Relaxation Techniques

NAME :- SAMYAK NALE

ROLL NO:- 19
SUBJECT:- SPORTS PSYCHOLOGY
TOPIC :-DIFFERENT RELAXATION TECHNIQUES
 Introduction

Athletes are required to cope with many different

stressors while participating in sport:
 Aspects of competition – e.g., thinking about mistakes
 Interpersonal relationships – e.g., expectations from coaches,
teammates, or the media
 Financial concerns – e.g., sponsorship
 Environmental conditions – e.g., weather
 Traumatic experiences – e.g., enduring an injury
Coping skills, including relaxation techniques, are
vital in helping athletes deal with stressors
 Relaxation

Definition of Relaxation – a temporary deliberate

withdrawal from everyday activity that aims to
moderate the functions of the sympathetic nervous
system, which is usually activated under stress (Hill,
2001)
When relaxed, individuals exhibit normal blood
pressure and decreases in oxygen consumption,
respiratory rate, heart rate, and muscle tension
Former NFL Player, Mark Parson, discusses
sport relaxation techniques. Please view:
https://www.youtube.com/watch?v=G7pK5hJff
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 Purpose of Relaxation Techniques

The goal of using relaxation techniques is to learn

how to voluntarily decrease amount of
tension in muscles, calm their mind, and
decrease autonomic responses
Various relaxation techniques have been identified as
useful for injured athletes (e.g., progressive muscle
relaxation, meditation, yoga, breath control
techniques, autogenic training) for 2 reasons:
1. To alleviate, control, and assist athletes in coping with pain
2. To reduce symptoms of stress and anxiety
 Purpose of Relaxation Techniques

Relaxation techniques can also:

 Help to focus athlete’s attention
 Enhance confidence
 Aid in healing
 Provide athlete a sense of control over rehabilitation
Other psychological techniques useful during rehab
(such as imagery, goal-setting, and self-talk) rely on
relaxation techniques to enhance effectiveness
For example, relaxation training can be used to
produce relaxed state that enhances the ability to
generate mental images used for healing imagery
 Useful Relaxation Techniques During Sport Injury
Rehabilitation

In sport, the term “relaxation” or “relaxation

techniques” describes a range of method through
which an athletes can facilitate physical &
psychological well-being

Methods of relaxation used in sport are typically

divided into 2 categories:
1. Physical (somatic) relaxation
2. Mental (cognitive) relaxation
 Physical Relaxation Techniques

Primary goal of physical relaxation techniques is

to release physical tension in the body

Most commonly used physical relaxation

techniques in sport are:
 Progressive muscle relaxation (PMR)
 Applied relaxation technique

 Breath control techniques

Progressive Muscle Relaxation (PMR)

PMR is most commonly used and taught relaxation

technique in sport
Based on work of Jacobson (1938)
The goal is to teach what it feels like to relax by
contrasting the feeling of tension in specific muscle
groups with the feeling of relaxation in those same
muscle groups
Consists of learning to sequentially tense and then
relax groups of muscles, while at same time paying
attention to both feelings of tension and relaxation
 Progressive Muscle Relaxation
(PMR) (cont.)

Athlete is encouraged to observe early signs of stress and

anxiety
To scan muscles frequently for any tension in a situation
(e.g., in a training or rehab session) (Hill, 2001)
 Scanning involves having athlete note signs of muscle tension
during the day, at least 2X daily
 Implement relaxation response by using deep breathing
 When tension is experienced, athlete is instructed to tense these
muscles, hold tension for a count of 7, then release the tension,
noticing difference in sensation between tension and relaxation
In relaxing musculature, a calming effect occurs on the
individual via the neuromuscular network
 Progressive Muscle Relaxation
(PMR) (cont.)

