The Origins of Fear

The first thing to consider is where the fear is coming from. Has there been a pattern of negative behavior over time from your horse, such as spooking, bucking, rearing, or refusing jumps that caused the fear to build slowly? Or was there a specific event, such as a fall, that can be marked as the clear start of the problem?

No matter the answer, it’s important that you identify the root cause of your fear beyond just saying “I’m nervous” or “I’m afraid.” The best way to overcome fear is through logic and understanding so that you’re able to take control of your emotions and redirect your thoughts.

Physical Effects of Fear

Another aspect of your fear to consider is how it manifests itself in your body. Some people can continue riding but with a very tense body—gripping thighs, lifted shoulders, or hands pulling on the reins—all without realizing it.

Others experience a brain fog where they are unable to focus, or in more intense cases, have a panic attack and find themselves with shortness of breath and unable to make their body move, frozen on top of their horse, when they perceive a threat to their safety.

Riders will often attempt to ignore their fear, hoping it will go away. I have never seen this work in the long term. Whether there is mental or physical tension, there is a notable effect on your horse. He is looking for guidance and leadership from you, his other herd member.

Due to his natural instincts, he will translate your tension and hypervigilance into thinking a predator or other threat is nearby. By not confronting your riding fear head on, you allow your horse to continue to be affected, which is sure to take a toll on your rides overall.

Calming Your Nervous System

Usually fear causes either a repetitive thought or a fractured thought process. Examples might be “he’s going to spin”; “she’s going to stop”; or just a general inability to take deep breaths and have a complete and focused thought structure.

The solution is to replace the hamster wheel of panicked thought with one or two positive, actionable mantras such as “close your leg”; “push your hands forward”; or “melt in.” This, paired with controlled deep breaths, allows you to begin to calm your nervous system and improve your riding in a way that directly targets the changes needing to be made.

Soothing your nervous system before you mount is extremely important as well. This may begin as early as during the car ride on the way to the barn. Listening to music or podcasts you enjoy is a good idea, separating you from the stress of whatever may be going on in your life outside the barn.

Try to allow ample time to tack your horse before a lesson so that you aren’t rushed. Leave time for stretching for both you and your horse, a light longe if your horse needs it, and five to 10 minutes of walking before the main part of your ride begins.

Grounding Exercise

If at any time you find your mind wandering and worrying about the upcoming ride (or something else entirely), begin to practice the 5-4-3-2-1 Grounding Technique to keep you in the present moment.

To complete this exercise, you notice and acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste, all from where you are currently located.

This works great both on and off the horse, and it may be useful to share it with your instructor if they aren’t familiar so they can guide you through it if fear or anxiety show up during a lesson.

Key Takeaway

As you begin your journey back to confidence and overcoming riding fear, be kind to yourself. At no point should you judge yourself or be embarrassed for being afraid while riding. Everyone, at all levels of equestrian sport, has had a similar experience. Remember, bravery isn’t about being fearless, it’s about being afraid and doing it anyway.

Further Reading:
◆ 8 Fear-Fighting Strategies for Riding
◆ Overcoming Fear After a Riding Accident
◆ Afraid to Ride?
◆ Help Your Horse Overcome Fear

This article about overcoming riding fear appeared in the June 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Overcoming Riding Fear appeared first on Horse Illustrated Magazine.

Do Not Disturb

Janet Edgette, Psy.D., explains that tuning out distractions in your life so you can spend a few hours at the barn in relative peace largely has to do with your ability to set and keep boundaries—for both yourself and others.

“If you have young children, are a single parent, have a relative who’s ill, or an urgent work matter taking place, then you may not be able to do that for any significant length of time, emotionally or practically speaking,” she says.

Barring those things, Edgette will tell herself, “I’m riding” in her head when she is out in the arena with her horse as fair warning to anyone who would try to get in touch or expect to hear back from her. She stresses that this serves as a great reminder to stay in the moment and not feel guilty for taking time to work with your horse.

“This is a way for me to set boundaries without having to depend on others to conform to them,” she says. “I don’t even bring my cell phone into the barn, which strikes some people as weird, but I like it that way. It’s what allows me to be at the barn undisturbed riding, grooming, and training, knowing that where I am and what I’m doing at any given moment is the place where my attention needs to be.”

Personally, Edgette loves feeling as if she is unreachable when she is at the barn.

“I have also gone through different periods in my life where I needed to stay close to my cell phone,” she says. “These days, however, I give myself permission to not check any business emails or texts or take those calls while I’m at the barn.”

Safe Mode

Trainer Jenny Jordan Frid is the co-founder and owner of Robin Frid Show Horses in Pilot Point, Texas, with husband Robin. She works as a coach and clinician to top-level national and international equestrian athletes, and is herself a multiple Champion, Reserve Champion and High-Point exhibitor with the American Quarter Horse Association.

“If I feel clients can’t stay focused because of their phones, I will say something out of responsibility,” shares Frid. “The thing we have to remember is that the majority of our riders are middle-class, hard-working individuals that have to work in order to afford a life with horses. I understand that 100 percent, since I have to work my career of real estate while coaching and training. My working clients understand, so I have to be understanding, too.”

But there’s a difference between urgent matters and pure distraction.

“That is totally different than going through social media while preparing to ride,” says Frid. “We’ve asked riders to leave their phones out of the arena or say no phone while handling or riding. In today’s world where we all think we can’t be away from our phones, we have to enforce these barn rules.”

The most unsafe situations that Frid has witnessed have been when people are longeing horses, not paying attention, and reading their phone. In her opinion, not being on your phone while doing groundwork is just good common sense for horses and humans.

High Resolution

Trainer and exhibitor Alisa Forton owns and operates Excalibur Stables in Traverse City, Mich., and offers boarding, leasing, lessons and all-around training where she works with all levels of riders. Forton shows 4-H, Open, and breed shows with the American Quarter Horse Association and American Paint Horse Association.

She explains that it’s almost an unspoken rule at her farm that when you come to ride, phones are put away and the horse gets 100 percent of the attention.

