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Relaxation techniques

We have decided to offer you a useful skill that you will be able to use in your sports-mental preparation. We will explain what relaxation exercises are and how to perform them. The most common relaxation exercises are breathing exercises.

Breathing exercises are a simple form of “shallow relaxation” techniques, meaning they won’t bring you into an “overly relaxed” state. In sports psychology, they are an integral part of athletes’ mental training, regardless of the sport, age, or gender. Breathing exercises help us control tension, reduce stress and anxiety levels, and achieve an optimal level of arousal before a performance. What many people don’t know is that breathing exercises are also used for recovery purposes, and they can easily be combined with passive stretching methods after training.  

These exercises allow us to breathe correctly and fully, which calms us and brings our thoughts back to the NOW instead of tomorrow or yesterdayBreathing exercises are suitable for competition preparation and can be performed on the day of the competition itself, right before stepping onto the field. The duration of the breathing exercises is variable and can be adjusted to the athlete’s needs, but they typically last between 3 and 5 minutes. They can also be performed in groups or individually. Furthermore, they can be used daily, in preparation for training, or as needed in situations where we are “under stress” and require a certain level of calmness and relaxation.  

Here’s an example of such an exercise:

BREATHING EXERCISE 4-7-8
  • Find a position that is comfortable for you, where you can stay for about ten minutes without significant discomfort or stiffness that forces you to shift…
  • When you have found a comfortable position and feel ready to begin this exercise, first direct your attention to your breath…
  • Let your breath be the center of your attention and your entire focus…
  • Become fully aware of your breath and breathing… its rhythm… depth… warmth… sensations…
  • As you breathe in through your nose, become aware of your breath passing through your nose… throat… feel it on your tongue… sense how it expands your lungs and fills you with oxygen…
  • Then feel the breath leaving through your nose… notice how with each exhalation, you become more and more relaxed…
  • Keep your focus on your breathing… nothing else matters right now… all that concerns you is your breath… allow your breath to wash away all the tension from your body and bring peace and balance…
  • Allow your breath to go deeper into your body… carry it down to your abdomen… back… legs… and feet…
  • Notice how with each breath, you relax your body more and more, filling it with energy while releasing tension, stress, and stiffness…
  • Allow your breath to penetrate all parts of your body and bring peace… relaxation… and balance…
  • Now that you are fully aware of your breathing, start counting…
  • As you inhale, count from 1 to 4, then hold your breath for 7 seconds, and finally count from 1 to 8 as you exhale.
  • Repeat this for 3-5 minutes.

Luka Škrinjarić, MSc in psych.
Mentalni Trening, director

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