Please refer to Arvinen-Barrow text for more details

on programs of implementing PMR (pages 88-89)

Below are sample PMR exercises. You are required

to participate in at least 1 for this week’s discussion:
 https://www.youtube.com/watch?v=cMbPxvMm6Ug
 https://www.youtube.com/watch?v=DalxIqYuKYk
 Breath Control Techniques

Correct breathing is fundamental to achieving a

relaxed state
Stimulation of sympathetic nervous system
(when anxious) leads to breaths that are short,
shallow, and irregular
Stimulation of the parasympathetic nervous
system (calm and confident) is associated with
smooth, deep, and rhythmic breaths
Slow breathing has stress-relieving properties and is
one of easiest yet most effective ways to control
stress, anxiety, and muscle tension
 Breath Control Techniques

Breath control techniques begin with exploring

thoracic & abdominal movements when breathing
leading up to a variety of different methods of
breathing

Examples of Breath Control Techniques:

 Centering
 Diaphragmatic breathing
 Ratio breathing
 Breath Control Techniques

Centering - deals with focusing one’s attention on

the task at hand
Most common way to center is to change the focus of
attention from the athlete’s head to their center of
gravity, thus giving a feeling of stability & balance
This feeling of stability, balance & control is the
prompt to relax
Over time, centering provides a method of relaxing
quickly…
 All that is needed is a deep breath for athlete to remove feelings
of anxiety, and attention can be focused on what needs to be done
rather than focusing on the possible negative consequences
 Breath Control Techniques

Diaphragmatic Breathing- emphasizes the downward

expansion of the chest cavity that causes the abdomen to swell
Aim of diaphragmatic breathing is for the athlete to try to feel
their ribs expanding and moving as air is inhaled and then the
ribs recoiling as they exhale
First step is to guide the athlete to become aware of their
regular breathing patterns (this can be achieved by completing
the diaphragmatic breathing exercise steps shown on page 91
of the Arvinen-Barrow text)
If athlete’s chest rises more than their abdomen, they should
be shown how they can breathe differently and should have
the benefits of this change explained
 Breath Control Techniques

Diaphragmatic Breathing (cont):

Athlete should be aware of how the lungs and
diaphragm work
 E.g., the diaphragm forms the roof of the abdomen and, at rest,
is domed in shape.
 When diaphragm is contracted, it flattens, making more room
in the chest for air to be inhaled
 When diaphragm is relaxed, it returns back to its dome shape,
helping to force the air out
 Breath Control Techniques

Diaphragmatic Breathing (cont):

Injured athletes might find diaphragmatic breathing
helpful just prior to rehab exercises to relax them in
preparation for the exercise and to focus attention on
the task at hand
Also, during rehab activities, diaphragmatic
breathing can improve intensity and effort of the
work
Video example of Diaphragmatic Breathing:
 https://www.youtube.com/watch?v=tcm1CFf8Aps
 Breath Control Techniques

Ratio Breathing – a deep-breathing technique with a

focus on the number of inhalations compared to exhalations
 E.g., 4 inhalations to 7 exhalations
Individual counts the ratio of breaths which is particularly
useful for distracting from negative automatic thoughts
It is also helpful for the athlete to understand how levels of
arousal are controlled by the autonomic nervous system,
which is not under conscious control
When arousal levels are heightened, an individual needs to
activate their parasympathetic nervous system, which is
associated with a relaxed state
 This can be achieved by taking slow, controlled longer “out” breaths
 Breath Control Techniques

Video example of ratio breathing presented by Dr. Andrew

Weil (Note: his counting during the breaths is somewhat
quick). These breathing techniques really help with stress,
relaxation, rehabilitation, and overall health. The exercises are
not time consuming (e.g., as little as 2 minutes, 2X daily) and
if used regularly, you will notice a significant difference. The
4-7-8 breathing technique can also be very effective for
those with sleep difficulties.
 https://www.youtube.com/watch?v=YRPh_GaiL8s

Okay, this next video clip is kind of silly  But it does a good
job of explaining the process of ratio and diaphragmatic
breathing:
 https://www.youtube.com/watch?v=Uxbdx-SeOOo
 Mental Relaxation Techniques

Mental relaxation techniques focus on

specifically on the mind rather than the body
 The belief is that a relaxed mind will in turn relax the body

Most commonly used mental relaxation

techniques in sport are:
 Mindfulness

 Autogenic training

 Transcendental meditation
 Mindfulness

Mindfulness – “a mental state resulting from voluntarily

focusing one’s attention on one’s present experience in its
sensorial, mental, cognitive, and emotional aspects, in a non-
judgmental way” (Cottraux, 2007)
Mindfulness has its roots in Eastern meditational practice
Mindfulness uses breathing methods, guided imagery, and
other practices to relax the body and mind to help reduce
stress
Encourages individuals to engage in non-judging
awareness of their internal experience occurring at
each moment, such as bodily sensations, cognitions, and
emotions, and to environmental stimuli, such as sights
and sounds
 Mindfulness

Recent studies in sport psychology have established a

relationship between mindfulness and peak
performance
 Ability to remain focused on the present has been found
especially important for performance outcomes
In injury rehabilitation, mindfulness can help injured
athletes achieve a relaxed state of mind and body and
to become more aware of their injury situation
Mindful attention may also be useful to draw athlete’s
focus to rehab exercises to ensure correct execution of
movements and to gain maximum benefits from
physical interventions
 Mindfulness (cont.)

