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Mindfulness In Sports

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Mindfulness In Sports

mindfulness diagram 2Mindfulness in sports begins with the foundational principle of breathing. This article will focus on actual techniques aimed at slowing down the central nerve system through the use of breathing techniques and physical stretches. This is an important tool for any athlete to practice because of the profound effects that controlled slowing the mind and body can have on an athletic outcome. In order to learn these techniques properly, a specific step-by-step process(the diagram to the left) must happen.

First: Practice at bed time (green)

Second: Practice the technique in daily life activities (purple)

Third: Practice the technique at your respective athletic practice (orange)

Fourth: Practice the technique during a competition or performance (yellow)

Technique #1: Nostril Breathing

nosebreathingBreathing through the nose in daily activities, warming up before competition, training, lying in bed before sleep and while practicing imagery. This simple technique provides a practical way of slowing down the nervous system. When an athlete breathes through the nose, less oxygen is consumed, which sends a message to the brain that it is safe to relax. If this technique is practiced over time, the nervous system with drop to a lower baseline, making the athlete more relaxed.

Paschimottanasa3standing-forward-bend-with-psoas-awareness-6Technique #2: Forward Bending Either Sitting or Standing

Sitting on the ground with both legs straight in front of the body and bending the upper body towards the legs is an effective way to relax the body. The action of bending forward allows the nervous system to relax. If the athlete is inflexible, the use of a pillow or a folded blanket under the knees will assist in full relaxation. The forward bending position should be held for 2-5 minutes with nostril breathing. If the athlete is inflexible for the standing posture, simply bend at the knees to allow comfort for the stretch.

 

Technique #3: Intentional Exhalation

This technique requires the athlete to focus on the exhalation phase of the breath. The reason for this exercise is because during the exhalation phase, the nervous system relaxes. A simple way to practice this technique is to take 3 regular inhales and exhales, then begin to focus on lengthening the exhale to be twice as long as the inhale.

For example, inhale for a count of three and exhale for a count of six and repeat this ratio (1:2) for 5 minutes. This particular technique should be practiced at bed time. Then, use this technique after a workout as a way to recover. This can be a difficult technique to learn, but practice and patience play a large role in success. This technique trains the nervous system to respond in a new way to stress.

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About Colleen Hathaway, DC

Dr. Colleen Hathaway is a licensed chiropractor in the state of Wisconsin. Dr. Colleen is a native of Madison, WI and did her undergraduate work at the University of St. Thomas in Minnesota obtaining a B.S. in Corporate Fitness Science and Athletic Training. She played basketball for St. Thomas for four years and was the starting point guard on their 1991 NCAA Championship team.
Dr. Colleen completed her chiropractic degree at the Northwestern College of Chiropractic from 1993-1997. She has been in private practice for over 20 years and adores working with people of all walks of life. Her philosophy is grounded in the principles of wellness, balance, support and human performance. She utilizes gentle chiropractic and cranio-sacral techniques, including light touch energy work. Essentially, she works with the body’s innate wisdom by helping to remove blockages of the nerve system. Patient education and home exercise routines are an important part of most care plans. Dr. Colleen also refers and coordinate care with multiple practitioners (massage, medical doctors, etc.) in an effort to accommodate individual needs.
Dr. Colleen is active in numerous chiropractic ventures and her most notable experience was a humanitarian mission trip to Fortelaza, Brazil where she was able to provide chiropractic adjustments to hundreds of people. She is a member of SOTO, a Reiki Master and trained Cranio-sacral therapist through the Upledger Institute.
On a personal note, Dr. Colleen enjoys participating in the American Birkebeiner cross country ski race, rollerblading, hiking, yoga, golfing and all things nature. She was inducted into the Edgewood High School Athletic Hall of Fame in 2013.

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