Cricket Mental Training: Performance Breathing Skills
Rahul Dravid is a cricketer who has always portrayed the emotional control of an ‘Iceman’, nothing seems to phase him, this is reflected in his ability to manage his focus and emotions for the long innings that have become his trademark.
The ability to self-calm his emotions and quieten his mind lets Dravid focus on his game plan and strategy whilst batting.
To access the quiet mind exemplified by Rahul Dravid we are going to usebreath as the first door into this Zone State of optimal performance.
We take breath for granted and breathe unconsciously for the most part.
Our breath links and reflects our mind-body state, I use the common distinction between the mind and the body, where in fact there is really just the brain and the mind and body are a single extension of this.
Our breath is an indicator of our mental state, calm, smooth breathing is reflected in a quiet, calm mind for the cricketer.
Conversely, erratic, disrupted breathing is a reflection of an anxious, upset mind.
Have you ever noticed how you automatically sigh or take a deep breath to calm your self down.
Did you notice that when someone is upset their breath is short and shallow, when we cry we do this, often breathing in jerks between sobs.
When we are fearful or anxious a part of the brain is activated that is responsible for our survival, our breathing is shallow, high in the chest and is fine for running away from a tiger, but very unresourceful for facing a quick bowler or having to bowl to Adam Gilchrist in full flow.
Practical Breathing Exercise
For you to develop this kind of quiet mind and for it to be effective for you, the cricket player, coach or parent, let us make this practical.
Think of a time when you were anxious or feaful in a cricket context…
It may have been on the field or it may have been off the field when you were waiting to bat, before you had to open the bowling, perhaps you had a disagreement with your coach or captain.
A disagreement with a player or you get very anxious when watching your child play.
Float back into that memory and remember it in as vivid detail as possible.
Close your eyes, be in your body, back in the same place, allow the images and sights and sounds to come back to you.
What are you feeling ?
Where was the feeling in your body?
Think back to where your mind was, could you control your focus or was your mind scattered ?
Where are you breathing … in your chest, high … or lower into your abdomen?
Are you perspiring, mouth dry ?
Now lets use an exercise to take control of this type of situation
Make yourself comfortable, loosen any tight clothing and make sure you aren’t going to be disturbed.
Rest one hand above your stomach and the other below it, close your eyes and breathe deeply into the bottom of your stomach, picture and imagine your stomach inflating like a ball when you inhale and deflating as you breathe out.
With each in breath you are bringing in life, calmness and positive energy …. with each out breath you are releasing waste material, anxiety and negative energy.
As you continue to breathe, slowly, with each out breath repeat the word, relax three times, long, smooth and slow.
Relax-Relax-Relax
Repeat this cycle twenty one times.
When you get to the end of this cycle notice how you feel, you may find that you are deeply relaxed and your mind has become quiet.
You have consciously used your breath to change your mind-body state, you have taken control of a normally unconscious process, your breathing and used it to re-focus your mind and body positively.
You can use this anytime, any place, to access this resourceful state.
A wonderful secondary gain from this exercise is that when practiced regularly you are wiring into your brain a relaxed, calm state that you can access on demand.
To trigger this calm state all you need to do is breathe in and then out and as you exhale use your trigger phrase Relax-Relax-Relax, you will find your calm state is accessed on demand.
Try it, the next time you are anxious about going out to bat, or bowling to a particular batter, use it and follow up with positive self talk.
Feeding the brain positive thoughts about the challenge and your ability to think and act clearly and calmly.
In Neuro Linguistic Programming (NLP) this is known as Anchoring a state. It is based on Pavlovian conditioning.
Have fun with it and use it in different situations to take control of your emotions.
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About Richard Pybus
I'm Richard Pybus, I've coached Pakistan, Bangladesh, Middlesex, Titans and the Cape Cobras in South Africa and the goal of this site is to help you to play winning cricket.