1. RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UP
Damon Burton & Bernie Holliday
Vandal Sport Psychology Services
University 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 RESPONSE
the process of learning how to relax your muscles and reduce autonomic activation symptoms when needed.

4. 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

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, and
increase 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, and
develop rapid relaxation skills.

7. COMMON RELAXATION STRATEGIES
diaphragmic breathing
imagery relaxation,
progressive muscle relaxation,
self-directed relaxation,
biofeedback,
hypnosis, and
music.

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, and
personalized – 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 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

12. 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.

13. COMMON ENERGIZATION STRATEGIES
“psych up” breathing
imagery energization,
energy machine energization,
healing white light energization, and
music

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, and
personalized – individualize strategies to maximize enjoyment and meet your specific needs.