Stress doesn’t only happen during an event.

Often, the nervous system ramps up before the challenge even begins.

Important competitions, big presentations, travel days, or difficult conversations can trigger anticipatory stress — and that can affect HRV and recovery before anything actually happens.

The Brain Prepares for What It Expects

When the brain predicts a demanding situation, it prepares the body.

This preparation can increase:
• Sympathetic nervous system activity
• Stress hormone release
• Heart rate
• Muscle tension

This happens even if you’re sitting still.

The body is getting ready for action.

Pre-Competition Nerves Are Physiological

Athletes often notice:
• Lower HRV the night before an event
• Higher resting heart rate
• Lighter sleep

This isn’t necessarily a sign of poor fitness. It’s often a sign of anticipatory activation.

The nervous system is increasing alertness in preparation for the upcoming demand.

HRV Can Drop Before the Stressor Arrives

Because HRV reflects nervous system balance, it may decrease during periods of anticipation.

This can happen before:
• Competitions
• Big work deadlines
• Important social events
• Travel or schedule disruptions

The stress response starts before the event itself.

Why This Doesn’t Always Mean You Should Pull Back

A temporary HRV drop due to anticipation doesn’t always mean you’re under-recovered.

It may simply reflect heightened readiness.

Context matters:
• If performance is expected to be high, some activation is normal
• If HRV remains suppressed long after the event, recovery may be needed

Anticipatory stress is part of how the body prepares for challenge.

How to Support Recovery Around Anticipatory Stress

Helpful strategies include:
• Maintaining consistent sleep routines
• Using calming breathing practices
• Keeping training lighter before big events
• Limiting extra stressors during high-pressure periods

These help prevent anticipatory stress from turning into prolonged suppression.

The Big Takeaway

Anticipatory stress activates the nervous system before a hard event even begins.

This can lower HRV and elevate resting heart rate as the body prepares for challenge. Short-term changes are normal, but prolonged suppression after the event may signal the need for extra recovery.

Context turns stress signals into useful information.