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"If everything's overwhelming, you can pause for a moment, have a juggle and just relax the tension in your muscles and come back to things you have to worry about later," he says.
The Dunedin electrical engineer was in action at the Dunedin Botanic Garden on Saturday during World Juggling Day activities, twirling four juggling clubs as people watched.
Mr Nitis (35), a former Dunedin Fire and Circus Club president, said an estimated 150 spectators had come and gone during the four-hour event. The juggling exhibit began at noon near the band rotunda.
He said juggling was "quite meditative", appealed to people of all ages and required a delicate mix of "muscle memory" and thought.
"When you get into the zone, the world drops away. You get a sense of elation when you develop a new trick."
He had learned a lot from juggling, including about humility, and challenges ahead.