How do I manage adrenaline during a BJJ match?

The adrenaline dump causes rapid heart rate, muscle tension, tunnel vision, and fatigue. First-time competitors often burn out within the first minute because they fight at maximum intensity fueled by adrenaline. Strategies to manage this include a thorough physical warm-up that raises your heart rate before the match, which partially inoculates you against the adrenaline spike. Controlled breathing with extended exhales activates your parasympathetic nervous system. During the match, focus on the immediate task rather than the score or timer. Clinch control in the first 30 seconds gives you time to settle in before engaging actively. Accept that your first competition will involve an adrenaline dump and plan accordingly. As you compete more, the intensity of the dump decreases because your body becomes accustomed to the environment. Simulating competition pressure during training through hard rounds with a crowd watching helps prepare your nervous system.