“I’ve seen people that are on their phones while riding and almost caused collisions by not paying attention to the arena traffic,” says Forton. “I’ve also seen people walking into the arena with their heads [down on] their phones and almost get run over since they aren’t looking where they’re going.”

Music in headphones can be beneficial when working on consistency and focus, although that has a caveat as well.

“It should be soft enough that you can still hear your surroundings,” says Forton. “Horses can react in a split second, and being able to hear what’s going on around you can make the difference of being more in tune with your horse and knowing why he reacts to sounds in the ways he does.”

When it comes to getting her riders to leave the temptation of what’s going on with their phones, she has found it helpful to involve them in planning their lessons or helping them set riding or showing goals.

“The more interested and invested they are in the subject, the easier it is for them to leave the stress of work or school behind,” says Forton. “I think it’s also important to remember that horses are living beings who enjoy our undivided full attention.”

By placing boundaries on how you spend your time at the barn like Edgette, finding a safe balance of work and riding time like Frid, or focusing on being dedicated to your horse like Forton, you’ll find a way to stay connected with a full battery to life and to your horse.

This article about technology distractions at the barn appeared in the May 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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What is Energy Intelligence?

You may have heard of emotional intelligence and the soft skills required to build great relationships, such as trust, connection and kindness. All of these are crucial in horsemanship, but the next level work is “energy intelligence.”

Simply put, energy intelligence is the awareness of your own energy resources and the ability to influence your energy output in life and work.

As Nikola Tesla said, “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” While emotional intelligence is mostly about relationships and communication, energy intelligence is often about how we each govern ourselves and show up for life.

When you have more energy, you are often clearer and have more motivation, which then creates better relationships and performance. Your energy doesn’t just impact communication, it’s a form of communication.

Applying to Horses

In the horse world, other people assume that you love your equines all the time. Most of us do until we don’t—and then we need a break from mucking, riding, showing, or working with clients as trainers or instructors.

This can be an unspoken issue. Many can suffer in silence because of these expectations that a “horse girl” always wants to live and breathe riding. Yet when you’re exhausted and depleted, your interest can become diminished and—more importantly—your safety as well.

You’ve probably heard stories of people who rode when they shouldn’t have and paid the price in some way. When you’re too tired, it’s a signpost that you need to respect your own energy resources so burnout can be prevented.

It’s the same for your horse. You probably know not to push him, but are still tempted to push yourself—and horses feel this as well.

They can sense and feel your physical state as well as your emotional, mental, and spiritual states. They know and read your energy, but do you? Ultimately, the goal is more connection with your horse, and that comes down to energy intelligence.

Happier and Healthier

Brene Brown says: “I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”

This is true for horses as well, and when they are happier and healthier, they’re more productive and connected. One of the ways you can value them is to adjust your energy when you are with them to be authentic, congruent and joyful. However, it’s much easier to do this when you are rested, clear, and present, which is when you are managing your energy well.

You can also note when your horse exhibits enjoyment and engagement and has a healthy flow of energy in his work and with his herd. Often making adjustments to his basic needs, such as friends, food, water, shelter, and exercise can help him feel safer, more rested, and content. This will improve his energy and leads to him to being a better version of himself, which in turn helps your relationship with him. 

Becoming Aware

Energy intelligence begins with awareness. We all need to take conscious pauses to reflect.

Ideally, you do this each day at some point, whether in meditation or through journaling. It’s also especially important before you enter physical space with your horse.

Some questions you can ask during this reflection are below; you can ask these about both yourself and your horse.

◆ What does it feel like to have energy? When do I have the most or the least?

◆ How do I know when my energy is flowing well? How do I know when it’s stuck?

◆ What gives me energy?

◆ What depletes or drains my energy?

◆ How do I replenish when my energy is gone?

After this reflection, you can list specifics about your gains and drains for you and your horse. Here are some examples.

Gains:

◆ Healthy food

◆ Restful sleep

◆ Enough water throughout the day

◆ Time spent with loved ones

◆ Main love language is met (see the book The Five Love Languages for more)

Drains:

◆ Being interrupted

◆ Fights and disagreement

◆ Lifting too much and over-working

◆ Feeling ignored or not seen

◆ Not being asked permission

Key Takeaway

There is still much more to explore in this space, so I’ve created an energy intelligence assessment tool for horse lovers/equestrians. If you’d like the document, email me through my website and I’d be happy to provide it.

Until then, remember that increasing your fulfillment through energy intelligence will create sustainable success for you and your horse. You can prevent burnout and grow your deep love for these majestic creatures.

This article about energy intelligence appeared in the April 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Your Brain: A Quick Tour

The human brain is a complex structure that can process enormous amounts of input in a split second. One of the most vital structures is the brain stem.

Take your hand and feel from the top of your head to the base of your skull. There, where the skull joins the neck, is the brain stem. This is the never-sleeping power plant that controls all the automatic processes that keep us alive: breathing, heartbeat, blood pressure, and so on.

In addition to this autonomic system, our brain has the limbic system, which is involved in our emotional and behavioral responses. Two key components of the brain’s limbic system are the hippocampus (associated with memory) and the amygdala (associated with fear). They in turn regulate the parasympathetic (rest and digest) and sympathetic (fight or flight) nervous systems.

Why Does Neuroscience Matter for Equestrians?

As riders, we just want to ride well, maybe compete successfully, stay calm under pressure, and enjoy the journey with our horse. So why should we care about brain anatomy? The answer is simple: Because it affects everything.

“Neuroscience is at the frontier of giving us the evidence and knowledge to understand what our individual brains and bodies need to be healthy and to learn, grow, adapt and change,” says Misha Bechtolsheim, a sports performance and fitness professional based in California. With over two decades of cumulative knowledge of applied neurology, athletic conditioning, injury rehabilitation, and movement anatomy, she has had the opportunity to support a wide range of clients.

The experiences we’ve had during our lifetime shape our “output”—who we are—and how we respond to situations, stimulus and threats (real or perceived).

But equally vital is the quality of inputs to our brain.

