Relaxation

• 8 methods of personal relaxation

  • Massage
  • Meditation
  • Music
  • Progressive muscle relaxation
  • Breathing techniques
  • Floatation tanks
  • Autogenic training
  • Thought stopping/ self-talk
• Massage

  Sport massage can help the athlete relax physically and mentally
• Music

  Music with mellow tunes can have a calming and relaxing effect on the performer
• Meditation

  Techniques helps to calm the mind and relax the body
• Progressive muscle relaxation

  Reduces tension in the performer through sequentially contract and relaxing muscle groups
• Breathing techniques

  Slow deep breathing can help reduce muscle tension and calm nerves which promotes relaxation
• Floatation tanks

  Creates an environment of minimal stimulation by reproducing weightlessness and removing sight and sound to reduce stress
• Autogenic training

  Requires the athlete to focus on producing sensation of warmth and heaviness in specific areas of the body
• Thought stopping/ self talk

  • A technique used by athletes to stop negative self talk/ self- doubt
  • Can also be a physical cue- a pat on the hip to initiate a process of re-focusing the athlete after an error or self doubt has caused the athlete to lose focus on relevant cues
• Matching hypothesis


  Certain relaxation techniques are more appropriate to use than other depending on the circumstances such as physical or mental stress symptoms
• Relaxation techniques for athletes displaying signs of physical stress


  • Controlled breathing
  • Autogenic training
  • Progressive muscle relaxation
• Relaxation techniques for athletes displaying signs of mental stress


  • Thought stopping
  • Floatation tanks
  • Music
• Symptoms of physical stress


  • Increase heart rate
  • Dry mouth
  • Increased blood pressure
• Symptoms of physiological stress

  • Indecisive
  • Missed cues
  • Loss of confidence