The Importance of Being Relaxed
by Karlene Sugarman, M.A.
Sport Psychology Consultant
Being in a relaxed state is important to achieving optimal performance in
any endeavor, not just sports. It’s important when you're taking a test,
giving a presentation, having a job interview, dealing with your children,
etc. You name it, being relaxed will increase your productivity in it. It
is a vital stepping stone to peak performance. If you're not relaxed,
everything you do will be a struggle. Relaxation provides a mind-body
integration necessary for peak performance.
You can use relaxation skills to get your mind clear and your body
relaxed, to regain focus and to cool down to help you return to a
balanced physical state. Relaxation and breathing skills help improve your
circulation (blood flow), which can help reduce the risk of injury and
allows your body to get back to its normal state in a speedier fashion.
More Benefits:
1. Improves concentration ability - It will help you in your ability to
tune out distractions and gives you better sensory awareness.
2. Improves
body awareness - You need to know when you are under or over aroused.
3. Speeds up healing time following an injury - The body needs to recover
fully if it’s going to perform at an optimal level in the near future.
4. Learning is enhanced - Research shows that after a certain period of
time the learning process peaks and any additional instruction may confuse
and/or undo progress made. And, it is much easier to introduce new
thoughts and ideas when your mind is clear and you are relaxed. Skills are
best learned when you are in a relaxed state and there is an absence of
tension.
5. Shuts down rational mind - This allows you to perform more
instinctually and intuitively without having to deal with all the chatter
that may take place in your head when you are stressed.
6. Helps you sleep
better
7. Increases flexibility and strengthens abdominal muscles
8. Energizes you by giving oxygen to your muscles
9. Helps get your rhythm
back
10. Puts your focus back on the present task at hand and gives you a
sense of control
11. Helps control anxiety and arousal level
Circle breathing is a great on-the-spot tool for athletes. The
breathing will help you be better prepared and allow you to keep your
poise in tough situations. You are better able to read your environment if
you are calm and relaxed. Mental poise and emotional control are key to
you performing well and being successful.
The center of your body is right behind your belly button, and this is
where you want to start your breath from. Starting from there (the center
of your body), draw air in slowly through your nose, all the way up to
your chest for a count of 4, hold it for a count of 2, then slowly exhale
through your mouth for a count of 4. Let go of all tension and old energy,
and completely clear your mind. Focus only on your breathing. That is one
deep breath. Approximately 5-10 of these in a row will help get you into a
more relaxed state. Now, stop here and try to do a few deep breaths on
your own before moving on. Go at your body’s pace, it will tell you when
to take another breath.
Keep in mind, rigid, tight-jawed determination is not the key, a sense of
relaxation and letting go is. During the track events at the Summer
Olympics the commentators made note of how some of the runners looked so
tense (their shoulders were being held higher and their facial muscles
were tight). And, needless to say, these were not the athletes that went
on to win. The athlete that is mentally and physically relaxed and has
quiet intensity is the one that is going to come out on top.
(Adapted from Karlene's new book,
Winning the Mental Way: A practical
guide to team building and mental training.) Order here
Copyright 1999 by Karlene Sugarman, M.A.
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