RELAXATION ENERGIZATION CALMING DOWN AND FIRING UP Vandal Sport

RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UP Vandal Sport Psychology Services University of Idaho

WHAT IS RELAXATION? Relaxation is the ability to decrease unwanted muscular tension, reduce excessive activation of the autonomic nervous system (ANS), and calm the mind by eliminating unwanted thoughts.

EFFECTS OF RELAXATION? Decrease of unwanted muscular tension, Reduction of excessive activation of the sympathetic nervous system, and Calming of the mind by keeping it productively occupied

SYMPATHETIC NERVOUS SYSTEM When activated produces the Fight-or-flight response Symptoms ◦ Heart rate and blood pressure increase ◦ Pupils dilate to take in as much light as possible ◦ Veins constrict to send more blood to your muscles ◦ Muscles tense up ◦ Nonessential symptoms stop functioning ◦ Trouble focusing on small tasks

RELAXATION RESPONSE Relaxes tense muscles Lowers arousal Calms the mind

MUSCLE-TO-MIND TECHNIQUES Focused one relaxing the body (reducing muscular tension and lowering activation), which in turn calms the mind ◦ Diaphragmatic breathing ◦ Progressive muscle relaxation (PMR) (tension/relaxation and breathing with imagery)

MIND-TO-MUSCLE TECHNIQUES Focused on relaxing the mind in order to calm the body ◦ Imagery Relaxation ◦ Meditation

TECHNIQUES The most effective techniques will simultaneously reduce unwanted tension and lower excessive arousal. More effective if they combine physical and mental strategies

BASIC RELAXATION MODEL Total Relaxation § § use any technique you want take as long as you need to reach an “ 8” or above § pair relaxation “cue word” with deep levels of relaxation (i. e. , “ 8” or above) Conditioning Rapid Relaxation § use cue words and deep diaphragmic breathing to trigger relaxation in 3 -5 seconds

BENEFITS OF TOTAL RELAXATION Alleviates chronic stress Promotes recovery from workout and injuries Improves sleep Develops rapid relaxation skills

BENEFITS OF RAPID RELAXATION Reduces muscular tension Controls arousal Breaks the stress spiral Promotes and unconscious trusting attitude Conserves energy Increases enjoyment

COMMON TOTAL RELAXATION STRATEGIES Diaphragmic breathing Imagery relaxation Progressive muscle relaxation (PMR) Self-directed relaxation (SDR) Biofeedback Music

CHOOSING A RELAXATION STRATEGY EFFECTIVE– Personal effectiveness is key. No single strategy is equally effective for all athletes. FAST – Lower tension levels quickly in 3 -5 seconds or less, and PERSONALIZED – individualize strategies to maximize enjoyment and meet your specific needs.

WHAT IS ENERGIZATION? Energization is the ability to arouse the body by increasing muscular strength and power, stimulate the activation of the autonomic nervous system (ANS), and invigorate the mind with energizing thoughts.

ENERGIZATION RESPONSE the process of speeding up heart rate and respiration, increasing sweating, stimulating greater blood flow to the muscles, and enhancing automated brain activity.

BASIC ENERGIZATION MODEL Total Energization § use any technique you want § take as long as you need to reach an “ 8” or above Conditioning § pair energization “cue word” with elevated energization levels (i. e. , “ 8” or above) Rapid Energization § use cue words and quick, psych-up breathing to trigger energization in 3 -5 seconds

BENEFITS OF ENERGIZATION provide a performance advantage, control arousal, enhance concentration, and elevate confidence, particularly for performing well when tired, when encountering adversity, or dealing with low energy levels. develop rapid relaxation skills.

COMMON ENERGIZATION STRATEGIES “psych up” breathing imagery energization, energy machine energization, healing white light energization, and music

CHOOSING AN ENERGIZATION STRATEGY effective – energize as much as need to ensure you perform your best. fast – raise energy levels quickly in 3 -5 seconds or less, and personalized – individualize strategies to maximize enjoyment and meet your specific needs.