Swimming Dryland Relaxation Techniques

Last Updated on November 15, 2023 by admin

In this article, we’ll provide examples of some swimming dryland relaxation techniques. These can be used practised to competition to reduce anxiety, to aid a good night’s sleep or help in the recovery process.

The ability to be able to relax is of great benefit to any swimmer wishing to train and compete at their optimum level.

Dryland relaxation techniques can help swimmers reduce any self-doubts, worries or physical anxieties while increasing their concentration and performance.

Dryland relaxation techniques can also be used to aid a good night’s sleep and to help a swimmer to rest and recover from the rigours of training or competition.

Listed below are a number of examples of swimming dryland relaxation techniques.

Breath control exercises

Introduction: Breathing in a controlled manner is a simple and effective way to relax. It increases oxygen in the blood, reduces anxiety and reduces muscle tension.

Breathing exercise example

Introduction: This is a great but simple and effective introductory breathing exercise to help swimmers relax.

How to perform this breathing exercise: The swimmer should find a quiet place where they can either lie down or sit for 20 minutes, without being disturbed.

The swimmer should close their eyes and focus on the rise and fall of their chest whilst breathing in a calm and steady manner for 2-3 minutes.
Next, the swimmer should focus on the sound of their breathing, whilst breathing in a calm and steady manner for a further 2-3 minutes.
As they become more relaxed their breathing should get louder.
Next, the swimmer should focus on relaxing their chest muscles as they exhale, Whilst they breathe in a calm and steady manner for a further 3-4 minutes.
Swimmers should ensure that their chest muscles rise higher and fall deeper with each exhalation.
The swimmer should repeat these exercises for the next 10 minutes.

4-7-8 breath control exercise

Introduction: The 4-7-8 breathing technique, is a simple and widely used breathing technique, to help swimmers reduce their anxiety and to help them to relax.

How to perform this breathing exercise: The swimmer should find a quiet place where they can either lie down or sit, without being disturbed.

Swimmers should slowly exhale and empty their lungs.
Then they should breathe in slowly and deeply for four
They then should hold their breath for seven
Before forcefully exhaling through their mouth for eight
This should be repeated between four to eight times.
Some swimmers also find this a useful exercise for helping them sleep.

Repeatedly tensing and relaxing sets of muscles is a great great swimming dryland relaxation technique — **Repeatedly tensing and relaxing sets of muscles is a great swimming dryland swimming relaxation technique**

Muscle relaxation exercise

Introduction: Repeatedly tensing and relaxing sets of muscles is a great relaxation exercise.

Muscle relaxation exercise example

How to perform this muscle relaxation exercise: The swimmer should find a quiet place where they can either lay down or sit for 5-10 minutes, without being disturbed.

The swimmer should close their eyes and focus on a particular muscle group in turn.
They should tense/tighten a group of muscles for five seconds and then relax them for five seconds, and repeat five times
The swimmer should slowly work all the muscle groups in their body
Starting with their feet, then calves, then thighs, then buttocks, then the trunk, then chest, then arms (by clenching and unclenching their fists)
They should then slowly work their way back down their body, in reverse order.

Visualisation relaxation exercise

Introduction: Using visualisation techniques is another great way of relaxing.

Visualisation relaxation exercise example

How to perform this visualisation relaxation exercise: The swimmer should find a quiet place where they can either lay down or sit for 5-10 minutes, without being disturbed.

The swimmer should take two slow deep breaths, releasing tension with each exhalation.
Then the swimmer slowly inhales and exhales, whilst slowly counting backwards from twenty down to zero.
As the swimmer counts to zero, they begin to visualise themselves being in a quiet, peaceful and tranquil place.
This quiet, peaceful and tranquil place can either be real or imaginary.
It could be a beach, a forest or a park, in fact anywhere that makes the swimmer feel relaxed.
It’s a place where they feel they can chill out, relax and do nothing.
The swimmer imagines themselves in this ‘perfect place’ for up to ten minutes.
Some swimmers listen to relaxing ‘chill-out’ music while performing this exercise.

