How to be a calmer, more confident rider
The online guide
Read this guide, ‘How to be a Calm and Confident Rider’ to discover 14 proven techniques you can start using today. Plus! If you’ve provided your contact details, every two weeks you’ll receive expert advice, success stories, and powerful techniques to build rider confidence and enhance your riding experience.
Are you nervous or anxious about riding?
Do you worry about falling off?
Are you always imagining worst-case scenarios?
Are past experiences shaking your confidence?
Are you fine in familiar settings but tense at competitions?
Read the free guide below to get…
Proven strategies to overcome riding anxiety.
14 techniques to build unshakable confidence.
How to change your experience, and your horse’s experience.
About the author
Hi, I’m Sam. Dip.Hyp, HPD, MUKHC
I’m a qualified Mind Coach and Anxiety Specialist and an expert in rider confidence.
I’m the Mind Coach for the Royal Navy Equestrian Team, and have coached professional Showjumpers, Eventers, Grand Prix level dressage riders, and members of Team GB. Whether you’re a beginner or are riding at the highest level, the skills and tools in this guide will benefit you!
I’ve helped 100’s of people to become calmer, more confident riders – and I can help you, too! As demand for my help has grown, I’ve created a comprehensive online course to make my coaching even more accessible and affordable than ever.
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What’s in the guide? Read on, for…
Why mindset is everything
The science behind the stress
Changing your experience, and your horse’s experience
The power of thought
Taking control of your beliefs
Fine-tuning your focus
A next-steps action plan
14 powerful techniques for becoming a calmer and more confident rider
How to Be a Calm and Confident Rider
Part 1
Why mindset is everything
You’ve decided to read this guide, which suggests you already know that your experience with your horse is shaped by your thoughts.
But do you know that your thoughts also have a direct and measurable impact on your horse’s experience, too?
Our horses mirror us physically, and mentally.
A lot of focus is given to our physical actions when riding, but what we do with our minds significantly impacts not just our state and body, but also that of our horse.
It’s scientifically proven that our expectations of an event can directly affect our horse, highlighting the importance of developing calmness and confidence not just when riding, but whenever we are around our horse.
How to Be a Calm and Confident Rider
Part 2
The science behind the stress
The heart rates of horses and their riders or handlers, were recorded in an indoor arena.
Each pair walked or rode between two points four times on each test occasion. Just before the fourth pass, participants were told an umbrella would be opened as they rode or led the horse.
The umbrella wasn’t opened, yet an increase in heart rate was measured for both the person and the horse.
Published in The Veterinary Journal, April 2009, by Keeling, Jonare, & Lanneborn, Swedish University of Agricultural Sciences. (Citation link)
When we are anxious, nervous, or stressed, we can’t be as calm and flexible as our horses need us to be, for them to move comfortably beneath us.
But it’s about more than that. When we are anxious, nervous, or stressed, our energy, intention, and body language all signal to our horse that there is something to worry about.
We need to be calm, confident, and capable to provide our horses with the leadership they want and need to thrive.
How to Be a Calm and Confident Rider
Part 3
Changing your experience, and your horse’s experience
Your ability to respond well in any situation is influenced by your level of arousal before it occurs. By lowering what I often refer to as ‘your idling revs,’ you can respond more calmly and clearly in demanding situations.
Several methods can help control your base level of arousal. A fundamental approach is avoiding common chemical stimulants like coffee and alcohol. This basic step can have a profoundly positively effect.
further beneficial approaches include noticing unhelpful thoughts, beliefs, and imaginings, and replacing them with more helpful ones. Meditation is a wonderful way to activate your soothing system and lower your arousal levels. Mental rehearsal can be a powerful tool for managing arousal levels and improving overall mental wellbeing.
Simple activities such as warm baths or showers (activating the vagus nerve), breathing exercises, massage, and spending time in nature can help set you up for success by maintaining a lower, calmer base level.
How to Be a Calm and Confident Rider
Part 4
The power of thought
Bringing your thoughts into your awareness is essential, because we can only change what we have an awareness of.
When we are fused with our thoughts, they feel true. Like they are telling us something about ourselves, other people or the world. That’s when thoughts can significantly influence our experiences and shape our lives in unhelpful ways.
Your thoughts and reality can be very different. Ask yourself: Are you confusing a thought with a fact? Is this thought helpful? Does it take you towards or away from your goals? What would be a more helpful perspective?
You are not your thoughts, and your thoughts are not facts.
