Relaxation Techniques


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Relaxation Techniques

  1. 1. Relaxation Techniques
  2. 2. What is relaxation? Relaxation is a technique often used by sports performers to calm themselves-thereby decreasing anxiety and controlling arousal. It can increase the sense of control, reduce anxiety, and help the performer to feel calm and comfortable. Involves a decrease in: - breathing rate - heart rate - muscle activity - oxygen consumption [Oxford PDHPE Application and Inquiry, HSC Course Text Book]
  3. 3. Why is it important to use relaxation techniques? <ul><li>Prevent excessive arousal </li></ul><ul><li>Decrease the physical and mental symptoms of nervousness </li></ul><ul><li>Alternative to motivational methods to not over arouse the athlete. </li></ul>
  4. 4. Why is relaxation important for improving performance? <ul><li>To control arousal </li></ul><ul><li>Allow athletes to reproduce in competition what has been learnt during training. </li></ul><ul><li>Increase the athletes concentration </li></ul><ul><li>Mentally prepares the athlete </li></ul><ul><li>Allows the athlete to remain calm in stressful situations </li></ul>
  5. 5. Factors to obtain a relaxation response <ul><li>Quiet Environment </li></ul><ul><li>Positive attitude </li></ul><ul><li>Decreased muscle tension </li></ul><ul><li>A relaxation device or method </li></ul>
  6. 6. Types of relaxation techniques
  7. 7. Progressive Muscle Relaxation <ul><li>The most common form of relaxation </li></ul><ul><li>Involves the athlete tensing and relaxing muscle groups from top to bottom. </li></ul><ul><li>Objective is to reduce muscular tension </li></ul><ul><li>Reduces heart and breathing rate </li></ul><ul><li>Should not be used before competition </li></ul>
  8. 8. Autogenic Training <ul><li>Relies upon feelings of heaviness and warmth in muscles. </li></ul><ul><li>3 parts: </li></ul><ul><li> - Creation of the feelings of heaviness and warmth </li></ul><ul><li> - Use of imagery of relaxing scenes </li></ul><ul><li> - Use of specific themes </li></ul>
  9. 9. Meditation <ul><li>Involves deep breathing and concentration </li></ul><ul><li>Allows tension to leave the body with exhalation. </li></ul><ul><li>Forms: </li></ul><ul><li>- sitting quietly for 20 minutes </li></ul><ul><li>- focusing on a word or symbol whilst controlling breathing. </li></ul>
  10. 10. Biofeedback <ul><li>Uses instruments which measure changes in bodily functions. </li></ul><ul><li>Instruments can measure changes in: </li></ul><ul><li>- Skin temperature </li></ul><ul><li>- Sweating </li></ul><ul><li>- Heart rate </li></ul><ul><li>- Breathing </li></ul><ul><li>- Muscle activity </li></ul><ul><li>- Brain waves </li></ul>
  11. 11. Exercise <ul><li>Can improve mood state </li></ul><ul><li>Reduce muscle tension </li></ul><ul><li>Light, aerobic exercise </li></ul><ul><li>Examples: </li></ul><ul><li>- Going for a light jog </li></ul><ul><li>- Doing exercises such as Tai Chi </li></ul>
  12. 12. Deep Breathing <ul><ul><li>Concentrate on breathing rate. </li></ul></ul><ul><ul><li>Deep breaths </li></ul></ul>
  13. 13. Music <ul><li>Involves listening to music which motivates them or acts to relax them </li></ul>
  14. 14. Sayings/mantras <ul><li>Key positive statements the participant repeats out loud or to themselves. </li></ul><ul><li>Helps the athlete to remain calm before competition </li></ul>
  15. 15. Visualisation <ul><li>Mental imagery </li></ul><ul><li>Requires participant to create a picture in their mind </li></ul><ul><li>Example: </li></ul><ul><li>Can see themselves winning the event they are about to participate in. </li></ul>
  16. 16. Hypnosis <ul><li>Requires the participant to focus on a thought, object or voice </li></ul>
  17. 17. Massage <ul><li>Relieves muscle tension </li></ul><ul><li>Improves flexibility </li></ul>
  18. 18. Hydrotherapy <ul><li>Flotation tanks </li></ul><ul><li>Hot baths </li></ul><ul><li>Swimming leisurely in a heated pool </li></ul>
  19. 19. Hobbies <ul><li>Any activity that you find relaxing and slows the body and mind </li></ul><ul><li>Examples: </li></ul><ul><ul><li>1. Reading </li></ul></ul><ul><ul><li>2. Playing a musical instrument </li></ul></ul>
  20. 20. Humour <ul><li>Laughing is the best way to relieve tension. </li></ul><ul><li>Distract away from the pressure to perform well. </li></ul><ul><li>Reduce stress </li></ul>
  21. 21. Relationship <ul><li>Being moody before an event caused from stress can lead to a decrease in performance. </li></ul><ul><li>Surrounding yourself with people you like to be around can improve your performance. </li></ul>
  22. 22. Individuality <ul><li>Some athletes prefer to be alone prior to performance to avoid having any undue stress </li></ul><ul><li>Some athletes prefer to socialise to take their mind off the upcoming event </li></ul>
  23. 23. Yoga <ul><li>Variety of Indian forms of exercise </li></ul><ul><li>Helps promote: </li></ul><ul><li>- Balance </li></ul><ul><li>- Coordination </li></ul><ul><li>- Flexibility </li></ul><ul><li> - Meditation </li></ul>http://www. youtube .com/watch?v= dXtlGT -_0Vk