3. Breathing techniques: One of the
most fundamental and powerful ways
to impact your body’s ability to manage
energy is through proper breathing. A
basic technique called Circle Breathing
involves three main components: breathing
in through the nose and out through
the mouth, pausing between the inhale
and the exhale, and exhaling for longer
than you inhaled. Let go of excess
energy by concentrating on the exhale
and relaxing specific areas in your body
where you typically hold tension.
Toolbox Tip:
Find several times throughout the day when
you can take three to five Circle Breaths to
relax and let go of anxiety. Examples include
at the in gate, at the start of your warm-up, or
on the mounting block. In the show ring, shorthand
this technique with an exhale through
your mouth during opportune moments such
as a downward transition or a long canter
through the corner on a hunter course.
4. Visualization: Imagine yourself successfully
negotiating your class, course
or test, and you’ll gain confidence on
several levels. You practice channeling
your energy productively towards your
focus, position, and plan for the ring, and
you become more comfortable with the
ring itself and the riding challenges ahead.
Toolbox Tip:
As part of your pre-ride routine, try to positively
visualize the entirety of your ride – from walking
into the ring to patting your horse on the neck
as you exit. Use all your senses to create a vivid
and realistic mind/body experience.
5. Focus on progress: Be disciplined about seeing your positive progress in
every ride. Focus on your own performance
goals rather than relying on the
outcome of the class to tell you if you
have done a good job. When you direct
your energy into riding details that you
have control over, you will feel more
prepared and confident.
Toolbox Tip:
Be sure to integrate one or two performance
goals into your plan for the ring (e.g. eyes up
on focal points, checking your rein length in
each corner, etc.). After your ride, you can
give yourself feedback on your personal goals
and recognize specific facets of your progress – irrespective of the overall outcome.
These tools may seem straightforward,
but give yourself time to think
them through and practice them at
home. Then, the next time you pack
your tack box for the show, remember
to bring your performance toolbox
as well so you can enjoy feeling poised
and prepared!
Tonya Johnston, MA, is a sport
psychology consultant and hunte
/jumper competitor. She has worked
with equestrian athletes for the
past 15 years. Tonya’s clients have
attained competitive succes at
every level, from local shows
to national titles and awards.
Her website is Www.TonyaJohnston.com.
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Published in the May/June 2008 issue of Equine Wellness Magazine |