“When we can control the quality of information we provide our brain, we help it make quick, safe, reasonable decisions and allow us to continually expand what we’re capable of,” says Bechtolsheim.

On the other hand, poor quality (or unplanned, reactionary) input can decrease confidence, slow reaction times, and lead to injuries, dementia, high blood pressure, muscle stiffness, vertigo and more.

But there’s good news.

“Our brain is highly adaptable,” says Bechtolsheim. “The importance of neuroplasticity, or brain change, can’t be overstated. It means that not only is it is possible to change dysfunctional patterns of thinking and behaving, but we can develop new mindsets, skills, abilities, and emotional patterns, no matter our age or current skills.”

Your Brain: Care & Feeding

To stay healthy and sharp, our brain needs two things: fuel and activation.

Its fuel is glucose and oxygen. In the next section, you’ll learn how breathing can significantly affect your brain and how you feel, both physically and emotionally.

Activation means “use it or lose it.”

“To grow and adapt, we need to challenge our brains enough so that it’s a bit difficult,” says Bechtolsheim. “The key is to have just enough challenge, but not so much that it triggers overwhelm and fear.”

The latter just leads to the brain going into protective mode and shutting down, much like a horse that’s been pushed too far, too fast.

In addition, your brain is constantly scanning the environment for threat and always asking the question, “Is this dangerous?”

When you can answer “no” with actions and input that instill trust and engage curiosity, then your brain can become comfortable with increasing levels of challenge over time. Before you know it, you may be able to do things you never thought possible because you allowed your brain to stay safe while it was learning it could do more.

Brain Game No. 1: Breathe

Breath work should be a point of focus for everyone, regardless of your level of performance or what activity or sport you do.

“Breathing well [brings more] oxygen to the brain, which reduces the threat that the brain might be experiencing,” says Bechtolsheim.

Because the brain is always scanning for threats, when you’re breathing better, you’re in a more relaxed state.

“[When] you’re feeling more comfortable and not stressed, your nervous system can relax and you are able to perform with greater mobility, focus and ease,” she explains.

Breath work is effective because the mixture of oxygen and carbon dioxide in our bloodstream can change our state of mind.

“Different types of stress can benefit from different ‘mixtures’ to help us feel safe and calm,” adds Bechtolsheim. “For example, prolonged exhales have been shown to induce greater levels of relaxation, improve mood, lower blood pressure, and increase activity in the vagus nerve when compared to longer inhales.”

In addition, breathing affects our physical body.

“Around your diaphragm is the rib cage, which connects to your thoracic spine,” she continues. “The thoracic spine connects to your lumbar [lower back] spine as well as to your neck and shoulders and head. Your lumbar spine also connects to your pelvis, which sits on the saddle.”

Because everything is connected, tightness in your breath can constrict your shoulders, tighten your fingers on the reins, pull your pelvis out of alignment or affect your balance.

“Riding is such a nuanced skill that any small shift or place of tension could mean you’re having one conversation in your head, but your body is telling your horse something completely different,” says Bechtolsheim.

During the day, begin to practice bringing your awareness back to your breath frequently. Is it high and shallow? Deep and low?

To bring your nervous system into a calmer, more regulated state, try the breathing exercises that fit the situation you’re in or the way you’re feeling. If you know certain activities trigger anxiety, breathe consciously before you begin and continue with the breathwork (see below).

Breathwork Exercises

During the day, begin to practice bringing awareness to your breath and increase the quality of your breathing with one of these exercises. For each, repeat the cycle four or five times or for a total of five minutes at a time.

Situation: Anxiety and Nerves

• Inhale: 2 counts
• Hold: 2 counts
• Exhale: 6 counts

Situation: Performance Anxiety

• Inhale: 4 counts
• Hold: 4 counts
• Exhale: 4 counts
• Hold: 4 counts

This is known as box breathing.

Situation: Mind Racing; Getting Ready to Sleep

• Inhale: 4 counts
• Hold: 7 counts
• Exhale: 8 counts

Situation: Confrontation; Being Upset After an Argument

• Inhale deeply
• Exhale deeply with open mouth

Brain Game No. 2: Balance

“Balance is an integral part of fitness and wellness at any age, with any movement, for any sport,” says Bechtolsheim.

It’s no surprise that good balance increases your brain’s feeling of safety and expands your range of abilities into your capable zone (see “Comfort vs. Capable Zones,” pg. 49).

Poor balance, on the other hand, can lead to increased risk of falling, moving without confidence, feeling stiff or getting dizzy. All of these are compounded with riding because the added height when we’re in the saddle increases your brain’s sense of danger because it wants to protect you from falling and injury.

If you want to improve your balance, you have to challenge it—but not provide so much challenge that you can’t succeed, according to Bechtolsheim.

“For this reason, doing balance drills that are too hard and that you can’t do successfully causes stress in the brain and decreases trust in movement.”

As you explore these balance exercises, remember that brain plasticity is driven by novelty and intensity (among other things), so make sure you’re incorporating both.

Balance Exercises

To challenge your balance, stand up and start to explore different positions for your feet, head and eyes, then play with adding speed to these position changes.

Foot Position (from least to most challenging):

• Straight ahead, hip distance apart
• Spread stance, one foot in front of the other. The closer together they are, and the more in-line (like standing on a tightrope), the bigger the challenge.
• Standing on one foot

Head Movement

• Up and down
• Side to side
• Diagonal

Eyes

• Both open
• Both closed
• One eye open

Movement Speed

• Slow
• Medium
• Fast

Layering Challenge

• Put together several aspects at the same time.
• For example, stand with spread stance, close one eye, and move your head.

Remember to have fun with these exercises. Don’t judge yourself or feel that you should somehow be doing better. Just take it slow, breathe, and keep progressing.

Brain Game No. 3: Bounce

If you have a stability ball, you know it’s great for core work and maintaining the good posture you want when you ride. But did you know that bouncing on the ball is an amazing tool for your brain?

