BREATHING – RELAXATION – MENTALIZATION
BREATHING
Breathing is natural, but there are techniques that can help in the execution of exercises, such as weightlifting and others.
I learned, long ago from a “best seller” writer who successfully ventured into the tabs of self-help Anthony Robbins, who is very useful the breath called “1 x 4 x 2”, OTHERS CALL IT “1X 4 X 2 X 1” where for each time of inspiration we block the air in the lungs and body for 4 equivalent times, then releasing the remaining air, already used, in 2 strokes. I inhale and exhale through my nose.
I do it and recommend it before Relaxation, during races and exercises, at all times that I remember, because in addition to oxygenating places that normal breathing does not reach, by efficiency it immediately reduces the heartbeat, even during exercise, even more so in the intervals between exercises, sets and sprints, saving the heart.
I start and recommend starting with 1 – 4 – 2, a few normal breaths, 2 – 8 – 4, that is: for every 2 times of about 1 second, 8 retention times, followed by 4 times of slow exhalation.
And as you get used to it, 3 – 12 – 6, 4 – 16 – 8, ………. 10 x 40 x 20, 15 x 60 x 30. I even did, younger, 30 inhaling, 120 (2 minutes or so) holding, and 60 times exhaling. Great Athletes can go much further!
This breathing work done lying down, comfortably, eyes closed, mentally counting the times (seconds) leads to an initial relaxation that can lead to sleep even before the relaxation itself!
RELAXATION
Accompanying my wife, Sônia Tinoco, who was very young, to a Relaxation class with a view to public speaking, in her Psychology Course at Gama Filho University (how could they put an end to Gama and UniverCidade?), I was able to watch the execution of a Method carried out by a Master, which I started to use, with slight adjustments.
I use it for myself, on normal days-nights, before important decisions and before Mentalization work with any special objective, such as solving a personal problem, mentally training fundamentals such as killing, fouls (penalties and others), or when part of the body or all of it is tired, accelerating recovery. Teaching in Theory and Practice to Athletes, executing commands on special days, and teaching them to execute when they think it is important.
In the lying position, very relaxed, with comfortable clothes (with the players lying on mats, without socks and boots, ‘in the shade, preferably). Light music, the sound of birds or noises of nature, flutes and other tranquilizers are recommended.
First, by making them mentally transport themselves to a quiet place they like. Then doing a few times the 1 – 4 – 2 breath, without stretching too much, just for initial relaxation, preparation for Relaxation. So. The first few times it is performed only in the large muscle groups, without reaching the extremities, because the work is much longer. After being adapted, complete relaxation is carried out, as in everything in the Didactics of Mestre Celio Cidade, from the simplest to the most complex.
After breathing, the initial relaxation begins at the feet, going up through the groups to the neck and head, always working front and back, antagonistic, when possible one side and the other.
Eyes closed (a player from América do RN never closed, because there was a similar joke they made in football that left that careless person who went deep into bad shape, getting up when everyone had already left). On command, extend the hindquarters of the potato leg, making the feet point forward… 6 time-seconds are counted, spoken softly, with instructions and corrections, and then, relax, for an equivalent time of 6 time-seconds. Here in relaxation it’s 6 x 6 all the time. Then you move on to the anterior group of the shin leg, flexing and bringing the tip of the feet towards your own nose, 6 seconds of firm contraction, 6 seconds of maximum relaxation. Then you move on to the muscles of the thighs, starting with the back, the back, tensing them for 6 times as if sticking your heels on the ground, and relax for another 6 seconds. To the thighs, 6 x 6. It is then moved on to the adductor muscles, then to the abductors, when comfort already occurs, and if done well, the lower limbs are no longer felt.
It is important to emphasize that while the requested muscles are contracting, all the others must be totally relaxed.
You then move on to the torso, first the muscles of the lumbar spine, pushing them against the floor or the mat, for the 6 seconds recommended and counted, releasing in the next 6 times. You then do the opposite, contracting the abdomen and then relaxing for another 6 times. It is important to note that fatigue accumulates in this region, just note the position of those tired on the field, with their hands on their hips, so if this is the case, physical fatigue, you can make two passes in each part of the lower spine, the posterior and the abdomen.
Going up towards the head, you then move to the thoracic spine, first contracting the muscles of the back, as if sticking the shoulders on the floor, 6 x 6, moving on to the pectorals, also in 6 x 6.
Next, work the arms, from the hands, flex and relax, forearms, flex and relax, and the front and back arm.
Then it moves on to the neck, where tensions and stresses usually accumulate, and therefore a double round can be made here if this is the case. First by extending the neck muscles, such as sticking the back of the head on the mattress/floor, for 6 seconds, then flexing the muscles in the front of the neck to touch the chin to the chest. Then the transverses of the neck, to the left, turning the head to one side, then to the right. It can be done twice if in a moment of stress, tension or anxiety (against performance).
Finally, the muscles of the face, contracting them as if uniting them all, in a large beak and, after relaxation, stretching the muscles of the face as in a big smile.
The lying position is maintained for a while longer, each one moves and stands up in their own time.
Except if, taking advantage of the relaxation, you go straight to the work of Mentalization.
MENTALIZATION
In this case, you go straight to the Mentalization command.
For a first situation, for example: solving a particular problem.
Mentally experience the preparation in the locker room, the entry into the field and the game itself, saving a goal or scoring the goal, the goals, in specific or decisive games, still at the opponent’s home.
The mental penalty kick, free kick or any other reason, which can be performed several times without the fatigue that the practice causes.
The first few times I usually do the command, after noticing the evolution I prepare them for self-relaxation and self-mentalization, so that they can do it at home, in concentration or teach others!
Whether the problem is public speaking or any other, the procedure is the same, visualizing the Event, your preparation for it, calmness, confidence and speech read slowly or impromptu.
If the Technical Commission includes a Psychologist, the work should be up to Her or Him.
Jucele Football Club
Julio Leal
Coach Champion of the World Under 20, Australia, 1993. Soccer
By Jucele
Repost on December 19th 2024
Julio Cesar Leal 