RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UP

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RELAXATION/ENERGIZATION CALMING DOWN AND FIRING
UP

• Damon Burton Bernie Holliday
• Vandal Sport Psychology Services
• University of Idaho

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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.

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RELAXATION RESPONSE

• the process of learning how to relax your muscles
  and reduce autonomic activation symptoms when
  needed.

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BASIC RELAXATION MODEL

• Total Relaxation
• use any technique you want
• take as long as you need to reach an 8 or above
• Conditioning
• 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

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BENEFITS OF RAPID RELAXATION

• help athletes perform better,
• promote better arousal control,
• deal with pressure and let go of mistakes,
• prompt a more unconscious, trusting attitude,
• focus on the present and feel more in control,
• conserve energy, and
• increase enjoyment by reducing tension and stress.

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BENEFITS OF TOTAL RELAXATION

• alleviate chronic stress and enjoy life more
  fully,
• promote recovery from workouts and injuries,
• enhance the quality of sleep, particularly before
  competition or on the road, and
• develop rapid relaxation skills.

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COMMON RELAXATION STRATEGIES

• diaphragmic breathing
• imagery relaxation,
• progressive muscle relaxation,
• self-directed relaxation,
• biofeedback,
• hypnosis, and
• music.

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CHOOSING A RELAXATION STRATEGY

• effective relax as much as need to ensure you
  perform your best.
• fast lower tension levels quickly in 3-5
  seconds or less, and
• personalized individualize strategies to
  maximize enjoyment and meet your specific needs.

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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.

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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.

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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

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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.

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COMMON ENERGIZATION STRATEGIES

• psych up breathing
• imagery energization,
• energy machine energization,
• healing white light energization, and
• music

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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.