Your Rider Reset

Edge Therapy

Your Rider Reset

Two tools to settle your nervous system, whatever kind of riding you do. Start with the five minute body scan below, then learn the 90-second reset to use in the saddle.

Mindfulness body scan · 5 min 21 sec

Download the audio

On a phone, press and hold the download button to save it.

Getting the most from it

  1. Sit or lie somewhere you won’t be interrupted. The truck, the tack room and the car all count.
  2. Let your breath slow before you start. A longer out breath tells your body it’s safe to come down a gear.
  3. Use it daily for a week. Your nervous system learns the reset faster each time you repeat it.

Want to go further?

The body scan settles you off the horse. This next tool is the one I teach riders to use in the saddle, in the moments that matter.

The 90-Second Reset

Practise it at home first, on ordinary rides, so your body trusts it when the pressure is real. Pick the riding you do and the examples will change to suit.

I mostly

Use it in the last minute and a half before you go in.

  1. 0–20sBreathe

    Two breaths in through the nose, the second a short top-up. Then one long breath out through the mouth. Twice.

    The long exhale is the part that slows your heart.

  2. 20–40sAnchor

    Pick two: feel your weight drop into the stirrups. Soften the rein by a gram. Find both seat bones. Listen to his footfall for three strides. Fix one point between his ears.

    Your senses pull a racing mind back to now.

  3. 40–60sFacts

    Say three things that are true. “He jumped the practice fence clean.” “I’ve walked my lines twice.” “I’ve jumped bigger at home.”

    A nervous brain argues with hype. It struggles to argue with evidence.

  4. 60–80sCue words

    Three short words that tell your body what to do. Use your own name if it helps: “Jess, soft hands, eyes up.”

    Instructions in the second person turn panic into a plan.

  5. 80–90sFirst job

    Name your one job at fence one. Rhythm, line, or eyes up. That’s the whole plan until you land.

    The next moment is the only moment.

After a mistake, reset with BEST

Four strides is all it takes.

B
Breathe out, long and slow
E
Eyes up to the next fence
S
Seat: sit up, find both seat bones
T
Name your next job

Ride the next one like it’s the first.

Use it as you ride around the outside of the arena, before the bell.

  1. 0–20sBreathe

    Two breaths in through the nose, the second a short top-up. Then one long breath out through the mouth. Twice.

    The long exhale is the part that slows your heart.

  2. 20–40sAnchor

    Pick two: let your weight drop down through your heels. Soften the rein by a gram. Find both seat bones. Count his rhythm for three strides. Pick out the letter you’re riding towards.

    Your senses pull a racing mind back to now.

  3. 40–60sFacts

    Say three things that are true. “He felt through and forward in the warm-up.” “I know this test.” “We’ve ridden every movement at home.”

    A nervous brain argues with hype. It struggles to argue with evidence.

  4. 60–80sCue words

    Three short words that tell your body what to do. Use your own name if it helps: “Jess, tall, breathe, soften.”

    Instructions in the second person turn panic into a plan.

  5. 80–90sFirst job

    Name your one job for the entry. Straight up the centre line, eyes on C. That’s the whole plan until your halt.

    The next moment is the only moment.

After a mistake, reset with BEST

Four strides is all it takes.

B
Breathe out, long and slow
E
Eyes up to the next letter
S
Seat: sit up, find both seat bones
T
Name your next movement

Ride the next movement like it’s the first.

Use it before the start, and again as you leave each vet gate.

  1. 0–20sBreathe

    Two breaths in through the nose, the second a short top-up. Then one long breath out through the mouth. Twice.

    The long exhale is the part that slows your heart.

  2. 20–40sAnchor

    Pick two: feel your weight settle into the saddle. Soften the rein by a gram. Find both seat bones. Listen to his footfall for three strides. Notice the air on your face.

    Your senses pull a racing mind back to now.

  3. 40–60sFacts

    Say three things that are true. “He’s fit for this distance.” “His heart rate came down well at the gate.” “We’ve trained on hills like these.”

    A nervous brain argues with hype. It struggles to argue with evidence.

  4. 60–80sCue words

    Three short words that tell your body what to do. Use your own name if it helps: “Jess, steady, sit tall, breathe.”

    Instructions in the second person turn panic into a plan.

  5. 80–90sFirst job

    Name your one job for the first stretch. Settle his rhythm and let him find his pace. That’s the whole plan until the first marker.

    The next moment is the only moment.

