relaxation/energization: calming down and firing up

Vandal Sport Psychology ServicesUniversity of Idaho

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.

Decrease of unwanted muscular tension,

Reduction of excessive activation of the sympathetic nervous system, and

Calming of the mind by keeping it productively occupied

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

Relaxes tense musclesLowers arousalCalms the mind

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)

Focused on relaxing the mind in order to calm the body◦ Imagery Relaxation◦ Meditation

The most effective techniques will simultaneously reduce unwanted tension and lower excessive arousal.

More effective if they combine physical and mental strategies

Total Relaxation use any technique you want take as long as you need to reach an “8”

or aboveConditioning pair relaxation “cue word” with deep

levels of relaxation (i.e., “8” or above)Rapid Relaxation use cue words and deep diaphragmic

breathing to trigger relaxation in 3-5 seconds

Alleviates chronic stress Promotes recovery from workout and

injuries Improves sleep Develops rapid relaxation skills

Reduces muscular tension Controls arousal Breaks the stress spiral Promotes and unconscious trusting

attitude Conserves energy Increases enjoyment

Diaphragmic breathing Imagery relaxation Progressive muscle relaxation (PMR) Self-directed relaxation (SDR) Biofeedback Music

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.

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.

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

Total Energization use any technique you want take as long as you need to reach an

“8” or aboveConditioning 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

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.

“psych up” breathing imagery energization, energy machine energization, healing white light energization, and

music

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.