Get curious about the stories you tell yourself and the beliefs you hold about yourself and the world.
How to Be a Calm and Confident Rider
Part 5
Taking control of your beliefs
What is a belief?
A belief is a thought we’ve had so many times we have forgotten it is just a thought and have accepted it as a fact; as a truth, often in stark contrast to all evidence to the contrary!
Recognising your beliefs can be challenging. Often, you won’t realise you have an unhelpful belief until it’s challenged or pointed out by someone else.
Notice, challenge, and change your beliefs about yourself.
Beliefs about yourself often start with statements like “I always…”, “I never…”, “I can’t…”, “I am…”, and so on. Notice them, challenge them, and change them.
How to Be a Calm and Confident Rider
Part 6
Fine-tune your focus
How we direct our attention impacts the quality and enjoyment of our lives.
- Do you use your focus effectively?
- Are you focused on problems, or solutions?
- Do you notice all the things that are going well in your life?
- Or is your attention gripped by worries, irritations, frustrations and all the things that aren’t going quite so well?
Focusing on things you care about but are outside your control, can make you feel powerless, overwhelmed, and even depressed.
For example, focusing on what others think, how others perceive you, or even the weather!
Always redirect your attention to where you do have control and influence.
Winning words of wisdom
These quotes from successful athletes and coaches, highlight the powerful role of mental training and mind coaching in many sporting disciplines
“What you think affects how you feel and perform. Training your brain is as important as training your body.”
Gary Mack – Sports Psychologist
“Tennis is a mental game. Everyone is fit, everyone has great forehands and backhands.”
Novak Djokovic – Serbian Tennis Player
“Limits, like fears, are often just an illusion. There is no ‘i‘ in team, but there is in win.”
Michael Jordan – Basketball Player
“It’s not the will to win that matters – everyone has that. It’s the will to prepare to win that matters.”
Paul ‘Bear’ Bryant – American Football Player and Coach
“The most important part of a players body is above the shoulders.”
Ty Cobb – Major League Baseball Outfielder
“The attitude with which we approach the situation, can determine our success or failure.”
Peyton Manning – American Football Quarterback
How to Be a Calm and Confident Rider
Part 7
14 techniques for becoming a calm, confident and capable rider
Remember that performing under pressure is a skill that can be learned and developed.
Incorporate the following strategies into your training, your competition routine, and your everyday riding. Because when you do, you will set yourself up for success, perform at your best when it matters most, improve your horse’s wellbeing, and love riding more than ever before!
1. Set goals
Setting clear, achievable goals can help you focus your efforts and give you a sense of purpose. Make sure your goals are specific, measurable, and realistic.
2. Focus on the process, not the outcome
Focusing too much on the outcome can create unnecessary pressure. Instead, focus on the process of training and competing. Instead of worrying about the result, focus on the steps you need to take to get there. This can help alleviate anxiety and keep you focused on the task at hand. Give yourself credit for your effort and progress, not just the results.
3. Develop a routine
4. Visualise success
Visualisation can help you mentally rehearse success. Visualise yourself performing well in competition, staying focused and confident, and handling unexpected challenges. By imagining yourself successfully performing a specific skill or manoeuvre, you can train your mind to believe that you can do it in reality.
5. Control your breathing
Deep breathing can help reduce anxiety and improve focus. Practise slow, controlled breathing exercises before and during competition to help you stay calm and centred.
6. Stay present
It’s easy to get distracted by external factors during competition, but it’s important to stay present and focused on the task at hand. Use mindfulness techniques such as focusing on your breath or body sensations to stay in the moment.
7. Manage your self-talk
Be aware of your internal dialogue and make sure it is positive and constructive. Negative self-talk can undermine your confidence and performance. Instead, use positive self-talk to support and encourage yourself.
8. Stay focused on the present moment
It’s important to focus on what you can control in the present moment rather than worrying about what could go wrong in the future. Stay focused on your current task. if you notice your mind has wandered, just adjust your attention back to this moment and what’s happening right now.
9. Prepare for different scenarios
Be prepared for different scenarios that could occur during your performance by practicing under pressure. Create pressured situations in your training sessions, such as setting time limits or performing in front of an audience. This will help you develop the mental resilience needed to adapt, stay calm, and perform under pressure.
10. Simulation Training
Replicating competition conditions during training is essential for preparing for the pressure of competition. This could include running mock competitions, practising under loud or distracting conditions, and exposing yourself to various situations to ensure that you and your horse are prepared for anything.
