Beyond the Brave Pants - The Science of Rider Regulation

Beyond the Brave Pants - The Science of Rider Regulation by Janine Lamy, Simple System Supported Rider, Mindset Coach and Trainer.

We hear a lot nowadays about the importance of riders having a positive mindset, but what does this mean and how does it affect our horse? 

Well, for starters, rider mindset isn’t about being endlessly cheerful, or popping on those ‘brave pants’. It’s about understanding what makes us tick: our pressure points, habits and triggers - and having tools to steady ourselves when we wobble.

''Horses mirror our energy and nervous system''

If we escalate internally, even if we look fine, they feel it. Our breathing changes, muscles tighten, we hold or pull - and they know. When our nervous system is dysregulated, we start to ‘react.’ When we’re regulated, we are able to ‘respond’. For our horses, that difference really matters.

It isn’t our job to control everything around us. It’s our job to regulate ourselves. That means setting ourselves up before we ride and knowing how to reset if things go awry.

It doesn’t matter which techniques we use, just that we have practised them when we are calm. They then become automatic and reliable under pressure.

Activating the parasympathetic nervous system in this way tells the brain it’s safe. When we feel safe, communication between brain and body improves. We think clearly, feel clearly and connect the two. 

Ever been unable to follow instructions in a lesson because your body wouldn’t cooperate? That’s dysregulation.

How do we regulate the nervous system? 

A 10 minute mental warm-up, which might include:

• Deep breathing techniques
• Grounding
• Gentle humming, singing or other vagus nerve stimulation
• Quick body scan for muscle relaxation (jaw, shoulders, hands, hips etc.)
• Short visualisation (colour it in - see, smell, hear, feel)
• 3 aims for the session (things you can control today)

Pressure often comes from outside - owners, coaches, parents, social media. 

‘‘While we can’t always control external influences, we can control how we respond’’

Notice your breathing. Reframe unhelpful self-talk. Return to your trusted system - rhythm, straightness, posture - whatever it is that works for you.

Often, though, pressure is internal: perfectionism, self-criticism, fear of judgement or comparison - both significant in the equestrian world. These patterns may once have helped us achieve, but now they can undermine us - a little like outdated software. First recognise them, then ask: is this useful today?

I often ask riders, “Can you positively influence this situation?” If yes, focus on it. If not, let it go and return to what you can control - your breathing, rhythm, line, or even choosing a steadier hack route. Trying to control the uncontrollable creates tension; focusing on what you can influence builds confidence.

For some, setting goals is good, but goals can also create pressure - especially outcome-based ones. Focusing only on results can widen the gap between where we are and where we want to be, leading to frustration and self-doubt.  Once that starts, we can feel pretty rubbish about ourselves and our riding. We feel the pressure, can lack focus, become unhappy with our level of progress, and start to think in a more emotional way. Before we know it we are stuck in a bit of a rut.

Good goal setting goes deeper: why does it matter? Is it realistic? Does it align with your values? What daily behaviours support it?

Being process-focused is key. Work on rhythm, lines, consistency - not “I need 68%” or “I must qualify.” Trusting your system keeps you present, builds resilience and helps you learn from feedback. When you stick to a system your horse knows and understands, everything becomes more predictable - and horses love predictability.

‘‘Thankfully, horses do not need perfection.They need us to be predictable, fair and emotionally steady’’

When we regulate ourselves, we give them space to think, try and trust. We make it easier for them to do their bit. 

As the proverb says, “We all have a good dragon and a bad dragon. The one that wins is the one you feed most.” 

Rider mindset isn’t about eliminating nerves. It’s about noticing which dragon you’re feeding each day.