Relaxation Techniques: A Secret Weapon.

Staying calm under pressure isn't just nice-to-have, it’s a performance advantage. Whether you're gearing up for your next race or simply navigating the daily demands of life, learning to regulate your mental and physical state is a game-changer.

In his TED Talk Professor Martin Hagger from Curtin University highlights how elite athletes regularly turn to relaxation techniques to manage stress and sharpen focus. These aren’t just pre-race rituals—they’re tools grounded in science, capable of transforming mindset, enhancing clarity, and boosting resilience.

Real Athlete Rituals

Some of the most successful athletes in the world rely on relaxation techniques to stay composed in the heat of competition:

• Michael Phelps, the most decorated Olympian of all time, famously listened to music before every event. This wasn’t just to pump himself up—it was a personal strategy to enter a focused and optimal mental state.

• Yelena Isinbayeva, Olympic pole vault champion, practiced meditation before competitions. She would cover herself in layers of clothing to block out distractions and mentally center herself before taking action.

Their examples show us that relaxation techniques aren’t about doing less—they’re about preparing more intentionally.

Science-Backed Strategies for Calm and Clarity

Here are a few relaxation methods backed by research that you can use in your own training and racing routine:

1. Progressive Muscle Relaxation (PMR)

This involves tensing and releasing muscle groups one at a time, helping the body shift out of a stressed state. PMR has been shown to reduce physical tension and promote mental ease.

2. Controlled Breathing

Breathwork is one of the fastest ways to shift your physiology. Neuroscientist Andrew Huberman notes that by consciously changing your breathing, you can influence not just your mental state, but your emotional and physical health as well. .

Try this: Inhale for 4 counts, hold for 4, exhale for 6. Do this for 1–2 minutes and feel your nervous system start to calm. A great breathing app which I use myself and recommend to my running clients is STATE . It has been developed by Dr Huberman and is inexpensive.

3. Mindfulness and Meditation

Practices like mindfulness and meditation aren’t just for yogis—they’re powerful tools for runners and athletes too. These practices enhance mental clarity, emotional regulation, and focus—key ingredients when facing tough sessions or in races.

4. Yoga and Gentle Stretching

Incorporating yoga into your weekly routine can help reduce stress, improve mobility, and promote recovery. The gentle connection between movement and breath is a subtle, yet powerful way to build a more resilient mind-body connection.

Bring It Into Your Routine

You don’t need to be an Olympian to benefit from these techniques. Here’s how you can start:

• Add 5 minutes of breathwork before or after a run.

• Use music to create a calming pre-race ritual.

• Practice PMR or meditation the night before a race to improve sleep and lower pre-event tension.

• Use mindfulness mid-run to recenter during difficult moments.

Remember: Many people find relaxation techniques helpful for coping with the stress and fast pace of daily life. The best athletes in the world prioritize calm because it allows them to compete with confidence, focus, and joy. By adding just a few of these techniques to your training toolbox, you’ll not only perform better—you’ll enjoy the journey more too.

If you are interested in achieving your running potential or if you would like to learn more about my coaching service. Get in touch @ coach.run2thetop@gmail.com  or complete the contact form