By Jim Freeman
January 6, 2023
Research has shown that slowing down and deepening our breath shifts us from the stress response to the relaxation response; this slows the heart, normalizes blood pressure, increases blood flow to the digestive system, deepens sleep, increases energy, focus, concentration, and memory - optimal breathing not only helps prevent or cure diseases, it raises performance levels in school and sports. - Jim Loehr and Jeffrey Migdow, Breathe In, Breathe Out
The way is in training. - Miyamoto Musashi, Book of Five Rings
In the 1970's, Dr. Herbert Benson, a professor at the Harvard Medical School, identified the relaxation response as the body's opposite reaction to the stress response. The stress response features heightened levels of anxiety and adrenaline along with increased muscle tension, blood pressure and heart rate. Eliciting the relaxation response has been shown to feature lowered heart rate and blood pressure while brain wave activity mirrors that found in the zone or flow state which results in fluid and "effortless" movement. That material has been covered extensively in the previous two essays on this site. Since Dr. Benson's best-selling book, The Relaxation Response was published in 1975, many sports psychologists and performance coaches have introduced mindfulness and breathwork to their clients in the worlds of entertainment, business, sports and the military. Over the last 40 years, Dr. Benson and his team have researched and discussed how the harmful affects of stress and anxiety may be ameliorated through meditation programs and other relaxation response exercises. They have also conveyed how such exercises can benefit those seeking improved performance levels in their respective undertakings.
There are any number of ways to engage in this practice but Dr. Benson and his associates have used the ensuing approach to trigger the relaxation response at the Harvard Medical School for decades. The following is adapted from his book, Relaxation Revolution as well as Jayne Storey's books Breathe Golf and Connected Golf.
Step 1: Choose a focus word, phrase, image or short prayer for your relaxation session. You can also elect to place your attention on your breathing.
The word or phrase you choose (like "one" or "peace") should produce a neutral or positive feeling. Focus on that word during the exhalation phase throughout the practice. You can also pick a word, phrase or prayer that is soothing and aligns with your personal belief system or world view. For example, a Christian might select "Christ have mercy" or a Muslim may choose "In sha'Allah".
From a performance standpoint, breath awareness is crucial to being able to elicit the relaxation response. Greater breath awareness will only occur through consistent training and focus on the breath. This will allow for the use of the slow, deep breath to quiet the mind and control biochemistry in any activity that produces heightened levels of anxiety, stress and nervousness.
Finding time each day to practice paying attention to your breathing is the only way to become conscious of this automatic process - and it's only by making it conscious that you can harness it for your game. - Jayne Storey, Breathe Golf
Step 2: Find a quiet place and sit calmly in a comfortable and upright position. It can be in a chair or on the floor. You can rest your hands on your thighs, or lay your left hand in the palm of your right hand at your abdomen, or have your hands form a circle at your abdomen. Placing your hands at the waist will keep you minfdul of breathing from your abdomen as opposed to breathing from your chest.
Step 3: Close your eyes. You may also choose to keep your eyes open using a broad, gentle gaze as opposed to a focused stare.
Step 4: Empty your chest and progressively relax all your muscles, beginning with your toes and feet and moving up through your body, shoulders, and face. This will take a couple of minutes.
Step 5: Breathe slowly and naturally through your nose and focus breath awareness on your abdomen (from your hara or tanden, a couple of inches below your navel). Don't force it, just envision it. You will feel your abdomen expand as you inhale. As you exhale, silently repeat your focus word, phrase or prayer. Or concentrate on your breathing rhythm if you have chosen to think about your breath. For example, you may want to think "in" and "out" or "inhale" and "exhale". You can also choose to sit quietly and be aware of your breath without repeating any breath-related phrases like those mentioned above.
Where you breathe from is vital too; shallow breathing (from the chest)...serves to initiate the stress response, causing feelings of anxiety and promoting tension in the body. Long, slow, deep breaths (from the hara) encourage the opposite of this, engage the relaxation response and with it the alpha state or Zen-mind, which is essential for effortless shot-making. - Jayne Storey, Breathe Golf
Step 6: Assume a passive or neutral attitude during the session. That means no worrying about whether you're doing it right. Invariably, your mind will drift and other thoughts will come into your head. When that occurs gently direct your attention back to your breath, focus word, phrase or prayer. This will increase your ability to focus and then refocus. You can return to your breath anytime during the day when you're feeling anxious or stressed. Simply, pause and take a couple of slow, deep breaths through your nose to calm yourself.
Yet if you pause and take a moment to breathe, the link between the mind and the body can be quickly re-established. - Jayne Storey, Breathe Golf
Step 7: Continue with the exercise for 12-15 minutes. Don't apply judgement to this step (or any of the other steps). If you feel finished, it's ok to stop...even if it's only been 10 minutes. This activity should not be viewed as yet another thing to stress about. You can also choose to stretch the session out to 20 or 30 minutes. Eventually, you may wish to perform your practice when tired or hungry or when other people are around. This is a way to train your ability to remain neutral and in control during stressful or pressurized situations.
The deep, controlled breathing process coupled with positive attention control and imagery will enable you to override any destructive thoughts or emotions sneaking in...As you practice, you'll find stress dissipating in the face of improved, clarity, focus, and resilience. - Mark Divine, The Way of the SEAL
Step 8: Perform your practice at least once daily, preferably in the morning prior to breakfast and then in the early afternoon or evening before dinner. If a day or session is missed, do not overreact and tune yourself up over it. There is no winning or losing at meditation, just pick it up the next time. Attempt to be aware of your breath as often as possible throughout the day. The more you perform your practice the easier it will be to access your breath during times of nervousness or stress.
Avoid using an app for these sessions. You want to be the one doing the work and not relying on someone else to do it for you. If you are concerned about going too long or falling asleep (it happens), then set an alarm for 30 minutes. That should give you plenty of time to move smoothly out of your meditative state at the end of the session. When you're finished take a few minutes to image or visualize accomplishing a goal or improving a skill then open your eyes. See yourself breathing slowly and deeply throughout the day. This can also be done while going for a walk or standing in line at the grocery store. The result will be an increased ability to bring about the relaxation response, to be able to stay in the present moment and to more consistently be at one's best.
"Make everything quiet inside." - GI Gurdjieff
