Relaxation is of great importance to any athlete striving for peak performance. Relaxation skills can help athletes reduce mental (self-doubts, worry, etc.) and physical anxiety (nausea, shaking, etc.), while increasing concentration and performance. Relaxation techniques can be used prior to competition or, if practiced enough, during competition. There are many techniques for keeping cool prior to and during competition. Breath controlled relaxation, mantra meditation, and blank meditation tools are used for controlling nervousness/anxiety.

Breath controlled relaxation is a technique that requires practice to learn properly. It can help with both mental and physical anxiety. Begin by practicing once a day for 15-20 minutes at a time. Assume a lying or sitting position in a quiet place that is free from distractions. Practice involves four steps and approximately 17-20 minutes to complete the entire technique. The four steps include:

1. Close your eyes and focus on your breathing. For the next 2-3 minutes, remain focused on the rise and fall of your chest. Notice that your breathing is calm and steady.
2. Next, focus your attention on the sound of your breathing. As you relax more your breathing will get louder. Keep it calm and steady for 2-3 minutes. Be sure to stay relaxed as you listen to your breathing.
3. Now allow your chest muscles to relax every time you exhale. Also, allow your chest muscles to fall deeper and deeper within you on each exhalation. Remember to keep your breathing calm and steady. Continue to relax in this manner for 3-4 minutes.
4. With your chest muscles completely relaxed and resting deep within you, listen to your breathing. Now continue to relax for approximately 10 minutes. Then count down from 5-1 and open your eyes on 1.

Breath controlled relaxation obviously takes some time to learn, but with practice, one deep breath during competition will trigger the relaxed feeling. It is a great way to relax and refocus during downtime in sport. A good example would be during a free-throw attempt in basketball. Just one deep breath, at the line, can relax tension in the arms and shoulders and contribute to a feeling of control before the shot.

Mantra meditation is a method that can help athletes who have high levels of mental anxiety. The first step involves getting into a comfortable position, such as lying down or sitting (Hardy, 1996). Next, close your eyes; take 20 minutes and breathe normally while internally repeating a "mantra.". A mantra is any calming word or sound that has no meaning such as "mmmm."

Mantra meditation should be practiced daily for a total feeling of calmness and control. It can be useful for pre-game jitters or anxiety during competition. The ultimate goal is to repeat a "mantra" and reach a calming state within seconds. It can be used immediately prior to competition, or even during competition to regain composure and focus.

Blank meditation is another example of a meditation procedure to help ease pre-game jitters and increase concentration. Once again, assume a comfortable position such as sitting in a chair or lying in a bed.

Then, close your eyes and try to clear all thoughts from your head. The goal is to clear your mind of all thoughts and "blank-out" one's mind. A "blank" is considered to be when you think of nothing at all and see nothing but darkness. At the beginning level most will reach the "blank" level for a second or two, but will break it immediately by thinking "wow" or "I've got it." Reaching the "blank" is more difficult at the beginning stages but, with practice, it can be held for several minutes.

So, practice daily and then use it prior to competition. With practice, the "blank" stage can be reached in a matter of seconds and can calm an athlete down between the time of the coach's pep talk and the start of the first or second half of competition.

The key to any relaxation technique is practice. Each technique discussed will take several weeks of practice before an athlete will be able to achieve a beneficial level of control prior to and during competition. However, the benefits realized from being able to relax justify the time spent.

References:

Garfield, C.A., & Bennett, H.Z. (1984). Peak performance. Los Angeles: Jeremy P. Tarcher, Inc.

Hardy, L., Jones, G., & Gould, D. (1996). Understanding psychological preparation for sport: Theory and practice of elite performers. England: John Wiley & Sons Ltd.

Wallace, R. K., & Benson, H. (1972). The physiology of meditation. Scientific American, 226, 85-90.

Michael Bohnstengel is currently an undergraduate student majoring in Sport Psychology and Psychology with a minor in Coaching at the University of Northern Iowa. He is also a member of the Sport Psychology Research Team.

12/21/99