“Sitting on the ball and bouncing is great for the lymphatic system, hydrating and stimulating the fascia and providing a low-impact quad workout,” says Bechtolsheim. “It also challenges your visual system and activates your vestibular balance system.”

Start with bouncing and then add auditory and rhythmic training. The combination increases neuroplasticity exponentially.

Here are a few ideas to play with.

• First, sit on the ball and bounce up and down to establish a rhythm.
• Use your hands to tap the side of the ball, then clap them together.
• Vary the rhythm.
• Try alternating sides.
• Do a double clap.
• Time the rhythm both with and against the bounce.
• Create different rhythms and tones.

Remember, the health and brain benefits come from the act of doing the activity, not in the perfection of it.

“Let yourself make ‘mistakes,’ learn from them, grow from them, and just have fun,” says Bechtolsheim.

Not only will you get an awesome quad and cardio workout, but you’ll be creating a lot of plastic change in your brain.

Comfort vs. Capable Zone

You’ve heard of your comfort zone, bud did you know there’s also a “capable zone” and a “threatening zone”?

If you go into the threatening zone, you’re more likely to get injured and be outside your ability level. In comparison, your comfort zone is just that—comfortable.

The problem is that if you stay comfortable, you can’t change, improve or grow. Ironically, the more you stay in your comfort zone, the more threatening and unpredictable everything becomes because you’re not used to anything else.

The key to growing safely and learning is to expand into your capable zone. Here, you can challenge yourself and expand your skill set, tools and experiences. All this makes your brain feel more and more comfortable with trying new things and shifting into problem-solving mode.

Key Takeaway: Brain Power For Life

As you’ve discovered, breathing consciously, improving balance and exploring rhythm through play helps your brain learn, grow and trust in your expanding abilities.

Just a few minutes of brain games a day can help you let go of past limitations and reach higher levels in your riding—and possibly improve other areas of your life as well!

This article about equestrian brain games and neuroscience appeared in the March 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Here are a few reasons we do groundwork with our horses; perhaps you can see why personal groundwork could be beneficial for humans as well.

◆ Promotes circulation

◆ Loosens and relaxes stiff or tense muscles

◆ Helps alleviate soreness and decreases the chance of injury

◆ Develops the trust necessary for safe, effective collaboration

◆ Builds a foundation of fitness and confidence

◆ Improves communication between horse and human

◆ Increases focus

◆ Collects the physical body and mind

“Groundwork for the human” is a phrase I coined while working with equestrians on the yoga mat and on the meditation cushion through my Body, Mind, Equine programs. This concept might sound a bit puzzling at first, so let me break down what groundwork for the human looks like.

The yoga mat and the meditation cushion can be great places to practice personal groundwork for the body and mind. Yoga offers an opportunity to focus on overall awareness, body alignment, placement, and orientation—all beneficial skills to have when we’re around or riding horses.

Groundwork for the Human Body

Through yoga, you can work on body mechanics, fine-tuning, focus, discipline, moving through challenges, and observing inner energy and breathing. Treat the mat as a training ground to develop effective, efficient use of your body. As you become more body-aware, these lessons begin to trickle over into your riding and other physical activities.

Often on the mat and in riding, you think you’re aligned or symmetrical, but that’s not always the case. For example, when in a tabletop position on the yoga mat (on hands and knees), it may feel like your weight is placed equally on each hand and knee. But sometimes, upon checking, you look at your knees and they are together, rather than hip-width apart, or when you take a glance at your wrists, they are not aligned under your shoulders as you think they might be.

How this might look in the saddle is that you may think your weight is even in each stirrup, or that your shoulders are relaxed down away from your ears. But upon checking, you notice you are not physically as collected or as aligned as you thought.

When you’re not physically collected, your horse will not be either, as tensions and misalignments in your body can restrict your horse’s movement.

The yoga mat is a great place to learn bodily self-correction. Once this skill is honed on the mat, it begins to naturally translate to self-correction when riding or even in your body language while training or interacting with horses.

Exercise 1: T-Pose Symmetry

◆ While mounted (saddled or bareback), bring your arms to what you think is a T-position with palms facing downward.                                     

◆ Look out at each arm or have someone else look or take a photo to see if your arms are at shoulder height. Notice if your arms are coming directly out from your shoulders, or if they are above or below shoulder height, or if they are lopsided.

◆ If doing this exercise while saddled, it’s also a good opportunity to check and see if your weight is placed evenly in each stirrup.

Note: It’s a good idea to have someone hold your horse so you can solely focus on the exercise.

Pictured above are two riders doing this exercise. One has her arms in an aligned T-pose and the other thinks hers are, but they are not.

This and other simple, similar exercises can be practiced on the yoga mat or while mounted as a form of physical groundwork for the human.

Groundwork for the Human Mind

Then there’s the aspect of mental groundwork. When your mind is all over the place and unfocused, your energy becomes less clear and more fragmented, which of course your horse detects and responds to, often mirroring back distracted or uninterested energy.

Through yoga or meditation practice, you’ll notice when your mind wanders to a thought or to a distraction so that you can gently rein it back in to the breath, the bodily sensations, and the present moment—where life is happening.

Mental groundwork is a most valuable tool for training the “mental muscle,” much like developing your other muscles. Without focus, it can be hard to complete a task, whether at your desk or working with horses—not to mention the excess energy it takes to be scattered.

In deep meditation, you are fully integrated and focused, without attention wavering. Ultimately, you can learn to carry that focus with you beyond the sitting meditation.

Training the body can seem easy compared to training the unfocused “monkey mind” (for more, read “Harness Your Monkey Mind,” pg. 18, Horse Illustrated January/February 2024). The good news is, you can learn to collect your mind through meditation techniques.

One effective method is directing attention to your breath. It’s simple yet powerful, and can be done virtually anywhere.

Exercise 2: Watching and Counting Your Thought Stream

◆ Set a timer for one to five minutes.

◆ Close your eyes.

◆ See your thought stream (the succession of thoughts).

◆ Notice that each individual thought arises, is present, and then disappears.

◆ See if your attention can remain on the succession of thoughts. See each individual thought, one after another.