11. Manage your emotions
Emotions can be a powerful force during competition. Learn to recognise your emotions and manage them effectively. This could involve breathing techniques, mindfulness, or other relaxation techniques.
12. Focus on what you can control
When it comes to performing under pressure, it’s easy to get overwhelmed by external factors like the audience or your competitors. Focus on what you can control, such as your breathing, your technique, and your mindset.
13. Maintain a healthy lifestyle
To help you feel physically and mentally prepared for competition, make sure you’re getting enough sleep, eating a balanced diet and staying hydrated. Being in good physical shape helps with maintaining focus and reducing stress, so it’s essential to have a solid fitness regimen that incorporates strength training, cardio, and flexibility exercises.
14. Get support from a Mind Coach
I can guide you through the processes required to develop a genuine inner confidence that’s there for you when you really need it, whilst providing experienced input, feedback, support and accountability. With years of experience behind me, I can guide you step by step from where you are right now to where you truly want to be.
Part 8
How to become a calmer, more confident rider
You’ve probably heard the saying, “a goal without a plan, is just a hope!” With that in mind, here’s a simple action plan that you can begin taking, today!

Begin applying each of the 14 techniques presented in this guide!
All of the techniques in this guide are powerful ways of setting yourself up for success, to perform at your best when it matters most, improve your horse’s wellbeing, and enjoy loving riding more than ever before! However, you’re not on your own! Here’s two ways I can help you…

Take the online Confident Rider Course
Join hundreds of other riders transforming their mindset, riding capability, and enjoyment of their horse, through the online confident rider course! Which contains over 5 hours of on-demand video tuition, and more than 1 hr 40 mins of audio downloads, in easy-to-follow lessons.

Get 1-to-1 coaching tailored to your specific needs
This starts with a FREE discovery call for you to discuss your goals, ask any questions you may have and gain a better understanding of how I can help you. If you’re happy I’m the right Mind Coach for you, then you’ll start a Mental Training Programme of four 60-90 min sessions, with support between sessions and lifetime access to resources in your own private client portal.
Full Online Course
Pay £200 monthly- Spread a total cost of £600 over 3 monthly payments of £200 per month
- Over 5 hours of on-demand video content
- 7 guided visualisation audio downloads
- 43 lessons organised in 6 modules
- Lifetime access to all course content
- Exclusive discounts on follow-up in-person coaching
Full Online Course
One-time payment- One payment of £550 – The best value online course!
- Over 5 hours of on-demand video content
- 7 guided visualisation audio downloads
- 43 lessons organised in 6 modules
- Lifetime access to all course content
- Exclusive discounts on follow-up in-person coaching
1 on 1 Tailored Coaching
5 X 60-90 min live sessions- Typically over 10 weeks (2.5 months)
- 5 in-person 1.5 hr online sessions
- 5 catchup calls of 30 mins
- Support between sessions via email or text
- Lifetime access to your own personal online portal with session resources
- Access to the full online confident rider course
- All of the resources from our sessions together
- A proven method to overcome anxiety, develop genuine inner confidence, and bring the joy back to riding!
Start any course – completely risk free!
I’m committed to providing you with an exceptional coaching service. If by the end of your first session or course module, you believe you have not gained at least one valuable tool for reducing your riding anxiety, you’re entitled to a full refund of your course fee – no questions asked.
TRUSTED BY
TRUSTED BY
APPEARING ON
MORE THAN
230
DELIGHTED CLIENTS
REAL RIDERS, REAL RESULTS
Rider Confidence Success Stories
I’m a qualified Mind Coach and Anxiety Specialist and an expert in rider confidence.
I’m the Mind Coach for the Royal Navy Equestrian Team, and have coached professional Showjumpers, Eventers, Grand Prix level dressage riders, and members of Team GB. Whether you’re a beginner or are riding at the highest level, the skills and tools in this course will benefit you!
I’ve helped 100’s of people to become calmer, more confident riders, and I can help you, too!
Imagine…
Imagine being a calm and confident rider, able to look forward to all the things you are going to do with your horse and then being able to enjoy them fully.
Imagine arriving at the yard looking forward to spending time with your horse. Putting your foot in the stirrup, feeling calm and confident and ready to enjoy your ride.
Imagine being able to respond to challenges in a calm and confident manner and being able to enjoy fun rides, shows and competitions.
Sign up today, to make this a reality!


