Relaxation Techniques

This page contains a program to help you relax. Each session should begin with "Getting Loose" and then followed with "Breathing Easy". It is best to use the relaxation program prior to commencing the warm up and then to use the warm up to achieve optimal level of arousal.

Getting Loose

Begin each session as follows:

Loosen your clothing and remove your shoes.
Lie down with a pillow un= der your head (on a bed or on the floor).
Lie flat on your back, fe= et about 12 to 18 inches apart arms at your si= des.
Go as limp as you can from head to foot.
Let your shoulder blades = go slightly flat.
Waggle your feet
Settle in with your legs.=
Shake your arms gently, rolling the backs of your hands against the floor
Roll your head back and f= orth.

Now begin the "Getting Loose" exercise for each part of your b= ody, as follows:

Legs

Flex the muscles of your left leg by raising it 6 to 10 inches above the floor Point your toes slightly back toward your head. Hold this position of tension fo= r as long as you can, about 10 seconds or so, until you begin to feel the muscles start to tremble. Then, say to yourself: 'Leg, let go. ' At this point, stop flexing it and let the leg= drop. Let the leg rest for another 10 seconds or so, saying to yourself: 'I= feel the tension flowing out of my leg ... My leg feels relaxed, warm, hea= vy ... completely relaxed
Repeat the flex-let go-rest procedure for that leg.
Run through the en= tire procedure again for your right leg.

Buttocks and thighs

Tighten your butto= ck and thigh muscles, as tightly as you can. Hold them as long as you ca= n - longer than 10 seconds - until you have to let go. Then release them, saying 'Let go', to yourself. Pause for 10 seconds or so and focus yo= ur attention on the relaxed feeling in those muscles, on the tension flo= wing out.
Repeat the exercis= e.

Stomach

Do the same proced= ure twice for your abdominal muscles

Back and Neck

Arch your spine, tightening all along it from your tailbone to your neck, and finish by telling it: 'Let go'.
Repeat the exercis= e

Arms and Shoulders

Imagine there is a= bar suspended above you that you want to use to pull yourself up. Raise y= our hands, palms upward, above your chest. Grab the imaginary bar and cle= nch your fists around it as hard as you can. Flex the muscles in your arms and shoulders. Hunch your shoulders up as tightly as you can. Hold as long as possible. then say 'Let go. ' Rest for 10 seconds or so, soaking up the warm, relaxed feelings, letting the tension flow out.
Repeat the exercis= e

I tighten your jaw muscles, clamping down on you back teeth. Say 'Let go' and relax.
Repeat the exercis= e.

Face

Tighten your facial muscles into a strong grimace . Say: 'Let = go. ' Rest and focus on the relaxing feeling.
Repeat the exercis= e.

Eyes

Focus on a point on the ceiling. When, not moving your head, slowly roll your eyes to the right as far as they will go, then to the centre, then to the left, t= hen back to the centre. Repeat . Rub the palms= of your hands together until you. feel heat C= lose your eyes and cover them with your hands. Let the heat warm them. Res= t, and tell your eyes: Let go,' and feel the tension flow out as you feel the warmth.

Entire body

Clench your feet a= nd fists. Pull your shoulders up. Tighten your jaw and face. Now simultaneously flex your entire body, arching yourself as much as you= can from your heels to the back of your head. Hold it for as long as you = can. until you feel your body tremble. Then say= : 'Let go' - and just let yourself go ... all the way, as much as you can. <= /li>
Lie there and feel= the tension drain away.

Get totally relaxed

Close your eyes. L= et your attention wander slowly over each part of your body, from legs to face, as you did in the exercise. If any area seems to have some resi= dual tension, tense it: Let you. Feel the tension draining out of you, but don't worry if there is still a little left. Keeping your eyes closed, stay in this relaxed state for the rest of the 10 minute session. Thi= nk of a very pleasant, peaceful place. Think of floating in a small boat= on a peaceful lake with a soft breeze gently rocking you back and forth, back and forth. Or think of floating in space, lighter than air, weightless. Observe the pleasant, calm feelings. Tell yourself: 'I am relaxed now ... My legs feel relaxed ... My buttocks, thighs, and abd= omen feel relaxed ... My back arms, shoulders, jaws, face and eyes feel relaxed ... The tension has been let go. '

Focus your relaxed feelings

Now begin to focus this relaxation on your event. Tell yourself: 'When I= am running and I begin to feel tension gripping some muscles, I will be able to tell those muscles: "Let go", saying "Let go " will recall the relaxed feelings I feel now and will release = the tension from those muscles.'

Breathing Easy

Having completed the "Getting Loose" exercises remain lying on your back. Carry out the "Breathing Easy" exercise for 10 minutes= , as follows:

Inhale

Inhale slowly and deeply, filling your chest with air, counting four seconds to yoursel= f. 'One and two and three and four' The count= is to give you a nice and easy, even pace. Try to breathe as fully as you c= an without discomfort. Imagine your chest slowly filling with air, from = your diaphragm to your collar.

Hold breath

When you have inha= led fully, hold your breath for another four seconds, again counting to yourself: 'One and two and three and four'. This should be just a comfortable pause. Don't do it until you are blue in the face.

Exhale

Exhale - but don't blow. Just let the air out through your mouth slowly saying to yourse= lf: 'Easy ...easy... easy... easy.' Let out as much air as you can, down = to the lower part of the lungs. Feel yourself relaxing as you do. Feel y= our shoulders, chest and diaphragm letting go. As you exhale, think of the tension flowing out of you.

Don't worry if the sequence isn't exact or the cadence perfect. It may s= eem a bit difficult to stay with at first, but just keep going. The important t= hing is to establish the slow relaxed breathing rate. After the ten cycles, your breathing rate will be automatically slower and you can dispense with the "one and two and three and four" cadence.

Now do as follows:

Inhale - Breathe in fully= .
Hold breath - Hold it very briefly.
Exhale - Let the air out slowly (don't blow), saying mentally: 'Easy ... easy ... easy ... easy= ' with each exhalation.
Repeat this cycle ten tim= es.

You will soon begin to feel a calm, thoroughly pleasurable feeling - some say a warmth radiating from your chest throughou= t your body

Now let yourself breathe normally and tell yourself relaxing phrases: 'I= feel very relaxed ... All the tension is going out of me as I exhale and good feelings are coming into me as I inhale ... When I am playing my sport, I w= ill be able to take a few deep breaths and by saying, "Easy " will be able to tell myself to relax whenever I feel overly tense ... When I'm play= ing, I will recall the good feelings I am experiencing now and they will automatically return to me ' Imagine all this happening as you say it to yourself.

Now do as follows:

Inhale - Breathe in slowl= y
Hold breath - Hold it very briefly
Exhale - Let the air out slowly while mentally saying to yourself: 'Easy... easy... easy... eas= y.'
Repeat this cycle ten tim= es.

Now let your breathing go naturally, and pay attention to the pleasant feelings in your body. Repeat the same encouraging phrases to yourself that= you did earlier. Listen to the sound of your own breath coming in and out. You = will notice that the breathing is slow and deep without you having to make it th= at way. The exhaling will last longer - as long as = an eight-count, perhaps.

Continue to do the breathing exercises for the rest of the session, each time alternating the ten cycles of inhale-hold-exhale with the mental encouragement. After the last cycle of ten, just let yourself enjoy the fee= ling for a minute.

Easy

Tell yourself for the rest of the day I will recall these sensations eve= ry time I tell myself 'Easy'

Relaxation Techniques

adsenset() Getting Loose

adsensem() Focus your relaxed feelings

Breathing Easy

Easy

Getting Loose

Focus your relaxed feelings