:
- They help you focus and block out distractions
- They trigger a ‘readiness’ state in your mind and body
- They provide a sense of control in unpredictable situations
Building Your Routine:
Develop a consistent routine before games, tests, or high-anxiety situations. It could include:
- Physical warm-ups
- Breathing exercises
- Listening to a specific playlist
- Visualization exercises
Elite Athletes and Their Routines:
- LeBron James: 40-minute warmup routine, including stretching, shooting drills, and visualization.
- Serena Williams: Bounces the ball five times before her first serve, and twice before her second.
- Rafael Nadal: Meticulously arranges his water bottles, takes a cold shower, and jumps at the net during warmup.
The power of a routine lies in its consistency, not its complexity. Find what works for you and stick to it. Your routine will become a powerful tool for getting into your peak performance state with practice.
How Mental Training Changed the Game for a College Lacrosse Player
Jake, a talented sophomore lacrosse player, struggled with getting too anxious, affecting both his academic and athletic performance. When he came to Untapped, he was considering quitting the team because his performance and grades were suffering.
We helped Jake:
- Understand his optimal performance zone (around 6 out of 10 on the stress scale).
- Master breathing techniques for focus and energy management.
- Use visualization before games and exams.
- Develop consistent pre-game and study routines.
His results:
- Jake’s GPA improved from a 2.5 to a 3.3
- His coach noted significant improvement in his on-field focus and decision-making
- Jake felt more in control and less overwhelmed
The Bigger Picture
A 2019 study found that student-athletes with strong mental skills showed better academic performance, higher resilience, and lower anxiety levels. Just like Ronaldo, these skills are key to reach an elite level and achieve your goals.
Key Points
To take your mental game to the next level, follow these steps:
- Learn about yourself to discover your optimal zone.
- Practice the breathing techniques daily.
- Incorporate visualization into your pre-performance routine.
- Develop and stick to consistent pre-game and pre-test routines.
Remember, just like physical training, mental training takes time and consistency. But with practice, you can learn to stay calm in chaos and perform at your peak when it matters most.
Want expert guidance on your journey to peak performance? Click here to learn more about how Untapped can support your growth as a student-athlete, helping you excel both in your sport and in the classroom.
For More:
Cristiano Ronaldo Controlling Your Heart Rate
How to Handle Performance Anxiety as an Athlete
Athlete Mental Health & Performance Resources – Pepperdine University