1. Progressive muscle relaxation (PMR)
PMR involves tensing and relaxing various muscles in the body in a sequential order. The technique aims to help the athlete recognise the difference between tension and relaxation, thus making relaxation easier.
Optional
If you would like to see an example of progressive muscle relaxation (PMR), watch the video below (14m 55s):
2. Relaxation imagery
As you saw previously, imagery of being in a relaxing place (e.g. lying on a beach) can also be effective in producing a relaxation response.
Optional
If you would like to see an example of relaxation imagery, watch the video below (3m 21s):
3. Music
Music has a great capacity to induce a relaxation response and therefore playing music in your treatment room could be beneficial.
If you use music, it is worth discussing music preferences with the individual as what is relaxing for one person may not be for another! There are many commercially available relaxation CDs and music downloads.
Optional
If you would like to see an example of a music technique, watch the video below (30m 01s):
4. Controlled breathing
Our breathing rate is generally increased when we are stressed or anxious. Controlling and slowing down our breathing normally triggers a relaxation response.
Therefore, breathing exercises can help us to relax and control anxiety. There are lots of different breathing exercises including:
- rhythmic breathing (e.g. breathing in for a count of four and breathing out for a count of four) and
- ratio breathing (e.g. breathing in for a count of four and breathing out for a count of eight).
Optional
If you would like to see an example of controlled breathing, watch the video below (3m 43s):