Appendix: Breathing in the “Relaxation Scale”

Stress and accumulated tension can hinder recovery and performance. A progressive relaxation method, based on extended breathing cycles, can help the athlete release these tensions smoothly and effectively.

The breathing in the “Relaxation Scale” is a technique where the athlete gradually extends the breathing intervals with each cycle (for example: inhaling for 4 seconds, then 5, then 6...). By allowing for progressive relaxation, this method helps achieve a state of deep calm.

Origins and Fundamental Principles

Origins: Inspired by meditation and mindfulness techniques, this method harnesses the power of extended breathing cycles to promote deep relaxation.

Key Principle: Gradually extending the durations of inhalation and exhalation helps regulate the nervous system, release tension, and anchor a state of serenity.

Specific Benefits

• Progressive relaxation: By extending the breathing cycles, this technique promotes a smooth and natural release.
• Mental calming: Focusing on the breathing durations helps eliminate distractions and calm the mind.
• Optimized recovery: This method facilitates a state of deep calm, ideal for mental and physical recovery.

Steps to Practice Breathing in the “Relaxation Scale”

• Step 1: Prepare yourself: Settle in a quiet place, in a comfortable position (sitting or lying down). Take a few natural breaths to center yourself.
• Step 2: Start with a short cycle: Begin with an inhalation of 4 seconds and an exhalation of 4 seconds.
• Step 3: Gradually extend the durations: Extend the durations by one second with each cycle:
  • Cycle 1: 4 seconds of inhalation / 4 seconds of exhalation.
  • Cycle 2: 5 seconds of inhalation / 5 seconds of exhalation.
  • Cycle 3: 6 seconds of inhalation / 6 seconds of exhalation.
• Step 4: Find your comfortable limit: Continue to extend the cycles until you reach a duration that feels comfortable for you. Maintain this last cycle for 1 to 2 minutes to deepen relaxation.
• Step 5: Return to a natural rhythm: Gently return to normal breathing, enjoying the calm state achieved.

Sports Applications

• Before a competition: Use this technique to reduce stress and enter a state of calm concentration.
• After training or competition: Promote mental and physical recovery with this progressive method.
• Before sleep: Integrate this practice to facilitate falling asleep and improve the quality of rest.

Tips to Optimize Practice

• Stay attentive to your comfort: Do not force longer cycles, adjust the durations to your natural breathing.
• Focus on sensations: Pay attention to the fluidity of your breathing and the gradual release of your body.
• Practice regularly: Incorporate this method into your routines to maximize its long-term effects.

Common Obstacles and Solutions

• Shortness of breath or discomfort  |  If extending the cycles becomes difficult, return to shorter durations or maintain a fixed duration.  | 
• Difficulty staying focused  |  Count mentally or use an audio guide to maintain focus.  | 
• Persistent tension  |  Visualize the tensions dissolving with each exhalation.  | 

Example of a Guided Exercise

Practical Example – Relaxation Scale

• Cycle 1: Inhale for 4 seconds, exhale for 4 seconds.
• Cycle 2: Inhale for 5 seconds, exhale for 5 seconds.
• Cycle 3: Inhale for 6 seconds, exhale for 6 seconds.
• Continuation of the exercise: Continue until you reach a comfortable duration (e.g., 8 seconds), then maintain this rhythm for 1 to 2 minutes.

Breathing in the “Relaxation Scale” is a gentle and effective method to achieve a state of deep calm. By gradually extending the breathing cycles, this technique regulates the nervous system, releases tension, and optimizes mental and physical recovery.

“Extend each breath, reach serenity.”

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