◆ Count the number of individual thoughts you see in a row.

◆ Attention will move somewhere else. When that occurs, let your attention return to the thought stream and resume counting.

◆ With practice, the count will increase as your ability to direct your attention strengthens.

This is one mental groundwork exercise to gather the mind, improve focus, and help you become more aware of the workings of your mind. This practice also allows you to feel less controlled by your thoughts as you notice how they arise, come, and go while you build your power to observe and direct your mental attention.

Key Takeaway

When your body and mind are integrated—working as a team—your life and your relationship with your horse is enhanced. Personal groundwork helps you show up as more centered and grounded rather than scattered.

Physically and mentally, you become a better companion for your equine partner. I hope that you enjoy and consider this new way of viewing groundwork beyond the horse.

This article about groundwork for the human appeared in the March 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Our sometimes overactive and easily distracted minds can rob us of precious moments and quality time. The good news is that there are tools and techniques to help pump the brakes on that runaway freight train of thoughts and improve the quality of presence with your horse and in your daily life.

What is the Monkey Mind?

In mindfulness practice, we’ve affectionately labeled the busy mind as the “monkey mind.” Though monkeys are quite cute, they tend to be full of constant, exuberant energy, jumping from one thing to the next. When your mind leaps around like a monkey, you can end up feeling unfocused and exhausted.

When dealing with horses, not only can the monkey mind be annoying, but it can also be quite an energy drain as we overthink and overuse it. Sadly, in our ever-faster-moving world with the constant need to multi-task, we’ve trained our minds to dart around from one thing to the next without pause, which fragments our energy. Dwelling on the past or projecting into the future causes us to miss the present moment, which is where life is happening.

When the mind is all over the place, it can be hard to complete a task, whether at your desk or with horses. In addition to this leading to fatigue, a restless mental state can lead to poor decision-making and could even cause safety issues. It’s in your and your horse’s best interest to make prudent, clear decisions.

Being Present

There’s a lot of talk in horsemanship about collecting your horse, but what about collecting yourself and your thoughts? Since we transmit energy and horses read energy, they often mirror us; when you’re not “present,” neither is your horse. It’s not uncommon for him to become scattered and distracted if you are.

Here’s how this might look on a trail ride: you’re riding your horse and an unrelated, random thought pops into your mind. For example, “What am I going to cook for dinner?”

This takes you completely out of the moment.  Your horse senses this and takes advantage of the opportunity by grabbing a bite of grass, stumbling on a rock, or pinning his ears at the horse next to him.

When you collect your mind, your horse becomes more present as well, and you help him focus his mind and energy too, ultimately making you a better team.

How to Improve Mental Focus

Training the mental muscle is no different than developing other muscles; it takes practice and commitment.

Here are a few practical and easy-to-apply exercises:

1. Become an observer of the mind: Collect your mind, at least somewhat, before meeting up with your horse. You can do this by simply focusing on your breathing for five minutes before going to the barn. This calms your mind. Each time your mind wanders from the breath (and it does!), notice that, and gently direct your mind back to your breath.

2. The count: This simple but beneficial exercise can train your mind to focus on one-pointedness for longer and longer periods.

Close your eyes and slowly count to 10, solely focusing on the number in your mind’s eye (nothing else but that number). Notice—without judgment—how far you get before your mind wanders from the number or a random thought trickles in.

With practice, you’ll be able to get further along before your mind drifts, increasing your ability to focus longer.

3. Use breath and bodily sensations: When you notice yourself coming out of the moment while working with your horse or while riding, tune in to your breathing and your bodily sensations. This helps ground you in the present.

I often say, “Thank the mind for its (many) opinions and come back to the breath and the body!” The breath and the bodily sensations are tools that you always have right in your back pocket that you can use any time you feel scattered.

4. Widen your gaze: We’re often so task-oriented or running on autopilot that we miss what’s happening within us and around us. Simply stand still, look around, and detect all that you can. Notice the details, see the sights, hear the sounds, smell the smells. Getting present is a way to slow down the mental chatter and come into the now.

5. Breathe with your horse: Before jumping right into training or riding, take a moment to breathe with your horse. This gives you both a moment to slow down and set a focused tone.

Place your hand near your horse’s nostrils, on his side, or on his chest, and see if you can sync up your breaths to a slow, steady rhythm. This is calming for both horse and human.

6. Take a mini-meditation: We don’t always have the time or the headspace for a languid meditation session, but a mini-meditation can be just as effective.

Before mounting up or before training, take a moment to be still, come into the present, and deliberately gather your mind and your energy. You and your horse will notice the positive difference this pause makes.

Note: Some of the above exercises can be done again once you’ve mounted up and as you see fit.

Other Suggestions for Harnessing Your Monkey Mind

If the above exercises are helping but you feel you could use even more support, consider the following ideas.

1. Practice when the waters are calm. The more time you hone the skill of mindfulness on the meditation cushion or yoga mat, the more likely your success will be when trying to slow the monkey mind in daily life, which then becomes second nature when you are around or working with horses.

2. Consider working with a coach. We work with coaches to achieve other fitness, training, and life goals, so why not for our mental goals as well? A meditation leader can be a good resource when wanting to learn the skill of gathering or collecting the mind.

3. Use a program specifically designed for equestrians’ mental needs. For this exact reason, I produced a course with HorseClass called “In the Moment.” This series of short, concise visualizations and exercises can easily be downloaded to your device and can help level up your mental game at the barn, in the show ring, or on the trail.

Key Takeaway

Don’t be too hard on yourself. Our mental focus varies on different days and for different reasons, depending on how much rest we’ve had, what we’ve eaten, what else is going on in our lives, et cetera. In many cases, we’ve conditioned the mind to be busy and overloaded.

Remember, unlearning an unfavorable behavior can take longer than learning one, so be gentle with your mind. Not only will you feel better and more focused, but your equine partner will also appreciate you learning to harness that monkey mind!

