How-To "Eliminate Chocking" Flashcards
Poor performance in pressure-filled situations, or “choking under pressure,” has largely been explained by two different classes of theories. Distraction theories propose that choking occurs because attention needed to perform the task at hand is coopted by task-irrelevant thoughts and worries. Explicit monitoring theories claim essentially the opposite—that pressure prompts individuals to attend closely to skill processes in a manner that disrupts execution.
What is ‘choking under pressure’?
Poor performance in pressure-filled situations
This phenomenon is characterized by a decline or brakdown in performance when individuals face high-pressure scenarios.
What do distraction theories propose about choking?
Choking occurs because attention needed to perform the task is coopted by task-irrelevant thoughts and worries.
Distraction theories emphasize the role of irrelevant thoughts in impairing task performance.
What do explicit monitoring theories claim about choking?
Pressure prompts individuals to attend closely to skill processes in a manner that disrupts execution. This results when trying to micro-manage what is meant to be automatically managed by muscle memory. It is the backseat driver of performance. Put on your headphones, listen to thr music, and enjoy the music, enjoy the scenery, and just drive focusing on the road ahead.
Increased internal focus on performance hinders and sometimes paralyzes effective execution of skills. Focus on the road ahead, not the internal critic or the pavement already covered.
What factors create distractions or lead you to focus on distractions, or other internal factors which tend to make you try to do explicit micro-monitoring of your body or mind, all of which have mayor negative impact on performance?
LISTEN TO THE MUSIC
For the most part these need to be dismissed, much as you would do when you are listening to the music on excellent noise control headphones on a loud train.
LISTEN TO THE MUSIC
Different types of pressure types can lead to either distraction or explicit monitoring, affecting skill execution. For the most part is is when your focus is “INTERNAL FOCUS (what am I doing, what did I just do, what are my hands doing)” rather than “EXTERNAL FOCUS, what am I doing for the song’s and for the audience’s benefit)”
LISTEN TO THE MUSIC
You may also have environmental distratioms beyond your control ike noise, light, heat, cold, your specific location in realtion to the audience, your standing or seating arrangement, the movements of people around you.
For the most part these need to be dismissed, much as you would do when you are listening to the music on excellent noise control headphones on a loud train.
LISTEN TO THE MUSIC
How does 4-7-8 Breathing help with stage fright or performance anxiety?
Your breath is like a river—when it flows steadily, it keeps you calm. But when it’s shallow and choppy, anxiety builds like a dam ready to burst. The 4-7-8 technique slows your heart rate and clears nervous energy.
Practice: Before performing, inhale through your nose for 4 seconds, hold for 7, then exhale with a soft “whoosh” for 8 seconds. Repeat 4-7 times.
4-7-8 Breathing
Best for relaxation and sleep
How to do it:
* Inhale through your nose for 4 seconds.
* Hold your breath for 7 seconds.
* Exhale through your mouth for 8 seconds (make a “whoosh” sound).
* Repeat 4 times.
Benefits: Calms the nervous system, helps with anxiety, and promotes sleep.
How does The Existential Sigh help you stay emotionally connected to music?
Music is about emotion, but tension dulls expression like fog covering a sunrise. The Existential Sigh clears emotional blockages, allowing you to play with greater feeling.
Practice: Before playing an expressive piece, sigh deeply, exhaling all tension. Let the music guide your breath as you play.
The Existential Sigh
Best for instant stress relief
How to do it:
* Inhale deeply through your nose.
* Take a second quick inhale before exhaling.
* Exhale fully and slowly through your mouth.
* Repeat 1–3 times.
Benefits: Quickly lowers stress, stabilizes emotions, and regulates breathing.
How does Alternate Nostril Breathing improve improvisation and creativity?
Creativity is like a cloud—it needs the air to be balanced to flow freely. Alternate Nostril Breathing harmonizes the brain’s hemispheres, enhancing intuition and logical thinking.
Practice: Before improvising, inhale through one nostril and exhale through the other for 5 minutes.
Alternate Nostril Breathing (Nadi Shodhana)
Best for mental clarity and relaxation
How to do it:
* Close your right nostril and inhale through your left nostril.
* Close your left nostril and exhale through your right nostril.
* Inhale through your right nostril, then switch and exhale through your left nostril.
* Repeat for 5 minutes.
Benefits: Balances the nervous system, enhances focus, and reduces anxiety.
