Presentation on theme: "RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UP"— Presentation transcript:
1 RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UP Damon Burton & Bernie HollidayVandal Sport Psychology ServicesUniversity of Idaho
2 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.
3 RELAXATION RESPONSEthe process of learning how to relax your muscles and reduce autonomic activation symptoms when needed.
4 BASIC RELAXATION MODEL Total Relaxationuse any technique you wanttake as long as you need to reach an “8” or aboveConditioningpair relaxation “cue word” with deep levels of relaxation (i.e., “8” or above)Rapid Relaxationuse cue words and deep diaphragmic breathing to trigger relaxation in 3-5 seconds
5 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, andincrease enjoyment by reducing tension and stress.
6 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, anddevelop rapid relaxation skills.
8 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, andpersonalized – individualize strategies to maximize enjoyment and meet your specific needs.
9 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.
10 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.
11 BASIC ENERGIZATION MODEL Total Energizationuse any technique you wanttake as long as you need to reach an “8” or aboveConditioningpair energization “cue word” with elevated energization levels (i.e., “8” or above)Rapid Energizationuse cue words and quick, psych-up breathing to trigger energization in 3-5 seconds
12 BENEFITS OF ENERGIZATION provide a performance advantage,control arousal,enhance concentration, andelevate confidence, particularly for performing well when tired, when encountering adversity, or dealing with low energy levels.develop rapid relaxation skills.
13 COMMON ENERGIZATION STRATEGIES “psych up” breathingimagery energization,energy machine energization,healing white light energization, andmusic
14 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, andpersonalized – individualize strategies to maximize enjoyment and meet your specific needs.