Relaxation

This Speedo Tip of the Week is an excerpt from an article in the July-August 2004 issue of Splash, in which special correspondent Bonnie Moss writes about ways to improve your head game. Here, she offers some advice from sports psychologist Dr. Alan Goldberg on relaxing.

The Tip:
It sounds basic, but staying calm and focused is not easy for everyone. Sports psychologist Dr. Alan Goldberg suggests using a pre-race ritual to relax. Rituals are important because they’re familiar and comforting. Do what is normal – eat the same foods, stretch the same way, swim the same warm-up, etc.

Another tip is to control what your eyes see and ears hear. Don’t look around at the competition, or think negatively while stretching. You’ll tighten up, defeating the purpose. Try a popular stretching technique – progressive muscle relaxation –

concentrating on each muscle group from head to toe. Stretch each group, hold for 10 seconds, then slowly release.

And don’t forget to breathe. "If you can control your breathing, you can control anything," says Goldberg. He suggests inhaling slowly for four seconds, holding for two, then slowly exhaling for four. When you master this technique, incorporate mental imagery into your breathing pattern. Imagine the crowd, TV cameras, noise, even the chlorine smell. Picture yourself staying calm and swimming a perfect race.

Whether your techniques include personal rituals, stretching and breathing patterns, mental imagery, or divine intervention and prayer, start practicing now. Don’t wait until a big meet to try something new. Remember, familiarity tames anxiety.