Why is it so important? Because it has a direct impact on performance. A rested mind, free of negative thoughts, will make you:
- find it easier to concentrate on your exercises,
- avoid burnout,
- reduce susceptibility to injury,
- increase the chances of improving performance.
Of course, relaxation has many faces and each such “workout” will affect your body slightly differently.
So what options should you consider when wanting to effectively relax your mind for healthier and better exercise?
1. Meditation
If you’re wondering whether it’s worth it at all, this list of advantages will probably be your best guide. It is so impressive that we focus here only on issues directly related to sports. Regular meditation:
- supports normal blood pressure and heart rate,
- lowers lactic acid and cortisol (stress hormone) concentrations,
- supports the body’s defence mechanisms,
- will help better oxygenate yourself,
- has a positive effect on metabolism,
- increases resistance to physical pain.
There are many ways to meditate, and it’s hard to pinpoint the “perfect one for athletes”. Even the simplest concentration on an object, in its entirety and without distracting thoughts, will already be a good step toward developing a healthy habit. However, it is worthwhile – as in sports – to find the best method for yourself by consulting specialists.
Importantly, there are no rigid restrictions on the time of day or the “setting” of the meditation in relation to your workout (it doesn’t matter if you do the session before or after). This flexibility makes it easy to incorporate such relaxation training into your daily routine.
2. Mindfulness
It may be associated with meditation, but it has a slightly different and broader meaning. Simply put, it’s about focusing on the here and now. For example, if only on the workout you are currently doing. Regular mindfulness sessions, i.e. avoiding distracting thoughts and devoting oneself completely to an activity, can result in entering the so-called state of flow (we write more about it HERE).
Mindfulness also helps lower anxiety levels, which will undoubtedly bring relief to those stressed by major competitions. And finally, from the very nature of this practice comes increased concentration, which improves precision in the performance of exercises. You can also expect increased stamina.
Read also: “How Can a Mindfulness Training Help You Improve Your Sports Results?”.
Like meditation, mindfulness can be practiced on its own. However, it is worthwhile to start with a more experienced person, reach for inspirational literature or look for courses to help you delve into the subject.
Read also: “Being 'Here and Now' – Mindfulness Exercises for Physically Active People”.
3. Relaxation techniques
Muscle relaxation, recovery, lower blood pressure, and at the same time an immediate but also long-term reduction in anxiety – all of this is within reach if you learn the right relaxation techniques. Importantly, here you have a variety of methods with different effects. Examples?
Breathing exercises will help you in a stressful situation, such as just before a competition, while Jacobson’s progressive relaxation, i.e. comprehensive training that includes tensing and relaxing more muscles, will work long-term for your overall well-being. Another solution is Schulz’s autogenic training, which involves a kind of “giving commands” to the mind to gradually bring the body into a state of relaxation. It will be ideal to combine different techniques and incorporate them into your daily routine so that they come more easily and give you faster results.
4. Sleep
And finally, something that should be obvious to every athlete – sleep. Why is it so important?
- This is a key element of regeneration.
- It affects reaction time, precision of exercise, mood and motivation.
- Without healthy sleep, there is no healthy body, and therefore no healthy activity.
So in theory, sleep should be part of your training plan. In practice, this simplest way to relax is often the most difficult to achieve. This is because it requires a proper “setting” of the day’s schedule (e.g. workouts at too late a time can disrupt healthy sleep), sticking to consistent times for falling asleep and waking up, and providing adequate time for sleep (for adults, the optimum is 7.5-9 h).
As you can see, there are many ways to relax. Some mandatory (such as sleep), some recommended, for example in stressful situations (including breathing exercises before a competition). They all have their advantages, and it is worth finding the optimal solutions for yourself, while keeping in mind one key principle: there is no good performance without good recovery.
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References:
1. „Dlaczego śpimy. Odkrywanie potęgi snu i marzeń sennych”, dr M. Walker.
2. https://fit.poradnikzdrowie.pl/treningi/joga/medytacja-w-sporcie-wplyw-medytacji-na-wyniki-sportowe-aa-NAzV-kGWq-D2tq.html
3. https://www.mentaltrack.pl/mindfulness-w-sporcie-5-korzysci-praktykowania/
4. https://tamarapielas.pl/mindfulness-w-sporcie/
5. https://sportowyumysl.pl/trening-relaksacji/
6. https://www.mentaltrack.pl/odpoczynek-w-sporcie-kluczem-do-zachowania-balansu/.