{"id":5392,"date":"2016-05-10T13:15:43","date_gmt":"2016-05-10T13:15:43","guid":{"rendered":"https:\/\/mentalnitrening.com\/relaxation-techniques\/"},"modified":"2024-10-09T20:58:36","modified_gmt":"2024-10-09T20:58:36","slug":"relaxation-techniques","status":"publish","type":"post","link":"https:\/\/mentalnitrening.com\/en\/relaxation-techniques\/","title":{"rendered":"Relaxation techniques"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5392\" class=\"elementor elementor-5392 elementor-2390\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e8151a4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e8151a4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-175bec5\" data-id=\"175bec5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e2bea83 elementor-widget elementor-widget-text-editor\" data-id=\"e2bea83\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>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.  <\/p>\n<p><strong>Breathing exercises<\/strong> are a simple form of &#8220;shallow relaxation&#8221; techniques, meaning they won&#8217;t bring you into an &#8220;overly relaxed&#8221; state. In sports psychology, they are an integral part of athletes&#8217; 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&#8217;t know is that breathing exercises are also used for recovery purposes, and they can easily be combined with passive stretching methods after training.   &nbsp;<\/p>\n<p>These exercises allow us to breathe correctly and fully, which calms us and brings our thoughts back to the <strong>NOW&nbsp;<\/strong>instead of tomorrow<strong>&nbsp;<\/strong>or yesterday<strong>.&nbsp;<\/strong>Breathing 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&#8217;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 &#8220;under stress&#8221; and require a certain level of calmness and relaxation.   &nbsp;<\/p>\n<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-style: var( --e-global-typography-text-font-style ); font-weight: var( --e-global-typography-text-font-weight ); text-transform: var( --e-global-typography-text-text-transform ); background-color: var( --e-global-color-92fc910 );\">Here&#8217;s an example of such an exercise:<\/span><br><\/p>\n<h5>BREATHING EXERCISE 4-7-8<\/h5>\n<ul>\n<li>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&#8230;<\/li>\n<li>When you have found a comfortable position and feel ready to begin this exercise, first direct your attention to your breath&#8230;<\/li>\n<li>Let your breath be the center of your attention and your entire focus&#8230;<\/li>\n<li>Become fully aware of your breath and breathing\u2026 its rhythm\u2026 depth\u2026 warmth\u2026 sensations&#8230;<\/li>\n<li>As you breathe in through your nose, become aware of your breath passing through your nose\u2026 throat\u2026 feel it on your tongue\u2026 sense how it expands your lungs and fills you with oxygen\u2026<\/li>\n<li>Then feel the breath leaving through your nose\u2026 notice how with each exhalation, you become more and more relaxed&#8230;<\/li>\n<li>Keep your focus on your breathing\u2026 nothing else matters right now\u2026 all that concerns you is your breath\u2026 allow your breath to wash away all the tension from your body and bring peace and balance&#8230;<\/li>\n<li>Allow your breath to go deeper into your body\u2026 carry it down to your abdomen\u2026 back\u2026 legs\u2026 and feet\u2026<\/li>\n<li>Notice how with each breath, you relax your body more and more, filling it with energy while releasing tension, stress, and stiffness&#8230;<\/li>\n<li>Allow your breath to penetrate all parts of your body and bring peace\u2026 relaxation\u2026 and balance&#8230; <\/li>\n<\/ul>\n<ul>\n<li>Now that you are fully aware of your breathing, start counting&#8230;<\/li>\n<li>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.<\/li>\n<li>Repeat this for 3-5 minutes.<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-2209\" src=\"https:\/\/mentalnitrening.com\/wp-content\/uploads\/2022\/03\/mentalni-trening-luka-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/mentalnitrening.com\/wp-content\/uploads\/2022\/03\/mentalni-trening-luka-225x300.jpg 225w, https:\/\/mentalnitrening.com\/wp-content\/uploads\/2022\/03\/mentalni-trening-luka-768x1024.jpg 768w, https:\/\/mentalnitrening.com\/wp-content\/uploads\/2022\/03\/mentalni-trening-luka.jpg 960w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p>Luka \u0160krinjari\u0107, MSc in psych.<br>Mentalni Trening, director<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Dear athletes, we have decided to offer you a useful skill that you will be able to use in your sports mental preparation.<\/p>\n","protected":false},"author":2,"featured_media":4820,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49,45,46,47,43],"tags":[],"class_list":["post-5392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-emotion-control","category-focus","category-for-coaches","category-for-parents","category-mental-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Relaxation techniques - The simple form of the &quot;shallow relaxation&quot; technique.<\/title>\n<meta name=\"description\" content=\"Relaxation tecniques. 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