relax to perform your best

in the zone, relaxation while exercising, flow state...


If you are an athlete, you know when you get there, but achieving it can seem random. There are many tips for how to get there more consistently, and some good ones are mentioned in this article: NY Times - Before hustling to finish, relaxed is a good way to start.


As a swimmer with Vocal Cord Dysfunction (abnormal partial closing off of the vocal cords on inhalation), I learned early through personal experimentation to pay attention to muscle tension. Keeping my neck relaxed was paramount to my health before I realized how much it could improve my performance.


How do you relax muscles? Most people will advise breathing in and out slowly. This works great to control nerves or simply relax before competition. But in swimming, and most types of exercise, you cannot take slow, deep breaths while at work.


There has to be an understanding of what muscles are in use and what muscles can be completely relaxed. Practicing muscle control and relaxation while lying down can help transfer the skill to the sport. Adding visualization (imagery) to this helps in transfer. Although breathing cannot be slow and deep, it can be controlled and easy.


In swimming, the entire body is used, but the neck and shoulders can be completely relaxed at all times. The head shouldn't move at all - or only slightly - apart from the torso rotation (in freestyle) and shoulders lifting it (in butterfly and breaststroke), so the neck can stay in a neutral, comfortable (relaxed!) position. The shoulders, particularly the trapezius, need to be loose to allow full rotation of the arms. Sculling while focusing in on relaxing the trapezius can help you gain a feel for it.


Notice in the article the reference to "staying tall." The coach is talking about good posture here. Good posture means the shoulders are rolled back, the head in line, and the chest lifted, which creates a taller stature.


Staying tall, breathing correctly, and relaxing the appropriate muscles can go a long way in improving your performance.

tip #4: Relax. Learning to relax while exercising will help you achieve the enviable flow state to perform your best and make it look easy. Now think about other areas of your life. Is it easier to concentrate on an exam while anxious or relaxed? Is it easier to confront someone when you are all worked up or relaxed? Is it easier to enjoy the day and go to sleep at night when you are on edge or relaxed? Relax. Try taking a few deep breaths several times a day...because you can do that when you are not in the midst of exercising!