Relaxation techniques

Question 1

What are the 3 common relaxation techniques used by sport psychologists

Answer 1

-Relaxation imagery
-Progressive muscular relaxation
-Breathing control

Question 2

What is relaxation imagery?

Answer 2

A mind to muscle technique that is used to reduce levels of arousal, stress and
anxiety. Relaxation imagery can be supported by either imagery scripts, images or videos.

Question 3

What is progressive muscular relaxation?

Answer 3

Involves tensing and relaxing groups of muscles in turn over the whole body.
The process involves tensing a muscle group for five seconds, releasing the tension for five seconds, taking a deep breath and repeating

Question 4

What is breathing control?

Answer 4

A slow and deliberate inhalation–exhalation process. It is best used during breaks in play and is useful when
athletes are getting anxious.
A simple method is to work on
a 1:2 ratio of breathing in to breathing out, with people most commonly taught to breathe in for four seconds and then breathe out for eight seconds

Question 5

What are the physiological benefits of breathing control?

Answer 5

Oxygen transport, carbon dioxide removal, reduced muscle fatigue and reduced chances of injuries such as cramp

Question 6

How does breathing control reduce arousal?

Answer 6

-Reduce the physiological symptoms of arousal and anxiety.
-Focuses an athlete’s attention away from the negative aspects, because they have to concentrate on getting the breathing techniques correct.

Question 7

What does reducing arousal lead to?

Answer 7

Increased concentration, confidence, control and well-being