Gone are the days when we believed that a good rugby player should be all revved- and psyched up in order to perform optimally. We now know that players perform best when they are calm, relaxed and slightly above your normal arousal state.
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But telling a player to relax doesn't do the trick. Correct breathing is a good starting point and the foundation of all relaxation exercises.
When you are under stress, your muscles tense and your breathing becomes shallow and rapid. One of the simplest ways to stop this stress response is to breathe deeply and slowly.
Practise deep breathing
Most adults breathe from the chest. Shallow breathing allows oxygen to be taken in with each breath. As a result, the blood is forced to move through the system quickly so that enough oxygen gets to the brain and organs. Take time to practice deep breathing each day. You can do this sitting or lying down, at work or at home.
Starting from the centre of your body (behind your belly button), inhale slowly through your nose, all the way up to your chest for a count of four.
Hold your breath for a count of two.
Slowly exhale through your mouth for a count of four. Imagine breathing out all tension and worries. Focus only on your breathing.
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