This article about harnessing your monkey mind and being more mindfully present with your horse appeared in the January/February 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Many parallels exist between true yoga and good horsemanship. When I say yoga, I mean the whole of yoga, not just the postures, which is what most people think of when they think about yoga, but yoga principles as well. The parallels are where the yoga mat meets the saddle.

Much of what is taught and practiced in yoga are many of the same philosophies we’d apply to mindful horsemanship: being present, breathing awareness, slowing down, and being balanced, just to name a few.

Yoga is an awareness practice; as we become more aware through yoga, we naturally begin to carry that heightened awareness off the mat and into our time with horses. Additionally, we notice and experience how many yogic principles apply to horsemanship and how many similarities there truly are.

I invite you to review these parallels and take a closer look at the likeness between the two practices. I’m confident you’ll see the connections. While reviewing them, ask yourself the following questions:

Am I practicing this on my yoga mat?
Am I practicing this in my horsemanship?

The Parallels Between Yoga and Horsemanship

Present moment awareness: Life happens in the now. Multi-tasking takes us away from the present. Use breath and bodily sensations as tools to stay harnessed in the here and now.

A training ground for life: Yoga and horsemanship are opportunities to come to know ourselves better by exploring our multi-faceted levels. We observe the way we process, learn, act, react, interact, think, and feel.

Bring consciousness to everything: Pay attention to your body, your breathing, and your energy. Journey through life aware, conscious, and deliberate, experiencing all the moments.

Breathe through challenges: Move with the breath, and not against it. Use the breath as a tool at any time you feel challenged or unfocused—on the mat and in the saddle.

Go beyond the mind: You can often do more than the mind thinks you can.

Energy shifts: Notice when energy shifts and changes within yourself, your horse, and your surroundings.

Move with grace: Bring as much grace as possible into a yoga posture, horsemanship, or any other situation, even when it feels challenging.

Accept: Work from where you are on that mat and with your horsemanship, holding a generous attitude of acceptance.

Stay balanced: Maintain equanimity in all areas of life, not just physically. Balance inner and outer.

Slow down: Don’t exhaust yourself by staying on the fast-paced treadmill of life. Slow down through yoga and when working with or around our equine friends; they will appreciate it.

Know where you are in space and time: Be aware of where the body is in space and time, physically and tangibly—where placement is on the mat and when around horses. Notice positioning, bodily sensations, alignment, distance, spacing, and orientation.

Drop expectations: Release the energy spent on expectations of yourself, others, or life in general. Free up energy for better use, and experience what unfolds.

Observe the mind chatter: Be an observer of the mind chatter but know you don’t always have to buy into it. Listen to your inner voice and discern what is pertinent.

Experience and celebrate: Stop and experience sensations, the release, and energy after a yoga stretch. Stop, experience, and celebrate after an accomplishment with your horse.

Making the Transfer

By practicing authentic yoga on the mat, you will become more in tune with the fact that the teachings apply to both yoga and horsemanship.

Once these silks are honed, they organically transfer off the mat and into our time with horses, as well as into other areas of our lives, helping us to be more aware and skilled humans in all that we do.

Further Reading:
◆ Yoga for Riders
◆ Fit Rider: Yoga Poses for Core Strength

This article about the similarities between yoga and horsemanship appeared in the September 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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Once you’ve been rattled, it’s hard to calm down and refocus on why you’re there, sometimes in both the short-term (the day of the show) and the long-term (showing in general).

What Is Causing Your Horse Show Anxiety?

Most horse-show fear falls into two categories: fear of getting hurt and fear of making a fool of yourself. While one may strike you as easier to deal with than the other, fear in any form can be crippling.

No matter where your fear stems from, there are multiple ways you can head off anxiety overload. Preparation is key, both mentally and physically. Here are some ways to be as prepared as possible next time you have an off-farm adventure.

Physical Preparation

1. Create checklists. While you need not carry around a physical sheet of paper (having it on your phone is fine), knowing exactly what you need before the show and confirming that it’s in your trailer can ease a lot of showing anxiety.

Keeping everything in its designated place in the trailer ensures you know exactly what’s missing at a glance. Other things to keep on hand for last-minute questions and clarification include rulebooks, dressage tests, patterns, and courses.

2. Schedule like you’re leaving on vacation. Preparing for vacation can be time-consuming, but the result is always worth it. Plan your show day like you plan a trip, working backward from your ride time. Knowing when you need to be in the ring will allow you to plan when to groom, tack up, get dressed, get on and warm up.

Physically writing it all down lets you have a focused plan and quiets the mental chatter and doubt, according to Jessica Bollinger, a licensed clinical social worker who assists athletes from a variety of disciplines. Consider posting your schedule on your stall so it’s easily accessible. Rushing creates stress and is something you want to avoid.

3. Fuel up on quality foods. While nerves can make eating anything iffy, it’s crucial that you take in enough calories to prep for a long show day. Eat a healthy breakfast and pack nutritious snacks. Avoid sugar, which may give you a brief uptick in energy, but will leave you crashing later. Also ensure you’re hydrated.

“Water gives you a clear mind and focus,” says Bollinger.

4. Practice tapping. Take your dominant hand and tap side-to-side at your sternum with your middle finger and thumb for a few minutes at a time, says Bollinger. This rhythmic pressure on specific acupressure points on the body have been shown to lessen anxiety and reduce stress. This can be done before you get on or while you’re astride—any time you feel your anxiety ramping up.

5. Activate your vagus nerve. The vagus nerve is part of your parasympathetic nervous system, which controls your heart rate, digestion and immune system. Taking a long, deep breath and a long exhale when your heart begins to race activates this nerve and helps slow your heart and respiratory rates.

“Whenever a thought enters [your mind] that triggers your anxiety, take that long, deep breath,” Bollinger says. It will help to calm and relax you.

6. Hang loose. Unfortunately, anxiety causes you to tense your entire body, making it a rigid form that your horse must work against. According to Bollinger, your horse feels everything you feel. Tension can cause you to raise your shoulders, lock your arms and clamp down on your horse’s sides, none of which helps you relax.

