Performance Psychology

Breathing

Diaphragmatic breathing is a form of relaxation by which we can biologically regulate the mind and body and calm the reactive core of the brain. This can be incorporated into other techniques, including progressive muscular relaxation, autogenic training, and mental imagery, for a combined relaxation effect. 

Diaphragmatic breathing- The most basic relaxation technique; breathing from the lower stomach or diaphragm rather than the thoracic area.

Belly breathing- The most common form of relaxation by means of placing the emphasis of one's breathing on the lower stomach area (belly or diaphragm) rather than the upper chest (thoracic area), thereby decreasing sympathetic response and inducing a greater sense of relaxation.

10 min Breathing -John Kabat-Zinn- >Download<

Mindfulness of Breathing - John Kabat-Zinn - >Download< 

Relaxation & Memory Improvement

  • Track 1 - Dr. David Illig - Relax & Improve Your Memory >Download<

 

  • Track 2 - Dr. David Illig - Relax & Improve Your Memory >Download<

Mountain Lake- a visualization exercise focusing on nature as a way to relax and experience peace.

Mountain Lake (16 min) - Relaxation >Download<

Progressive Muscle Relaxation (PMR)- A relaxation technique; tensing and then relaxing the body's muscle groups in a systematic and progressive fashion to decrease muscle tension. This technique is beneficial in decreasing levels of muscle tension while increasing overall awareness of muscle tension. 

Progressive Muscle Relaxation >Download<

Autogenic Relaxation- repeating relaxation associated words to self to enhance relaxation such as warmth and heaviness.

Autogenic Relaxation >Download<

Concentration & Body Scans

Concentration meditation- Also known as exclusive meditation, a form of meditation restricting consciousness to focus on a single thought. Five actions are used to enhance one's attention on a single focused thought. These five actions include mental repetition, visual concentration, repeated sounds, physical repetition, and tactile repetition.

Concentration >Download<

Body Scan Meditation- This technique can be helpful when working with stress, anxiety, and physical pain by bringing awareness to whatever you feel or sense in the body. 

Body Scan Meditation 1 John Kabat-Zinn >Download<

Mindfulness Meditations

Rainbow Meditation- This technique focuses on seven different energy centers, or chakras, that go along your body’s midline from the top of your head to the base of your spine.  Each one is connected with a color that together makes up the colors of the rainbow. 

Crown Chakra (Violet)

Brow Chakra (Indigo)

Throat Chakra (Blue)

Heart Chakra (Green)

Solar Plexus Chakra (Bright yellow)

Spleen Chakra (Orange)

Root Chakra (Red)

Rainbow Meditation >Download<