Problem 1 - Health Sciences- Strength & Conditioning class A few days before a b

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Problem 1 - Health Sciences- Strength & Conditioning class A few days before a big game, a freshman American football quarterback seems somewhat distant and seems to be constantly out of breath. It is obvious from talking with him that he simply needs to learn to regulate his arousal level. He asks about any skills he can use before the game to maintain calm. Briefly describe how he can control arousal through breathing. Problem 1 - Health Sciences- Strength & Conditioning class A few days before a big game, a freshman American football quarterback seems somewhat distant and seems to be constantly out of breath. It is obvious from talking with him that he simply needs to learn to regulate his arousal level. He asks about any skills he can use before the game to maintain calm. Briefly describe how he can control arousal through breathing. Problem 1 - Health Sciences- Strength & Conditioning class A few days before a big game, a freshman American football quarterback seems somewhat distant and seems to be constantly out of breath. It is obvious from talking with him that he simply needs to learn to regulate his arousal level. He asks about any skills he can use before the game to maintain calm. Briefly describe how he can control arousal through breathing.

Explanation / Answer

He can control arousal through “Centering Breath” which is a stress control technique employed to reduce an individual’s experience of nervousness and/or anxiety and helps them to “control” the symptoms associated with it.The centering breath can be performed in any position, standing sitting or lying down.The “Centering Breath”process involves a parasympathetic neural pattern that slows the nervous system and sets in motion a calming response.

To begin, take a comfortable seat the one that supports your head and neck as well as your upper legs and torso. Close your eyes and settle into the support beneath you until you feel settled. This type of seating position is helpful to relax a few specific muscle groups in preparation for the centering breath process.

Step 1. Relax your jaw, tongue, pelvic floor, shoulders, hands and feet.

Step 2. Begin with a long breath in through your nose and fill your lungs to about 50%. Now take a deeper breath to 80%….and finally take a deeper breath and exhale to a heavy sigh out your mouth. Remember to take your time, this is not a quick process, it is best if you can take a brief pause at the end of the exhalation before you start another breath.

Step 3. On the heavy sigh breath, pay particular attention to your exhalation. During the process of exhalation most people will experience a sensation that drops down into the abdomen. Follow that sensation down to the end of the breath and notice where that finishing spot is. Ideally, you will feel that at the navel or lower.If you do this exercise after a stretching session, your finishing point will be lower in your torso. Again, remember to focus special attention to the pause at the end of the breath.

The above process of concentration on breathing changes the focal point of attention and diverts persons attention away from a stressor thus helping him with his arousal level.

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