One of the easiest ways to loosen up is to let your jaw flop—literally. It may feel strange at first, but you can’t clench your jaw if your teeth aren’t together, so breathe through your mouth and let your chin wag!

Mental Preparation

7. Find your focus. This can tough to do, especially when our brains tend to go into overdrive during a show. It’s important to focus on what you can control; don’t worry about the weather or what you think your horse will spook at or anything else that’s out of your hands.

If you can’t let go of a particular thought (“Is he going to spook at that tent at the end of the ring?”), create a plan to get your horse’s attention back and redirect his energy. Bollinger suggests using positive thoughts and positive visualization (“Inside leg!”).

8. Break it down into bite-sized goals. Though we all want to walk into the show ring and own our course, pattern or class, sometimes you need tangible things to do to feel a sense of accomplishment. But just something might be small doesn’t mean it won’t add up to big results in the end.

Sitting tall, not looking for your lead or riding deep in your corners are all important keys to allowing you to (one day) go in and nail every jump or movement.

9. Visualize. Ride your pattern or course by closing your eyes and taking long, deep breaths, says Bollinger. Add in tapping while you visualize for an added effect.

Though many people visualize watching themselves ride from the sidelines, use the perspective from the back of your horse like you’re actually riding your course or test.

10. Be grateful and positive. Don’t forget how lucky you are to get to show! You get to be outside with your four-legged best friend, surrounded by people you enjoy.

To help remain focused on these things, Bollinger suggests gratitude and positive manifestation journaling. Think about and write down the answers to these prompts either the night before or the morning of the show: “What I am grateful for? How will the day culminate in a positive way?”

Extra Tips for Calming Horse Show Anxiety

11. Be present. This one is tricky, as it’s easy to think ahead (When will we get home?) or behind you and obsess over what went wrong. To remind yourself to stay in the present, focus on something very specific, like rubbing your horse’s ears and feeling how soft his coat is or listening to your horse’s footfalls beneath you.

12. Take some quiet time. It’s OK to take some time for yourself, even if your cheering squad is there to celebrate your time in the ring. A few moments to gather your thoughts, run over your pattern, and pat your horse will help you give it your best shot.

13. Give yourself an escape. This doesn’t mean you don’t try; it means you give yourself an out if things start to go sideways and you can’t correct your course.

This means thinking, “If after 20 minutes of warmup he’s still spooking at everything, I’ll scratch,” instead of, “He’s going to be bad, I know it. I’m not even going to get on.” Once you give yourself permission to leave, you won’t feel as trapped.

This article about how to calm your horse show anxiety and nerves appeared in the June 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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Anxiety After Injury

Lyndsey Wanits had ridden since childhood. At 19, she sustained an injury due to misguidance from a trainer and took five years off from riding. While she missed it, she was not 100 percent sure she wanted to get back in the saddle. She knew that if she mounted up again, she would need help.

“I eventually wanted to join a show team and also show in the alumni division of a college circuit,” she says. “I posted in a Facebook group asking for a professional experienced in working with riders with anxiety and timid tendencies. The coach I found got me up to speed and in those doors with the greatest support and mentorship.”

Wanits also found an equestrian fitness coach who was instrumental in helping her regain strength and confidence. At the end of the 2022 show season, she finished fourth in the region in the western alumni division and was named Champion Jr. Horse and Reserve Walk Trot Jog Champion in her local show circuit.

A Long Hiatus

Tammy Thomas rode as a child without formal lessons, but had to put her passion for riding on hold for 40 years. In retirement, she bought her first horse and knew she needed a riding coach to help her chase her dreams.

“Because I started when I was older, I knew I didn’t have as much time left in the saddle, so I needed someone who could teach me to ride my horse while working toward my goals,” says Thomas. “We spend a lot of time setting goals, and she tells me what might not be realistic at this point, or where she wants me to step up.”

With her coach’s guidance, she finished her first-ever show season as the Green Novice Rider Reserve Champion of her show circuit. Her next show season, she won the Intermediate Reserve Champion, and by her third show season, she was winning the Limited Non Pro Championship title.

Trainer vs. Coach

It’s important to tease out the differences between a coach and a trainer. A trainer is a skilled horse person who teaches technical skills and maneuverers to you and/or your horse. A coach may also be a trainer, but goes beyond the technical aspects and focuses on your goals and mental skills to achieve your desired outcomes.

“The coach’s job is to blend everything together and to help riders understand what they want to accomplish and why,” says Shannon Pigott. She is a western performance horse trainer and an executive coach based in Fredericksburg, Texas, who formerly worked in corporate America. “My No. 1 goal is to help clients understand what they want to accomplish and why, not just the ‘how to do it.’”

Leslie Holleman rode hunter/jumpers through young adulthood. After a 25-year break, she jumped back into riding in a new discipline—American Quarter Horse Association (AQHA) ranch riding and ranch trail. But ranch versatility caught her eye. She knew she needed lessons to learn how to perform the maneuvers properly. But she also wanted more: a coach who focused as much on the mental skills as the technical skills.

“A coach may also be a skilled rider and trainer, but they are highly skilled at helping you communicate your goals, translating that into a forward trajectory to level up, and working on the mental management of stress and confidence that comes with showing,” says Holleman.

Finding a Coach

Every coach brings a unique perspective and approach to their program. That diversity in skillsets means there is a person perfectly suited to your goals, values, and learning styles, and these three tips can help you find the right coach for your needs.

1. Focus on fit: The instant Holleman read her coach’s bio on the Downunder Horsemanship brand ambassador forum, she knew she had found the right person.

“Her bio said, ‘I’m a people coach, and I focus on novice riders and versatility ranch horse,’” says Holleman. “I was like that’s great—that’s me!”

Working with a riding coach is a commitment, with many coaches requiring a minimum of six months to a year in their program. So, knowing a bit about the individual before making the investment is critical.

“Choose someone whose values align with yours and who will allow you to explore what is important to you and help you develop a plan to achieve your goals,” Pigott said. “I recommend interviewing people and taking a few lessons with different people until you find the right fit.”

