Sport Psychology: Five Ways to Breathe For Performance

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Sport Psychology for Dressage Riders

As dressage riders we are all well aware that excessive tension in the horse’s body can have a very negative impact on performance. It takes a tense muscle longer to respond to a signal than it does a relaxed muscle, and that response will be short and tight, rather than fluid and loose. Riders tend to be less aware of how tension in their own body can also cause problems with their performance. One of the quickest ways to reverse a cycle of tension is to use the breath. Increased awareness of the breath can lead to an increased awareness of the body, allowing the rider to quickly release built up tension. Following are five breathing techniques that can be used to increase awareness, improve relaxation, create more energy or calmness, and clear your mind of negative thoughts.

The following breathing exercises should be practiced off the horse. These techniques would be too distracting to use while mounted. Once you have mastered these techniques in a quiet place you will be surprised how a single focused breath while on your horse can immediately trigger a state of relaxation and clarity.

Technique #1- Complete Breathing

Most of us are unaware of using the full capacity of our lungs except when we are exercising strenuously. Our unconscious breathing tends to be short and shallow, especially when feeling tense or nervous. Using a long, slow, complete breath signals the body to relax and release. It signals the mind to become quiet.

This technique is very simple. As you inhale imagine you can pull your breath deep down into your belly. As you fill your belly with your breath begin to fill your lungs from bottom to top, like pouring milk into a glass. First your lower belly fills until you feel like you have a Buddha belly. Next let your side ribs expand outward, and then finally fill your upper chest with air. Pull the air in slowly and comfortably- lower belly first, then side ribs, then upper chest. Exhale in the opposite order, like pouring milk out of your glass. First drop the chest, then pull the side ribs in, and finally pull your lower belly towards your spine. Repeat this long slow breath at least 3 times. Part of the goal here is to slow the rate of breathing. I had a former teacher who could spend over one full minute on the inhale, and the same on the exhale. Two minutes to complete a single breath!

Breathe at a rate that is comfortable for you. There should be no sense of stress or strain, only ease and comfort. This complete breathing should feel very calming. If you practice it enough you will find that even one complete breath will trigger a state of calmness and relaxation in your body.

This complete, quieting breath will be the foundation for the next exercises, so make sure you are comfortable here.

Technique #2- Circular Breathing

This technique can help you balance the energy of the mind with the grounding of the body. Sit with your spine straight. As you inhale (using your complete breath) imagine pulling energy up the front of your body from your tailbone to the top of your head. Imagine filling your mind with clean energy. As you exhale imagine the energy dropping down the back of your body from the top of your head to your tailbone. Feel that energy grounding you and connecting you to the earth. Pull the energy up the front on the inhale, down the back on the exhale. After several repetitions reverse the direction, pulling energy up your back on the inhale, and then down the front of the body on the exhale.

This breathing technique helps to balance the mental and the physical, enhancing your mental acuity, and a sense of being physically grounded.

Technique #3- Breathing for Energy

Again begin by sitting with your spine straight. Using your Complete Breath, inhale to a count of 5. Now hold your breath for a count of 5, and then exhale for a count of 5. If you feel any discomfort you can adjust the count to whatever works for you. Again inhale to a count of 5, hold for the same count, and exhale to the same count. Repeat this cycle for two or three minutes (or thirty minutes if you choose!). By holding the inhale you are highly charging your blood with oxygen. Yet due to the focus on complete breathing, your mental energy will stay calm and quiet. This exercise will leave you feeling physically energized yet mentally calm.

Technique #4- Breathing for Calmness

This practice is very similar to the last exercise. However rather than holding the inhale, you will hold the exhale. Inhale for a count of 5 (or whatever count is comfortable for you). Remember to use your complete breath by filling your lower belly, then side ribs, then upper chest. Smoothly flow directly into your exhale for the same count of 5. Again remember to empty the air from your chest first, then side ribs, and finally pulling your belly to your spine. Exhale completely. Get rid of all of the stale air. Now pause before the next breath for the same count of 5. Inhale for 5, exhale for 5, and then hold the air out for a count of 5. If you feel panicky while you hold the air out of your lungs then just simply allow yourself to breathe. There should be no performance pressure here!

In the pause between inhale and exhale there can be a profound moment of mental stillness. You may be able to find a moment where your constant mental chatter goes quiet. This moment of stillness can help you to reset thoughts or emotions that are overwhelming or out of control. By looking for mental stillness you can begin to prepare your mind for the state of quiet focus that will produce your best performance.

Technique #5 - Breathing for Resolution and Inspiration

Imagine there are two golden balls of energy. One of them is in your heart, the other is floating above you like a sun, its lovely golden rays of energy bathing all the creatures of the Earth. As you inhale, imagine you are breathing in the pure energy of the golden sun above you. Feel your complete breath pulling this energy into your entire body, bathing you in a golden light. Let this energy gather and build in your heart. Imagine the golden ball of energy in your heart becoming charged and energized with goodness. As you exhale allow any part of you that is unwanted to leave with your breath. You can exhale out jealousy, anger, sadness, fear, or anything that is not a part of who you want to be. Again when you inhale imagine pulling in the cleansing golden energy, gather it in your heart, and then exhale out any thought or emotion that does not serve you.

This is a great way to forgive yourself when you make a mistake, while inspiring yourself to attain a higher level of being. It is also a wonderful exercise to help you remain dignified when you are confronted with pettiness, gossip or any of the other difficult parts of life.

Once again, these breathing exercises should be practiced off the horse initially. Normally you will use only a very abbreviated form while in the saddle. The body learns very quickly to relax when focus is shifted to the breath. With only a little practice off the horse you will find that focusing on a single breath or two in the saddle can help to maintain a state of focused relaxation.

For more information on the mental game of dressage, see my web site www.seanaadamson.com. If you have comments or questions please feel free to email me directly at seanaadams@aol.com. I enjoy hearing from you!