Relaxation Training Techniques

Breathing Control Techniques

The 5-to-1 Count

Do the following in order:

Remember that you should allow yourself to feel the deepening relaxation. As you approach the number 1, you should feel calmer and more relaxed.

Three-Part Breathing

Do the following in order:

Visual Controlled Breathing

Do the following in order:

Kinesthetic Controlled Breathing

Do the following in order:

Audio Controlled Breathing

Do the following in order:

Muscle Relaxation

Progressive Muscle Relaxation

This exercise's goal is to teach you how to feel or sense tense muscles, and then relax them. In this exercise, you'll purposefully tense various muscles, focus your attention on how it feels, then force your muscles to relax. Learn the contrasting feeling.

Once a day, in a quiet place where you won't be disturbed, lie on your back and close your eyes. Follow the instructions. Overall, this exercise should take about 20-30 minutes. When you clench each muscle for this exercise, hold the muscles tight for 5-8 seconds before relaxing.

At this point, you should be relaxed. Use this technique to relax yourself, by practising it regularly. In stressful situations, scan yourself for tense muscles and relax them as you focus on your deep breathing. This can be an especially helpful exercise for shooters who overgrip their firearms, or tense up their shoulders at a match.

TargetShooting Canada - Copyright 2001: Patrick Haynes