RELAXATION STRATEGIES FOR SPORT:Progressive Relaxation, Autogenic Training

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Sport Psychology(psy407)

Lesson 22

RELAXATION STRATEGIES FOR SPORT

While some athletes may suffer from low levels of arousal, the more difficult problems occur with athletes

who experience excessively high levels of anxiety and tension. For these athletes, any strategy calculated to

heighten arousal can only cause greater anxiety and tension. Relaxation procedures can effectively reduce

tension and anxiety associated with sport. Four prevalent relaxation procedures can be adequately

categorized under the broad heading of relaxation. These are:

1. Progressive relaxation

2. Autogenic training

3. Meditation

4. Biofeedback

Each procedure is unique, but they all yield essentially the same physiological result. That is, they all result in

the relaxation response. Such procedures result in decreased oxygen consumption, heart rate, respiration,

and skeletal muscles activity, while they increase skin resistance and brain waves.

Four different factors are necessary for eliciting the relaxation response. Each of these factors is present to

some degree in the specific relaxation techniques that will be discussed. These four elements or factors are

(1) a mental device, (2) a passive attitude, (3) decreased muscle tone, and (4) a quiet environment. The

mental device is generally some sort of word, phrase, object, or process used to shift attention inwards.

In this lecture we will discuss specific relaxation techniques that are designed to bring about the relaxation

response. These techniques as mentioned above include: progressive relaxation, autogenic, training,

meditation, and biofeedback.

Mastering the technique of deep breathing for the purpose of relaxation and relieving tension is an

important component of each of the relaxation technique we will discuss. Two patterns of breathing are

typically used for general relaxation:

· Chest breathing,

· Abdominal breathing.

Chest breathing is usually associated with emotional distress and is often shallow, irregular, and rapid.

Conversely, abdominal breathing is associated with relaxation and is often deep, regular, and slow. In

practicing the relaxation procedures, the athlete must practice relaxing through deep breathing. The process

of deeply inhaling and exhaling in a slow rhythmic fashion is very relaxing to the body mind. Deep

breathing can be practiced at any time or place.

Progressive Relaxation

Modern progressive relaxation techniques are all variations of those outlined by Edmond Jacobson (1929,

1938). Jacobson's progressive relaxation procedure requires that subject lie on their backs, the room should

be fairly quiet and arms and legs should not be crossed, to avoid unnecessary stimulation. While the goal of

any progressive relaxation program is to relax the entire body in a matter of minutes, it is essential that in

the beginning the subject practice the technique for at least one hour every day. Once the relaxation

procedure is well learned, the relaxation response can be achieved in a few minutes.

Jacobson's method calls for the subject to tense a muscle before relaxing it. Jacobson warns that only the

first few minutes of any relaxation session should be devoted to muscle tensing. The remaining time should

Sport Psychology(psy407)

be devoted to gaining complete relaxation. For a muscle to be considered relaxed, it must be completely

absent of any contractions and must be limp and motionless.

Jacobson's full progressive relaxation procedure involves systematically tensing and relaxing specific muscle

groups in a predetermined order. A well-developed relaxation training program requires a great deal of

practice in the beginning. Research has clearly shown that progressive relaxation procedures are effective in

eliciting the relaxation response.

Autogenic Training

Autogenic training relies upon feelings associated with the limbs and muscles of the body. Autogenic

training is very similar to autohypnosis, and is based upon early research with hypnosis. Various authors

have suggested different exercises and self-statements to bring about the relaxation response using

autogenic training.

Essentially, autogenic training is composed of three component parts that are often intermingled.

The first and most important part, to suggest to the mind a feeling of warmth in the body and heaviness in

the limbs.

The second component part of autogenic training involves the use of imagery. In this step, the subject is

encouraged to visualize images of relaxing scenes while at the same time focusing upon feelings of warmth

and heaviness in the arms and legs.

The third component of autogenic training involves the use of specific theme to assist in bringing about the

relaxation response. One particularly effective specific theme is the use of self-statements to suggest to the

mind that the body is indeed relaxed.

Research shows that autogenic training is also effective in bringing about the relaxation response.

Meditation

Meditation, as a form of relaxation, is tied directly to the concepts of selective attention. In practicing

meditation, the individual attempts to uncritically focus his attention on a single thought, sound, or object.

The practice of meditation as a form of relaxation and thought control has its origin in Eastern cultures

more than four thousand years ago.

The most common mental device used in transcendental meditation is the silent repetition of a mantra. It is

clear that the various forms of meditation can reduce anxiety and tension by evoking the relaxation

response.

Biofeedback Training

It has been demonstrated that humans can voluntarily control functions of the autonomic nervous systems.

Biofeedback is a relatively modern technique that is based upon this principle. Biofeedback training uses

instruments to help people control responses of the autonomic nervous systems. For example, a subject

monitors an auditory signal of her own heart rate and experiments with different thoughts, feelings, and

sensations to slow the heart rate. Once the subject learns to recognize the feelings associated with the

reduction of heart rate, the instrument is removed and the subject tries to control the heart rate without it.

Sport Psychology(psy407)

Instrumentation

Athletes could be trained to control their physiological responses in the laboratory; they should be able to

transfer this ability onto the athletic field. There are three basic instruments for biofeedback, (1) skin

temperature, (2) electromyography and (3) electroencephalogram.

The most commonly used and least expensive form of biofeedback is skin temperature. Although

sophisticated instruments are available, a simple and inexpensive thermometer can be used to monitor skin

temperature. Another very popular biofeedback technique employs the use of an electromyographic

feedback instrument (EMG). A third major instrument used for biofeedback is the electroencephalogram

(EEG). Use of the EEG is commonly called brainwave training.

While skin temperature, EMG, and EEG are the most commonly used in biofeedback training, several

others are used to a lesser degree. These are the heart rate, and blood pressure.

Biofeedback and Performance

A number of scientific investigations have been conducted to determine the effect of biofeedback on

athletic performance. In forty-two studies, 83 percent found biofeedback training to be successful in

facilitating sport and athletic performance, as well as beneficial to the athlete's well-being.

References

Cox, H. Richard. (2002). Sport Psychology: Concepts and Applications. (Fifth Edition). New York: McGraw-

Hill Companies

Lavallec. D., Kremer, J., Moran, A., & Williams. M. (2004) Sports Psychology: Contemporary Themes. New

York: Palgrave Macmillan Publishers

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