Hypothetical scenario (for most of us anyway) –
you’re in Vegas, money in your hand, the clock is ticking down, the roulette wheel is spinning and last bets are called. Time to make your choice……
Your response like many others may be
– Heartbeat quickens
– Palms get sweaty
– Gut gets tight – butterflies are going nuts
– Hands and knees shake
You’re stress response is on high and you cant think straight. What do you do???
Not everyone gets to Vegas but many situations cause these responses from everyday worries to sporting tension.
Elite sports people are increasingly turning to the Relaxation Response from the Vagus nerve to curb these responses and think clearly under pressure.
The Benson-Henry Institute explains that the relaxation response is a physiological response that had evolved to help us regain homeostasis after a life-threatening or stressful experience. The relaxation response is something that you can consciously use to reduce your physical and emotional responses to stress.
The Vagus nerve is the longest nerve in the body and carries signals between most of our vital organs, including our heart, and the brain. It is the main operator in the Parasympathetic nervous system which counterbalances our overly excitable fight or flight response.
According to Christopher Bergland Author of the Athletes Way regular activation of the Relaxation Response is the best way to control the increasing levels of Stress and anxiety.
Ways or techniques to activate the relaxation response advocated by the Benson-Henry Institute are:
• Breath focus
• Repetitive physical exercises
• Progressive muscle relaxation
• Visualisation
• Any meditation
When working with athletes I like to use a Biomechanical Reset to begin the warm up so that the body can get ready for the session to come so that they always have a standard starting point.
Activation of the relaxation response can be incorporated into this Reset by focusing on your breathing while you engage your core.
Aim to breathe in for 3s and breathe out for 3s.
This control of breathing reduces the Heart Rate prior to exercise and helps to set you up for a better training session.
The same technique of equal breathing can also control the speed /tempo of each rep so it can be incorporated throughout the session.