2. Know your learning style: People learn and feel motivation differently. Thomas, a retired educator, knew her coach frequently uses a classroom style setting, and she appreciates that approach.

“If you learn best by having someone show you what to do and then having you go out and do it, you need a coach who teaches that way,” she says. “If you’re an auditory and lecture-type learner, choose that type of coach.”

The Wrong Fit

Working with a riding coach is a lot like being in a relationship, and not all work out as hoped. It’s important to recognize when it’s time to break up.

“If you find yourself in a spot where the activities aren’t fun anymore, riding is a chore, you aren’t achieving the results you are looking for, or you feel like you have no support, start looking for someone different,” says Wanits. “Everyone deserves to have fun. Don’t lose your spark because you and your coach don’t jive.”

This article about hiring a riding coach appeared in the June 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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Why is the mental state of the human so important to a sport commonly calculated as 80 percent horse? Because just as horses feel fear, tension, and anxiety, so too do they feel a confident rider with clear intent. Being present and calm, staying with your breath, and having a positive attitude about your objectives gives your horse an advantage.

Regardless of which horse sport you compete in, winning is the preferred goal. But it is typically nowhere in my own preparatory thoughts. In fact, the less I think about results, the better I can play. If result-oriented expectations do arise pre-competition, I enjoy the good ones, let the not-so-good ones slip away, and trust that when I begin playing, all expectations will disappear.

The line of questioning that most inspired me was something called the four resonance questions, developed by the sports psychologist Doug Newburg:

1. “What feelings do you seek to experience in your sport?”

2. “What prepares you to experience these feelings?”

3. “What prevents these feelings from occurring?”

4. “How can you get these feelings back when they are lost?”

Sorting through my answers to these questions, I was eventually able to articulate my “dream” in my sport. Although I wrote the following passage when I was 10 goals and 39 years old, most of it still holds true for me today:

The fall season has come and gone—some good, some bad. The other day I found a quote in a book—Close Range by Annie Proulx—which I had underlined years ago. It inspired me. Here is what it said about the “rough, bruising life” of a young rodeo rider: “…when he got on there was the dark lightning in his gut, a feeling of blazing real existence.”

This rings true for me. The dream for my polo is that feeling of blazing real existence. It makes me feel alive. One way that it blazes is that my senses are wide open when playing, totally perceptive, and acutely sensitive. Maybe it’s adrenaline, maybe it’s the sense of challenge about using my skills toward a contest. Perhaps it’s my “love-hate” relationship toward competitive situations—“Who is better?” Whatever, why-ever, I know that my gut blazes and I get that feeling of aliveness.

My dream is to find this feeling of intensity and sensory connection when I am playing my game. I can even learn to appreciate it (enjoy it?) while it’s there, and not only after the event. I reach this state through giving it my all; through thinking good thoughts, which enhance my confidence and ability to play well. Perhaps the stars just lined up correctly? This is the challenge: getting myself to this state of being. And it is another state of being—one of total awareness. I’m acting by “letting go” and letting my body lead. I’m not looking much at other players (teammates, opponents) or umpires. I’m trusting the strength of my horses; they feel a part of me. I may have a short outburst at an ump or opponent, but my anger quickly dissolves because there is no time. I have the next play to execute or prepare for. I am in it. My mind is comfortably locked on my objectives. These are simple and clear.

I am human and unnecessary thoughts do arise, even during best-best performances: “Geez, I’m playing one of my best games ever!” “I missed those two goals, I really want to finish my next chance—who’s watching?” “I hope we win this one, I just got out-dueled.” These thoughts are there, but when I’m living my dream and playing from my gut, I can deal with them. I recognize that it’s okay to have them—everybody does—and bring myself back to my breath, my tree, or my “next play” mantra. Sometimes, when the feeling doesn’t come easily in a particular match, the best technique is to try to “just be there,” with a calm mind, and trust that the game will get into me. That can be enough. It allows the sport to bring out my instincts, my anticipation, and hopefully my total connection with my horses and what I am doing. Outside the parameters of my field, good things come—accolades, money, team offers—because of my connection inside that field, and because of my mindset, which ironically has a lot to do with not caring what people think outside the boards. Even my goals of playing at the highest level of the sport for a long time, of being a great 10-goal player, of fulfilling my potential, are really things outside the boards. What is inside is that emotion of blazing real existence. Visit this often, go for it, and if it’s meant to be, my goals will take care of themselves.

My dream is to immerse in the feelings of intensity that I get from playing the game. I put myself in the most competitive situations possible because these challenges bring the “lightning in my gut.” Love-hate it may be, but these big feelings are my dream. They exist because I care.

I believe competition is a time to emphasize our strengths, to focus on positive things in our control, to trust and play. This is the best way I’ve found for putting expectations to the side, letting go, and enjoying the performance. Famous dance choreographer Alvin Ailey said that “freedom comes through discipline.” The discipline to prepare to the teeth, gives us the freedom to perform all out, thought-free.

I have come to believe that our mood, too, is in our control. Being positive simply means that you see the choices in front of you. We may sense that we woke up on the wrong side of the bed, or that our warm-up was a disaster, but it is usually possible to find (or invent) a positive lining—“bad rehearsal means good performance”—and shift focus onto the little things within our control. “What do I love about my sport?” is a question I ask myself before entering the competitive arena. For me: I love the ball, the teamwork, and the feel of the horse under me.

Free yourself of result-oriented thoughts, and bring your awareness into the present. Feel your calming breath flowing in and out, see the texture of the footing, hear the cadence of your horse’s stride. With your senses wide awake, and in the here and now, execute the task at hand to the best of your ability. Trust yourself. Trust your horse. Put your focus on the doing. After all, as Chungliang Al Huang and Jerry Lynch say in Thinking Body, Dancing Mind, “Focusing on the moment-by-moment joy and elation of the event will usually be reflected in winning outcomes.”

This excerpt from Winning with Horses is reprinted with permission from Trafalgar Square Books. Get a copy here. This is a web exclusive for Horse Illustrated magazine.

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