One of the biggest challenges I face in tennis is managing my nerves. There are moments in a match when my adrenaline starts pumping, and my body demands attention if I want to stay calm.
Last week, my opponent charged the net so fast that I had moments of sheer panic.
With a racing heart, sweaty palms, and countless thoughts flooding my mind, deciding the next move was difficult.
Both on and off the court, moments of panic often surprise us, overwhelming our nervous system with the intensity that feels like a triple shot of espresso.
Life’s unpredictable moments can leave us rattled.
However, with the right tools, we can control how long it lasts and the impact on our mind and body.
By understanding our energy dynamics, we can maintain a level of calm, confidence, and a clear mindset no matter what comes our way.
Psychologist Dr. Leslie Sherlin from SenseLabs trained athletes with a unique approach.
She helped them modify their brain activity to meet their specific needs. Some athletes struggle to switch off their constant drive for improvement, while others are relaxed but unable to maintain focus for long periods.
By using electroencephalography (EEG), Dr. Sherlin recorded each athlete's brain's electrical activity to determine their individual characteristics. She then helped them gain control over their brainwave activity by practicing various techniques daily.
As Dr. Sherlin says, “It’s like teaching your body to learn any new skill, playing an instrument or a new drill in sport. You are teaching the brain to do something else, and the more you practice it, the more you can control it.”
Brain waves are electrical signals that communicate with all parts of our brain. Understanding their patterns and how to regulate them can be a superpower when it comes to how we feel and behave.
“Beta” waves are high-energy brain waves. When they're too active, we might feel anxious, have trouble sleeping, or act impulsively. It's like our brain is in overdrive!
“Alpha” waves are more laid-back, and when they dominate, we might feel calm and relaxed. However, too many alpha waves can lead to daydreaming or even difficulty focusing.
"Theta” waves are the dreamy waves that show up during light sleep or when we're zoned out on Netflix. If theta waves are too strong during waking hours, it can contribute to memory problems and poor attention.
“Delta” waves are the slowest brain waves and are associated with deep sleep and hypnosis.
I recently came across an interesting brain wave study that investigated the psycho-physiological effects of slow breathing techniques.
Respiratory-Cardiac Coupling is a method that involves slow and controlled breathing to synchronize one's heart rate. When inhaling, the heart rate may slightly increase, while exhaling often leads to a decrease in heart rate.
This coupling method is a natural way the body stabilizes the nervous system.
By engaging in slow breathing, you intentionally extend the duration of your breath cycles. For example, instead of the typical 12-15 breaths per minute, you might slow down to 6-8 breaths per minute. This deliberate slowing of the breath leads to a longer exhalation phase. During the exhale, the Vagus nerve is activated.
The Vagus nerve plays a crucial role in relaxation and reducing stress. When activated, it helps slow down the heart rate, decrease blood pressure, and stimulate the body's "rest and digest" response, the opposite of the body's "fight or flight" response.
Through practicing slow breathing techniques, we can consciously control our breathing and heart rate, shifting our bodies away from high-pressure situations.
When we’re stressed, our brain waves oscillate at a rapid “beta” frequency. But, by training ourselves to slow the breath by extending our exhales, our bodies can quickly stabilize to settle into healthier brain wave activity.
This week’s energy update: Master Your Breath, Master Your Mind.
We can manage moments of panic in our lives by mastering our breathing.
As for my tennis game, when my opponents “rush and crush”, I slow my breath to focus on a longer exhale.