After a wobble, reset with BEST

Four strides is all it takes.

B
Breathe out, long and slow
E
Eyes up to the next marker
S
Seat: sit up, find both seat bones
T
Name your next job

Ride the next loop like it’s the first.

Use it before you head out the gate, and any time something makes you both tense.

  1. 0–20sBreathe

    Two breaths in through the nose, the second a short top-up. Then one long breath out through the mouth. Twice.

    The long exhale is the part that slows your heart.

  2. 20–40sAnchor

    Pick two: let your weight drop into the stirrups. Soften the rein by a gram. Find both seat bones. Listen to his footfall for three strides. Look at something green and far away.

    Your senses pull a racing mind back to now.

  3. 40–60sFacts

    Say three things that are true. “We’ve ridden this route lots of times.” “He’s walked past tractors before.” “I know how to ask him to stop.”

    A nervous brain argues with hype. It struggles to argue with evidence.

  4. 60–80sCue words

    Three short words that tell your body what to do. Use your own name if it helps: “Jess, breathe out, look ahead.”

    Instructions in the second person turn panic into a plan.

  5. 80–90sFirst job

    Name your one job for the first bit. A loose, swinging walk to the first gate. That’s the whole plan until you get there.

    The next moment is the only moment.

After a spook, reset with BEST

Four strides is all it takes.

B
Breathe out, long and slow
E
Eyes up and along the path
S
Seat: sit up, find both seat bones
T
Name your next job

Ride the next stretch like it’s the first.

Use it before you get on, or before you start the hard part of a schooling session.

  1. 0–20sBreathe

    Two breaths in through the nose, the second a short top-up. Then one long breath out through the mouth. Twice.

    The long exhale is the part that slows your heart.

  2. 20–40sAnchor

    Pick two: let your weight drop into the stirrups. Soften the rein by a gram. Find both seat bones. Listen to his footfall for three strides. Fix one point between his ears.

    Your senses pull a racing mind back to now.

  3. 40–60sFacts

    Say three things that are true. “Last week we nailed that transition.” “He’s happy and sound today.” “I’ve got all the time I need.”

    A nervous brain argues with hype. It struggles to argue with evidence.

  4. 60–80sCue words

    Three short words that tell your body what to do. Use your own name if it helps: “Jess, soft hands, ride forward.”

    Instructions in the second person turn panic into a plan.

  5. 80–90sFirst job

    Name your one job for this session. One quality, like a forward walk on a long rein. That’s the whole plan for the first lap.

    The next moment is the only moment.

After a mistake, reset with BEST

Four strides is all it takes.

B
Breathe out, long and slow
E
Eyes up to where you’re going
S
Seat: sit up, find both seat bones
T
Name your next job

Ride the next try like it’s the first.

Use it before your turn at rally or a competition, while you wait in line.

  1. 0–20sBreathe

    Two breaths in through the nose, the second a short top-up. Then one long breath out through the mouth. Twice.

    The long exhale is the part that slows your heart.

  2. 20–40sAnchor

    Pick two: feel your feet in the stirrups. Make your hands soft. Wiggle your toes. Listen to your pony’s feet for three steps. Look between your pony’s ears.

    Your senses pull a racing mind back to now.

  3. 40–60sFacts

    Say three things that are true. “I’ve practised this at rally.” “My pony knows what to do.” “My instructor thinks I’m ready.”

    A nervous brain argues with hype. It struggles to argue with evidence.

  4. 60–80sCue words

    Three short words that tell your body what to do. Use your own name if it helps: “Jess, look up, smile, breathe.”

    Instructions in the second person turn panic into a plan.

  5. 80–90sFirst job

    Name your one job for the first bit. A nice corner, or looking up to the first fence. That’s all you need to think about.

    The next moment is the only moment.

If something goes wrong, reset with BEST

Four strides is all it takes.

B
Breathe out, long and slow
E
Eyes up to where you’re going next
S
Seat: sit up, find both seat bones
T
Name your next job

Everyone has wobbles. Ride the next bit like it’s the first.

Save this page to your home screen so it’s with you in the truck. Practise the reset on three ordinary rides this week.

Ready for more support?

These tools are a starting point. If you’d like help building a calmer, more consistent mindset for the riding you love, here’s where to start.

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Savanna Stirling · Performance Therapist · 4★ FEI eventer
BSc(Psych), PGCert(Neuro), MSc(Psych), HDip.CBH