Relaxation of body and mind during moments of pressure in all kind of sports

Relaxation of body and mind during moments of pressure
These days' participating in sporting events and competitions has become a serious business. Sportsmen fight for name, fame, money, satisfaction, and appreciation they get from playing competitive sports.
It's not easy; the players have to live with the stress associated with modern day competitive stress.
Stress is very common when players face players of equal standard or more; players learn to cope up with as they become more and more experienced. But if the stress were to cause negative reaction in them very frequently like fear, worry, nervousness, helplessness, uncertainty, then it is a matter of concern .This may result in undesirable outcome for the players.
Ajay is a talented, skilled, hardworking player playing at a national tournament for his state at their own venue. It is a semifinal tie, at the finishing stage and everything depends on him to take the team through to the finals.
The coach tells him during the break ''Ajay! Relax, concentrate, fight everything depends on you.
His parents, well-wishers and friends are present the venue .There are shouts from everywhere ''come on Ajay, you can do it ''. Relax they told him, but can he?
Ajay feels pressurized negative thoughts begin to rush through his mind like:
a) What if I foul up at the finish?
b) What will every one think about me if I fail?
If my side loses I will let down the entire team. And then during the closing moments of the game Ajay makes the crucial mistakes and his side loses.
During the following practice sessions his coach makes him to work out and correct the mistakes he committed again and again.
But in reality there was nothing wrong with his technique or ability, what happened was, during the final stages unable to bear the pressure he became tense and his muscles tightened and he lost his composure.
If only Ajay had relaxed his mind and body for a few moments and played with a positive frame of mind his side would have emerged victorious.
It is easy to tell someone to relax, but you can't get relaxation on demand unless you have made it a habit .Relaxation is an art that is to be taught and practiced.
Methods of relaxation during events:
1. Deep breathing: in this the player must take a deep breath count from 3 to 1 and release the breath slowly. Players can perform this during short breaks, between serves and points. They should ask the mind to relax.
2. Progressive relaxation method; "If the body relaxes the mind will also relax" is the popular belief. Here the person tightens the voluntary muscles and releases starting from the toes upwards suggesting to the muscles to relax each time.
3. Relaxation response : in this process the player sits in a peaceful place and observes his own natural breathing , every time the breath goes out he can say 'one' and relax .This can be practiced before an event.
Everyday relaxation methods:
a) Meditation: The person sits at a place which is free from disturbances with some soft music playing in the back ground .He just observes the incoming and outgoing breathe without interference in the breathing.
b) Yoga: Doing yogic exercises with concentration on the breathing is very useful.
c) Shavasana relaxation: I n this method the person lies down in a slump manner and begins to relax every part of his body starting from the toes to the head, suggesting 'relax' every time he passes through the part of the body.
d) Self-hypnosis method: this method is a very useful method to give suggestion to the sub conscious mind which is a very powerful tool, during the relaxed state.
Note: this method to be practiced after training or in the presence of a qualified trainer.
In moments of stress even the greatest of players are known to make mistakes,
One such incident we can recollect is the world cup football semifinal between Brazil and France, Zico one of the greatest players in the history of football missed an easy penalty kick that cost the team dearly. He is quoted to say he would have hit the target 10 times out of ten at other times, but pressure got the better of him.
Note: During moments of stress, it is important to relax momentarily.

By: M N Viswanath
Sports mentor