1. Vandal Sport Psychology Services University of Idaho

2.  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.  Decrease of unwanted muscular tension,  Reduction of excessive activation of the sympathetic nervous system, and  Calming of the mind by keeping it productively occupied

5.  When activated produces the Fight-or-flight response  Symptoms ◦ Heart rate and blood pressure increase ◦ Pupils dilate to take in as much light as possible ◦ Veins constrict to send more blood to your muscles ◦ Muscles tense up ◦ Nonessential symptoms stop functioning ◦ Trouble focusing on small tasks

6.  Relaxes tense muscles  Lowers arousal  Calms the mind

7.  Focused one relaxing the body (reducing muscular tension and lowering activation), which in turn calms the mind ◦ Diaphragmatic breathing ◦ Progressive muscle relaxation (PMR) (tension/relaxation and breathing with imagery)

8.  Focused on relaxing the mind in order to calm the body ◦ Imagery Relaxation ◦ Meditation

9.  The most effective techniques will simultaneously reduce unwanted tension and lower excessive arousal.  More effective if they combine physical and mental strategies

10. 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

11.  Alleviates chronic stress  Promotes recovery from workout and injuries  Improves sleep  Develops rapid relaxation skills

12.  Reduces muscular tension  Controls arousal  Breaks the stress spiral  Promotes and unconscious trusting attitude  Conserves energy  Increases enjoyment

13.  Diaphragmic breathing  Imagery relaxation  Progressive muscle relaxation (PMR)  Self-directed relaxation (SDR)  Biofeedback  Music

14.  EFFECTIVE– Personal effectiveness is key. No single strategy is equally effective for all athletes.  FAST – Lower tension levels quickly in 3-5 seconds or less, and  PERSONALIZED – individualize strategies to maximize enjoyment and meet your specific needs.

15.  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.

16.  the process of speeding up heart rate and respiration, increasing sweating, stimulating greater blood flow to the muscles, and enhancing automated brain activity.

17. 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

18.  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.

19.  “psych up” breathing  imagery energization,  energy machine energization,  healing white light energization, and  music

20.  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.