Psyching Up: How Music, Movement, Laughter, Nature, and Rituals Boost Your Brain Chemistry Before Performance

In Sport Psychology, we call it psyching up—the art and science of priming your body and brain for peak performance. Whether you're about to step on stage, walk into a boardroom, or take the first swing on the green, what you do before the moment matters.

Through years of coaching elite performers—and living this lifestyle myself—I’ve seen how strategic “psych-up” rituals can elevate mindset, energize the body, and flood the brain with neurochemicals that promote clarity, confidence, and calm.

Here’s what science says about some of the most powerful psyching strategies:

🎶 Music: Dopamine, Motivation, and Movement

Music activates the brain’s reward system, releasing dopamine—the "feel good" neurotransmitter linked to motivation, pleasure, and motor coordination (Zatorre, 2015).

High-tempo music, in particular, can enhance focus, increase stamina, and even reduce perceived exertion during physical activity (Terry et al., 2020). For performers, music becomes an anchor—a cue for confidence and flow.

🏃‍♀️ Movement: Priming the Brain-Body System

Even just a few minutes of dynamic movement can increase levels of norepinephrine and endorphins, improving energy, attention, and mood (Ratey, 2013). I walk on my treadmill desk before Zoom presentations and often during—an 8-year habit that boosts my blood flow to the brain and keeps my edge sharp. Movement is medicine—and a powerful psyching-up tool.

😄 Laughter: Oxytocin, Resilience, and Connection

Laughter not only releases endorphins and reduces cortisol, but it also stimulates the release of oxytocin, the social bonding hormone. In group settings, shared laughter enhances cohesion and psychological safety (Dunbar, 2012). Even solo, watching a funny clip can shift your emotional state fast.

🌞 Nature & Early Light: Serotonin and Circadian Reset

Exposure to early morning sunlight can boost serotonin and reinforce your circadian rhythm, improving mood, sleep, and focus (LeGates et al., 2014). A quick walk in nature before a high-stakes event can help reset the nervous system, reduce anxiety, and restore mental clarity.

🐾 Pets: Oxytocin, Comfort, and Joy

Spending time with a pet has been shown to lower blood pressure, reduce cortisol, and trigger oxytocin release—creating a calm, bonded state ideal for focus and connection (Handlin et al., 2011). Whether it’s a quick cuddle or a walk with your dog, animals are powerful allies for emotional regulation.

🔁 Ritual: Repetition, Safety, and Mental Cueing

Intentional rituals—like sipping cacao, breathing exercises, or putting on your signature cap—signal the brain that it’s game time. Rituals build consistency, reduce uncertainty, and enhance performance under pressure (Cohn, 1991). I often say, performance isn’t accidental—it’s intentionally anchored.

Take Rafael Nadal, for example. The tennis legend’s meticulous pre-serve routine—adjusting his socks, shirt, and hair in a precise sequence—is more than habit. In sport psychology, it’s known as a pre-performance routine, a structured set of behaviors proven to enhance focus, regulate nerves, and promote consistency under pressure (Cotterill, 2010). By anchoring attention and activating a state of readiness, such rituals can boost both confidence and performance. Nadal’s ritual may look quirky, but it’s a mini masterclass in psyching up.

Final Thoughts

Psyching up isn’t just for athletes—it’s for anyone who wants to show up at their best. Champions don’t leave performance to chance. They prime for it. They cue it. They train it. Want to think clearly, feel strong, and lead with presence? Start with a strategy. Your brain—and your audience—will thank you.

APA 7 References

Cohn, P. J. (1991). An exploratory study of peak performance in golf. The Sport Psychologist, 5(1), 1–14.

Cotterill, S. T. (2010). Pre-performance routines in sport: Current understanding and future directions. International Review of Sport and Exercise Psychology, 3(2), 132–153. https://doi.org/10.1080/1750984X.2010.488269

Dunbar, R. I. M. (2012). The social role of laughter and humor. Evolutionary Psychology, 10(4), 681–690.

Handlin, L., Hydbring-Sandberg, E., Nilsson, A., Ejdebäck, M., Jansson, A., & Uvnäs-Moberg, K. (2011). Short-term interaction between dogs and their owners: Effects on oxytocin, cortisol, insulin, and heart rate—An exploratory study. Anthrozoös, 24(3), 301–315.

LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Light as a central modulator of circadian rhythms, sleep and affect. Nature Reviews Neuroscience, 15(7), 443–454.

Ratey, J. J. (2013). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.

Terry, P. C., Karageorghis, C. I., Curran, M. L., Martin, O. V., & Parsons-Smith, R. L. (2020). Effects of music in exercise and sport: A meta-analytic review. Psychological Bulletin, 146(2), 91–117.

Zatorre, R. J. (2015). Musical pleasure and reward: Mechanisms and dysfunction. Annals of the New York Academy of Sciences, 1337(1), 202–211.

DISCLAIMER

Dr. AJ’s Playbook provides thought-provoking insights and evidence-informed discussions centered on the principles of Performance Medicine. The content featured, along with any referenced materials, is intended strictly for informational and educational purposes and should not be interpreted as medical advice, diagnosis, or treatment. While every effort is made to ensure the accuracy and relevance of the information presented, no guarantee is made regarding its completeness, timeliness, or reliability.

Dr. AnJenette Afridi, PsyD, MA, known professionally as Dr. AJ, is a Keynote Speaker, Author, Doctor of Psychology, and Founder of TriEdge Leadership® Performance Medicine. She holds, with highest honors, a Doctor of Psychology (PsyD) in Behavioral Science, a Master's Degree (MA) in Sport Psychology, a Certification in Organizational Psychology, and 15+ years of postgraduate education in Complementary Medicine at Harvard Medical School. Her work reflects both rigorous academic training and decades of real-world experience in optimizing mental, physical, and emotional performance.