Visualise in detail

To make the exercise more effective, the swimmer should try to visualise in as much detail, their ‘perfect place’ as possible. For example, where is their ‘perfect place’?
What can they see? Swimmers need to imagine the shape, size and colours of what they can see. For example, a large golden sandy beach, with a deep blue sea and gently swaying tall green palm trees.
What can they hear? For example, small waves lapping gently upon the sand. Seagulls calling in the distance.
What can they feel? For example, they feel the warm smooth sand with their fingers and toes. They also feel the warm sun and a gentle sea breeze on their face, arms and legs.
Are there any smells? For example, They smell the salty sea.
The swimmer should remain in their ‘perfect place’ for ten minutes.
It may be advisable for the swimmer to set either a watch or mobile/cell phone alarm, just in case they fall asleep or they lose track of time.
Once the ten minutes are finished, the swimmer should begin to slowly count upwards from one to ten.
During this time they should turn off any music and slowly come out of their ‘perfect place’.
On the count of ten, the swimmer should open their eyes, take a deep breath and sit quietly for a moment before getting up.

Meditation

Introduction: Meditation is a technique of the mind, which helps a swimmer to focus, concentrate, stay calm and be positive. Many swimmers use meditation to reinforce other relaxation techniques. For example,

Using meditation techniques before their poolside/deck warm-ups. They focus their mind on individual parts of their body and feel their strength and flexibility.
Many swimmers use meditation techniques to reinforce their self-talk. They use simple positive mantras like ‘you’ve got this’, to change any negative thoughts into positive ones.
Some swimmers use meditation techniques to help them with their breathing relaxation exercises. (see above)
Other swimmers use meditation techniques to help them with their visualisation relaxation exercises. (see above)

Although swimmers can either sit or lie down while performing meditation, many swimmers prefer to sit cross-legged on a pillow. This helps create a stable and comfortable position for meditation.

Yoga

Yoga is a generic name for a variety of exercises developed in ancient India, that focuses on strength, balance, flexibility and breathing to boost physical and psychological well-being.

This can give a swimmer a number of important physical and psychological benefits, which can enhance their performance.

Journaling

Introduction: Journaling is a method of overcoming a swimmer’s anxieties by writing them down.

Journaling relaxation exercise example:

How to perform this journaling exercise: The swimmer should list all their current swimming concerns.

This should be done in chronological order (most concerning first)
The swimmer should leave four or five blank lines, underneath each concern for later in this exercise.
This exercise can be conducted on a pc, tablet, note pad etc.

The swimmer should now take their time and read through this list of their concerns and evaluate these situations.

The swimmer should then ask themselves questions such as,

How likely is this to happen?
What can I do to make this less likely to happen?
Is there anyone who could help me?

While evaluating these situations, the swimmer should try to come up with positive solutions, such as,

If this happens, then I’ll give it my best shot.
I’ll practice this in training over the next few weeks, to work on any of my weaknesses.
I’ll speak to my coach, to see if they can help me.

The very process of writing their problems down, evaluating them and trying to find a solution, makes journaling for some swimmers, a very powerful technique for reducing anxieties.

Other swimming dryland relaxation techniques

Listening to music:

Listening to music with a slower tempo can be a great way to relax. However, what some people might find relaxing music can be irritating to others, so ensure the music the swimmer wishes to relax to, has been chosen by them.

Reading a book:

Reading a book is one of the best and quickest ways to relax, clearing the mind, slowing down the heart rate and easing tension in the muscles.

Hot Shower:

Having a hot shower, before going to bed is a natural sedative, which can also reduce stress and ease anxiety.

Takeaways

Swimming dryland relaxation techniques can be used prior to competition to reduce anxiety, to aid in a good night’s sleep or to aid the recovery process.

Coach Arthur says: “There are many different relaxation techniques, but all need to be practised regularly to make them effective”.

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