Elite sport psychology/anxiety/relaxation techniques

The execution of skilled movement in many sports requires very precise muscular control. Anxiety can cause excess muscular tension that inhibits fluid movement and undermines control. A shot in snooker, for example, requires extremely fine control over cue movement, and performance will suffer considerably if a player is tense.

There are a several techniques that can be used by athletes to stay relaxed. Some individuals are more suited to one type of relaxation technique than others, so trying various techniques is often necessary before identify the best one.

Relaxation techniques
Several relaxation techniques are provided below as audio recordings. As with all psychological skills, they require practice and patience to become really effective. Each technique should be tried at varying times for specific purposes.

Progressive muscular relaxation
Progressive muscular relaxation (PMR) involves progressing from one muscle group to another, alternately creating and releasing tension. PMR can make you more sensitive to where tension is present in the body. In essence, PMR trains the body to identify tension and to release it automatically.

PMR requires a lot of practice to become proficient, but the ability to induce deep muscular relaxation has a number of benefits: A PMR session requires about 20 to 30 minutes at first, but the length of sessions will reduce as proficiency increases.
 * The ability to attune to the body and recognise exactly where and when tension occurs.
 * A relatively automatic response to relieving tension, thereby introducing flow back into movement.

Activity

Experience  progressive muscular relaxation. Remember that, like all other psychological skills, this technique requires practice.
 * Download

The quiet place
The quiet place involves visualising a real or imaginary place that carries strong associations of relaxation. It transports you to a place of tranquility to induce a relaxed mind and consequently a relaxed body.

Activity

Experience  the quiet place. Remember that, like all other psychological skills, this technique requires practice.
 * Download

The five breath technique
The five breath technique involves focusing attention exclusively on the rhythm of your breathing. The five breath technique can reduce tension and clear the mind. Once mastered it can produce a relaxed state very quickly. It may be beneficial whenever tension occurs and can be effective even in highly charged situations.

Around five minutes of practice a day should allow you to relax at will in four to six weeks.

Activity

Experience  the five breath technique. Remember that, like all other psychological skills, this technique requires practice.
 * Download

Using relaxation techniques
Secrets of Asian Sport Psychology  includes many examples of how relaxation techniques are used in practice. If you would like to go further, please read the following chapters:
 * Baseball in Japan – in particular a relaxation program involving breathing techniques.
 * Aerial skiing in China – in particular a biofeedback program similar to PMR.
 * Baseball in Japan
 * Baseball in Japan


 * Aerials Skiing in China
 * Aerials Skiing in China

Optional Activity

Yoga training
Diving in China

The Chinese Olympic diving team have made extensive use of yoga in their psychological skills training. Yoga is an ancient Indian discipline that is now used extensively around the world for physical and mental training.
 * Download Diving in China.
 * Read the section on yoga.
 * What aspects of yoga do you think are similar to the relaxation techniques described.
 * Have you ever practised yoga? What was the experience like? Did it help you relax? Did it bring any other benefits?
 * Share your insights and experiences on the forum.


 * Share your yoga experience