Athletes are more vulnerable to physical and psychological reactions to stress and anxiety. There are certain relaxation techniques that can help players relax and these techniques, if followed regularly, can help improve their game. These techniques can be followed before a match and even during a match to manage stress.

The different techniques that can help athletes are breathing exercises, meditation, muscle relaxation and visualization. It is a known fact that sport is more of a mental feat than a physical one and to be mentally prepared for a big game, athletes can rely on these relaxation techniques.

Step 1. Deep breath

It is common for athletes to succumb to anxiety before a match; athletes experience muscle tension and, as a result, an increased heart rate. These side effects of anxiety act as a handicap and get in the way of players’ performance. They find it difficult to concentrate on the game and lose focus and concentration. Deep breathing can help you immensely to relax and loosen up the tense muscles in your body.

Deep breathing helps players to rest and this technique, when used in combination with other techniques, is even more powerful.

Step 2. Meditation.

Meditation is another useful technique that can help a player reduce stress and perform at their highest level. This technique emphasizes that one concentrates only on the present thought and blocks out all other thoughts that confuse the mind. The trick is to focus on a word or blanket that will help the athlete forget all the fear and anxiety about him and help him focus better on his game.

Step 3. Muscle relaxation.

The most damaging effect of stress on athletes is that it causes muscles to contract and breathing to slow. This causes the hearing frequency to increase and a lot if energy is consumed. The muscle relaxation technique should be practiced by an athlete on a regular basis. In this way, you can relax the tense muscle, be it a clenched jaw or an unmoving fist.
While taking deep breaths, the athlete should focus on tensing the muscles and then relaxing as they exhale.

Step 4. Visualization.

The key to winning a game is to believe and visualize that you really can win the game. Confidence or lack of it can make or break the athlete. The athlete must take some time and in a quiet place to visualize the development of the game. For example, if he is a basketball player, he should visualize how his muscles tense when he is about to throw the ball and how his fingers react when balls are about to come off his fingertips. Visualizing a perfect combination and a victory can make a difference in his confidence and also in his game.