As coach of the Chicago Bulls and Los Angeles Lakers,

Phil Jackson won a record 10 NBA championships.
Mindfulness was an essential components of his
coaching. In the following video, Phil Jackson
discusses how he taught his teams mindfulness:
https://www.youtube.com/watch?v=aqz7R-Qal
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 Review of Literature on Relaxation Techniques in Sport Injury
Rehabilitation

Relaxation techniques found to be beneficial during

injury rehabilitation can be grouped into 3 main
areas:
1. Dealing with pain
2. Alleviating stress and anxiety
3. Increasing injured athlete’s focus, self-confidence, and
personal control during rehabilitation
 Review of Literature on Relaxation Techniques

Use of Relaxation for Dealing with Pain

 Studies have indicated an individual’s overall pain tolerance can
be improved and perceptions of pain reduced by using
relaxation training
 May reduce the need for pain medication

Relaxation is hypothesized to affect pain by:

1. Reducing demand for oxygen in the tissue and lowering levels
of chemicals (e.g., lactic acid) that can trigger pain
2. Releasing tension in skeletal muscle that can exacerbate pain
3. Releasing endorphins which interact with opiate receptors in
the brain to reduce perceptions of pain
 Review of Literature on Relaxation Techniques

Use of Relaxation to Alleviate Stress and

Anxiety
 An athlete might experience anxieties related to their injury
rehabilitation and return to training and competition
 Relaxation training, such as PMR, is useful because is increases
athletes’ awareness of their muscle physiology
 Relaxation training can help athlete gain greater sensitivity to
their body and enable them to be more in control
 Review of Literature on Relaxation Techniques

Use of Relaxation to Alleviate Stress and

Anxiety (cont):
 The use of breathing techniques and PMR are reported to be
the most beneficial techniques for coping with stress and
anxiety associated with injury
 Deep breathing is one of simplest and most effective methods to
reduce anxiety during rehab by relaxing muscles and subsequently
relieving muscle tension
 Relaxation paired with imagery exercises can also be used to enable
injured athletes to see themselves performing without anxieties
 Review of Literature on Relaxation Techniques

Use of Relaxation to Enhance Healing, Increase

Focus, Self-Confidence, and Personal Control
 Relaxation techniques can be useful in promoting blood flow to
injured limbs, thus promoting healing and reducing likelihood of
re-injury
 Relaxation techniques have a direct impact on injury recovery in
that they enhance the athlete’s ability to focus, their feelings of
self-confidence, and their personal control
 By controlling pain, discomfort, and anxiety, relaxation
techniques provide the athlete with a sense of achievement, which
can then enhance confidence
 When returning to sport following recovery, the athlete can also
use relaxation techniques in training and competition, and
prevent future injury or re-injury
 Practical Advice for Professionals when Implementing Relaxation
Techniques

Prerequisites necessary to facilitate effective

relaxation:
 Educating the Athlete –
 Purpose, benefits, and reasons for use of relaxation
 Providing Suitable Environment for Relaxation –
 Ensuring a quiet, comfortable atmosphere conducive to
relaxation
 Ensuring Appropriate Structure to Relaxation Program
 Relaxation is most effective when integrated into the structure of
daily sessions
 E.g., using ratio breathing during times when pain is high
 Practical Advice for Professionals when Implementing Relaxation
Techniques

Prerequisites necessary to facilitate effective

relaxation (cont):
 Measuring Relaxation Effectiveness
 Using physiological (heart rate, respiration rate, blood pressure)
and psychological self-rating scales to assess reduction of pain and
anxiety when using relaxation techniques
 Using Appropriate Relaxation Techniques during
Different Phases of Rehabilitation
 Ensuring appropriate relaxation techniques are used during
specific phases of rehabilitation