5 exercises that will help overcome nerves from Jesse Engelbrecht!
Physical techniques from a high performance coach that will help you overcome stress forever. The article was published for Squash Player magazine. You may have come across the first issue and discussion of mental techniques that help in the fight against nerves. Now is the time to consider physical interventions that may also prove beneficial.
1. FIVE BREATH TECHNIQUE
You can use it before a competition or when you feel particularly stressed. Breathe in slowly, deeply and evenly through your nose and slowly exhale through your mouth, as if you are blowing out a candle, but do not extinguish the flame.
Inhale 1: Allow your face and neck to relax as you exhale
Breath 2: Allow your shoulders and back to relax as you exhale
Inhale 3: Allow your chest, abdomen and back to relax as you exhale
Breath 4: Allow your legs and feet to relax as you exhale
Breath 5: Allow your entire body to relax as you exhale. Continue to breathe as deeply as you need to, saying the word "relax" each time you exhale. Use each exhalation to let nervous and anxious thoughts leave your mind and body.
2. CENTERING
Focus on the center of your body near the navel. It has a calming and controlling effect and can counteract the negative effects of anxiety.
Stand as you feel comfortable.
Close your eyes, breathe evenly, feel the air entering and leaving your lungs. Breathe with the diaphragm (fully engage the muscles of the abdomen and abdominal press, actively pull the diaphragm down with each breath), feel the tension in the body.
As you exhale, let the tension go and focus on the feeling of heaviness in your stomach. Keep your attention in this place, breathe calmly, feel control, heaviness and peace. With each exhalation, use a word that captures the feeling and focus of the mind, such as "unleashed," "calm," "focused," "sharp," "strong," "confident." You can also develop your own miniature version of this centering technique between games during a match.
3. MOVEMENT
Another way to relieve your body of tension is to ensure blood circulation through movement. When you're nervous, blood doesn't flow to your extremities, so movement, dancing, shuffling, jogging, and brisk walking allow blood to reach your legs and arms.
You have to relax as much as possible so that it will bring you pleasure. Don't be afraid to be a little funny, don't take things too seriously. See what crazy dance moves you can use!
It could be bouncing in place, copying a dance move you've seen on TV, all of which will get you pumped and active while having a little fun in the process.
4. MEDITATION
One of the techniques I really like is meditation. You can make it a daily habit by starting with three to five minutes every morning for two weeks. Meditation helps you pay attention to your thoughts and feelings. We can train the parts of our brain that help with awareness through daily meditation. Awareness is your first step to managing your nerves and anxiety. Headspace and Waking Up are two well-known apps to help you get started on your meditation journey. I use Waking Up every morning and every night and find it one of my most powerful tools. Meditation and journaling do a great job of setting me up for the day ahead, as well as calming and helping to calm my restless "monkey mind" for the evening so I can get a good night's sleep.
5. LETTING GO
Speaking of sleep, a final helpful physical technique for stress relief while you're in bed is "letting go." As you lie still, allow your mind to wander through each part of your body, starting from the tips of your toes and moving up to the crown of your head. Focusing on each part of the body, tense the corresponding muscles for a count of five and then "let go". Repeat this process again if necessary. Having done this on separate parts of the whole body, tense the whole body, hold for five seconds and "let go". You will feel calm and deeply relaxed.
