Different Types of Relaxation Skills and Breathing Strategies

The chart indicates the 2 main approaches to relaxation training. The purpose of this chart is to give a structural layout of the 2 approaches.
(Muscle to Mind Approach - Breathing Technique, Progression Relaxation Technique
Mind to Muscle Approach - Meditation, Visualization, Autogenic Training)

1^st Approach: Muscle to Mind

• Bodily aspect (breathing exercise, progressive relaxation) (Williams, J. & Harris, D. 2006).
• Become sensitive to any tension and be able to release that tension

1. need to be in comfortable, quiet, warm environment when performing these techniques
   

• learning should occur in ideal condition

Muscle to Mind: Breathing Exercise

The Chart indicates the 2 types of breathing techniques (complete and rhythmic breathing) and exercises that can be used to release tension. The purpose of this chart is to give a structural layout for the types of breathing techniques.

Things you need to know about breathing exercise...

• relaxing, it increases oxygen in the blood
• provides more energy to muscle and also helps removal of waste product (Deep, diaphragmatic breathing)

While trying to breathe and relax during high performance situation, have you encountered greater tension?

If NO…skip the questions below and continue

If YES…ask

Were you trying to hold your breathe?

Were you breathing rapidly and shallowly from upper chest?

Effective breathing that can trigger relaxation response…

1^st Type of breathing exercise: Complete breath

Did you know that proper breathing comes from the diaphragm?

Diaphragm - the thin muscle that separates lung and abdominal

1^st Type of complete: Diaphragmatic breathing

• Complete breathing
• inhale by pushing abdomen out, push rib cage, raise shoulder and chest
• exhale all air by pushing abdomen in and relaxing shoulders and chest

2^nd Type of complete: Sighing with exhalation

• This exercise requires you to sigh when exhale air out from your lungs.

2^nd Type of breathing exercise: Rhythmic breathing
1^st type of rhythmic: 1:2 ratio

• inhale 4 seconds and exhale for 8 seconds (move to 5:10 or 6:12 if its needed)
• a very useful relaxation tool

2^nd type of rhythmic: 5 to 1 count

• think of the number 5 when 1^st inhalation, then exhale
• now inhale again and think of the number 4
• with this inhalation state, say to yourself that your more relaxed then when you were in the number 5 state
• repeat this and count to 3…2…1, as you approach 1, you should feel relaxed

3^rd type of rhythmic: Concentration breathing

• when you breath you should only be thinking about relaxing and not how you should execute a shot after half time during competition
• concentrate on the rhythm of the breathing exercise as it will help you focus on the rhythm of your breathing