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Psychology week 6
Relaxation
Techniques used to relax;
- Music
- Breathing techniques
- Imagery
- PMR
- Stretching/Movement patterns
- Self-talk (Chilton, 2015)

Anxiety reduction techniques
- Somatic anxiety (physical)
- Cognitive anxiety (mental)


Somatic anxiety
“perceptions of physiological state in response to stressful situation performers find
themselves in”

Cognitive anxiety
“(or worry) is characterized by fear of failure and negative expectations about performance”

• Anxiety-performance link
- Muscular tension
- Co-ordination difficulties
- Attention difficulties
- Edgy/waste energy
- Feeling knackered

PMR (Jacobson, 1938)
- Tensing and relaxing progresses from one muscle group to the next until all muscle
groups are relaxed
- 30 minutes

Abbreviated active PMR
- shortened version due to combining muscle groups
- tense 5-10 seconds – release 30-40 seconds

Passive PR
- Relax muscles without tensing

“Turn your attention to your dominant hand
...
Become
aware of any tension that might be in and let go of the tension – even more and more
...
Allow it gradually to become looser and
heavier
...
”





Psychology week 6
Breathing – awareness
Exercise for feeling shallow;
- Raise your shoulders way up
...
Utilises a specific & clearly defined technique
2
...
Involves logic relaxation
4
...
Uses a self-focus skill or ‘anchor’ for attention

• Relaxation response
• Reduce stress and hypertension by inducing a state of deep relaxation

Meditative relaxation (MR)
• Traditionally not used to the same extent as PMR within sport
...
Mind to muscle vs
...

• Meditative techniques work by cognitive (mental) relaxation and involve:
• (i) slowing down the metabolism;
• (ii) focusing the mind

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