Breathing for Performance

HOW TO DO IT:

CAUTION: Stop doing the breathing exercises if you feel dizzy, breathless or feel any other negative effects. To lessen dizziness or negative effects, only practice the breathing techniques for two or three cycles (a breath in and out is one cycle) until you become skilled then you can practice progressively using more cycles.

HEALTHY BREATHING

  • is using your diaphragm muscle for inhalation and maintaining at least an equal ratio of time for inhalation (air in)and exhalation(air out)

PERFORMANCE ENHANCEMENT BREATHING

6 BREATHS PER MINUTE

3 COUNTS IN HOLD 1-2 COUNTS -5 COUNTS OUT

Like a roller coaster, easy effortless and rhythmical

UNHEALTHY BREATHING

  • is holding your breath
  • Hyperventilating (taking more time breathing air in (inhalation) than breathing air out (exhalation). Leads to increased anxiety  DEER in the Headlights
  • using chest and upper back muscles instead of the  diaphragm
  • forcing air in or out rather than letting the air naturally move

DIAPHRAGM (DEEP) BREATHING

The diaphragm muscle under the rib cage is what most effectively controls breathing Most of their breathing is coming from the upper abdominal region. If your stomach comes out (like a balloon) when you bring the air in (shoulders stay down)

Using your chest and upper back muscles causes muscle tension which is related to fatigue, muscle tension headaches, and feelings of anxiety. When under heavy exercise, the body will automatically call upon the chest and upper back muscles as needed.

BREATHING EXERCISES FOR RELAXATION

Slow down your breathing rate. Instead of 3 counts in and 3 counts out, gradually make it 5 in and 5 out.  Begin by only doing two or three cycles at a time.

  • Practice breathing with one hand on upper abdominal region and the other hand on the opposite shoulder or you can place a heavy book on the stomach area when lying down. Try to make most of the movement from the abdominal region with very little movement across the chest or under the upper arm and hand.
  • Your ribs will expand out at the side as you become more skilled
  • Temperature Focused Breathing – Inhale air in through your nose allowing yourself to feel the cool sensations of the oxygen and energy as it moves through your nose down into your lungs.  Exhale through your mouth feeling the warmth and moisture of the air as it passes over your tongue, lips.  Continue this breathing pattern fully feeling and being aware of the temperature sensations

PRACTICE FOR PERFORMANCE  DO YOUR BREATHING 10 TIMES/PER DAY  LOG IT

Mental Strength Training with Patricia Hy

Everyone knows the importance of mental strength, but not everyone knows how to go about it. If these ring a bell with you, let me help strengthen your player’s mental fitness. Zoom workshops every Friday November 20 – December 18. 2020.

Next Gen Tennis League promises exciting matches

The Next Gen Tennis League again saw some great tennis last weekend at The Credit Valley Tennis Club and Burlington Tennis Club. This promises that Saturday the 24th will feature some exciting matches and very competitive tennis. All three matches will be played on Saturday October 24th, with Team Byte Network Security facing Team Hydrogen at noon (Burlington Tennis Club).

ITF Men’s 85 World Team Championships Renamed the Lorne Main Cup

Toronto, October 13, 2020 – The International Tennis Federation (ITF) announced on Tuesday that, as of 2021, the Men’s 85 World Team Championships will be renamed the Lorne Main Cup after the late Canadian. Lorne Main was selected for the honour following a unanimous vote by the ITF Seniors Committee, and approval from the ITF Board of Directors, after his name was put forward by Tennis Canada as part of the nomination process.
 

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