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| Relaxation Techniques
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Relaxation Techniques are another method which is used to combat high levels of Anxiety. Relaxation techniques will fight the Physical side effects of Anxiety such as Tension, Sweating, Heart Rate increasements and heavy breathing. This is done through either relaxing your body, your muscles and in doing so the anxiety and arousal levels. There are many ways to do this. The simplest way would be before doing your task just to stop, relax your body and slowly breathe out. This can be done before and during the game, at a stoppage. There are however, designed techniques to stop this. Here are some examples of two different techniques.
Progressive Muscle Relaxation
A form of relaxation could be in the form of Progressive Muscle Relaxation, which is a tension reduction method. The aim is tense a muscle group and hold them for a short period of time, and then relax them for a period of time. This relaxes the muscle groups targetted. You could either do your whole body, and start off by doing for example your face, and then your arms, and so forth, or you could just relax an area of concern.
The Five Breathe Technique
This anxiety control method can be performed prior to the game, during the game (if done quickly) or during a stoppage at any stage and should be done when someone feels tense. The aim is to breathe in slowly and deeply through your nose and exhale gently through your mouth. You should then take a deep breathe and allow your face and neck to relax as you simply breathe out.
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Then take a second deep breath and allow your shoulders and arms to relax as you breathe out.
Take a third deep breath, and allow your chest, stomach and back to relax as you breathe out.
Now take a fourth deep breath. Allow your legs and feet to relax as you breathe out.
Finally take a fifth deep breath and allow your whole body to relax as you breathe out.
By now you should be completely relaxed and Anxiety levels lowered. For additional relaxation, while doing it you should continue to breathe deeply for as long as you need to, and every time you do it breathe and whisper the word 'relax;.
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