What Ninjas Taught Me About Fear: A Story for Swimmers (and Everyone Else)"

When I was a teenager, I spent my summers working as a lifeguard with one of my closest friends, David. We worked side-by-side in the sun, keeping an eye on the pool, watching over kids doing cannonballs and playing "Marco polo". In between rotations and towel pick-ups, we’d talk — about everything. Life, family, what we thought our futures might look like, tough moments from our pasts, and what scared us most.

One afternoon, during one of those spontaneous deep conversations, the topic of fear came up. Not fear like "sharks in the deep end" fear — but the kind that sneaks up on you in quiet moments. Fear of failing. Fear of expectations. Fear of not being good enough. Fear of what other people think. The kind that tightens your chest before a big meet, or keeps you awake the night before a tryout, interview, performance, or presentation.

David told me something I never forgot.

“You know how ninjas train?” he said. “Real ninjas — not movie ones. They train their minds to live completely in the moment. That’s how they survive. How they act and react with speed and precision in deadly dangerous situation without fear. They let their skills flow, and training take over. Through breathing and meditation, they trained their minds to live in the present.

Fear lives in the future — in the ‘what ifs.’ But if you’re totally present, there’s no room for fear. You don’t anticipate, you just are.”

That hit me hard. And it stuck.

Ninjas, Fear, and the Present Moment

Think about that for a second. Fear doesn’t live in the now. It lives in anticipation — the race that hasn’t started yet, the mistake that might happen, the embarrassment that might follow. Or it clings to the past — the race you bombed, the stroke that didn’t work, the time you got DQ’d.

But in the present moment? There’s no room for that. In the present, you’re just breathing.

Just moving. Just doing.

That’s why elite performers — athletes, musicians, soldiers — all talk about "flow." It's not magic. It's being so absorbed in the moment that there’s no mental bandwidth left for fear. You're locked in.

And that's where the ninja comes in. Not because of swords or stealth, but because of presence. They trained their minds to stay exactly where they were. Because even in the most dangerous situations, fear doesn’t help — clarity does.

What This Means for Swimmers and Athletes of all sport

Swim meets are emotional pressure cookers. You wait. You watch. You run through your race a hundred times in your head before you even get wet. Your mind starts racing: What if I miss the turn? What if I come in last? What if I choke in front of everyone?

But here's the truth: none of that has happened yet. And none of it is happening now.

When you're on the block, when you're underwater and about to breakout, when you're stretching out for the wall — that's the only moment that matters. And in that moment, you have a choice: Be a ninja. Or be afraid.

Training Like a Ninja

The best swimmers aren’t fearless. They just know how to keep their minds where their bodies are. It’s a skill. And like anything, it can be trained.

Here are a few ways to start:

1. Focus on your breath. It's always in the present. When your mind starts spiraling, come back to your breathing. Inhale. Exhale. Feel your chest move. You're here.

Try this breath practice:

• Step 1: Get grounded (10 seconds)

  Sit or stand still. Feel your feet on the floor. Relax your shoulders. Eyes open or closed.

• The Breath Cycle (Repeat x3–5 rounds)

  Inhale for 3 seconds through your nose(Belly expands, full but calm)

• Hold for 4 seconds(Focus on stillness. Picture calm energy building in your chest.)

• Exhale slowly for 5 seconds through your mouth(Let tension go. Picture fear leaving with the breath.)

• RefocusOpen your eyes. Notice where you are. What do you see? Hear? Feel? Bring your attention here. Now.

2. Use physical cues. Before a race, touch the block. Feel the texture. Notice the sound of the crowd. Let your senses anchor you in the moment.

3. Practice mindfulness daily. Even 5 minutes of focused presence — eating, walking, stretching — helps you build the muscle of awareness.

4. Let go of results. You can’t control the outcome. You can control your effort, your focus, your rhythm, your recovery. That’s where power lives.

Final Thought: Be Where Your Feet Are

I still think about that conversation with David. I tell this story to my swimmers all the time — not because I expect them to become actual ninjas, but because the mindset is everything.

When you're standing behind the block, or feeling nerves creep in, remember: Fear can only follow you into the future or drag you back into the past. But it can't touch you if you stay here. Now. One breath at a time. One stroke at a time.

Be where your feet are.

And swim like a ninja.