Simple Meditation Exercises to Help You Relax in Sport

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Doing simple exercises can help us feel less worried and stressed.

Simple breathing exercise 

Sitting comfortably, breathe gently, slowly and evenly.

Notice the stretching sensation as you breathe in. As you breathe out notice the relaxation that follows. 

Count in your mind, letting each count last about a second:

1) Rest your hand on your belly button. Take a normal breath and hold it as you count to 5.

2) Breathe out slowly, relaxing your shoulders, face and body, as you count to 4.

3) Breathe in slowly, letting your hand move outwards with your stomach, as you count to 4.

4) Breathe out slowly and let your hand and stomach move inwards, as you count to 4.

5) Breathe like this for 5 more breaths, focusing on your hand and stomach as they rise and fall, relaxing more with each breath.

6) Hold your breath like you did at the beginning and repeat the whole exercise again.

What's this good for?

  • Helping panic attacks
  • Boosting concentration
  • Preparing for difficult tasks
  • Relaxing
  • Sleeping better

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Muscle relaxation exercise

Sit or lie down and make yourself comfortable.

As you do this exercise use the comfortable stomach breathing from above.

1) Breathe in, clench your right hand, notice the tension in your hand and arm.

Breathe out, relax, notice the difference.

2) Breathe in, clench your left hand, notice the tension.

Breathe out, relax, notice the difference.

Notice how comfortably heavy your hands and arms feel when you let them relax.

3) Breathe in, clench your thighs and buttocks, notice the tension.

Breathe out, relax, notice the difference.

4) Breathe in, bend your feet up, notice the tension in your legs and feet.

Breathe out, relax, notice the difference.

5) Breathe in and point your toes, notice the tension in your legs and feet.

Breathe out, relax, notice the difference.

What's this good for?

  • Soothing aches and pains 
  • Letting go of tension

Find out more about how stress affects you and dealing with anxiety.