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【自潛技巧】從世界冠軍的課程學放鬆!

放鬆是自由潛水的基石,有時我們可能覺得自己已經夠放鬆了,但在練習中有時仍會發現,好像還有機會更放鬆一點,卸下身上一層一層的武裝,讓自己進入更深度的寧靜中…

最近看 William Trubridge的線上課程:其中有一則「七個放鬆技巧」,分享我們覺得最幫助的幾項!

澄實教練最喜歡的放鬆技巧:⁡

❶ 身體掃描

從頭到腳、從腳到頭,觀察身體的每一個部位,並用意識告訴每一個部位放鬆。肩、頸、頭區域通常需要多注意幾遍,包含口腔內部、牙齒、舌頭的放鬆。準備調息時用身體掃描讓自己專注,而在靜態閉氣時,若可以專心身體掃描,能幫助心思不糾結在「閉氣時間」上,專心感受身體,時間會過個更快,但是一直焦慮等待時間提醒,10秒會像是10分鐘一樣長。

❷ 找到身心的結

身體掃描的延伸是「找到身心的結」。可能是某一根手指不夠放鬆、或是心理卡住的一個想法,練習中去找到這些微小的緊繃,並把它放掉,會讓整個放鬆體驗完全不一樣!

常常有緊繃的地方:手、下顎,我們常常想要「抓住」「咬緊」不放,是最容易放不下的區域,如果注意到些微的緊繃,用意識指示它放掉,或是輕輕動一下該部位,也有助於鬆動張力。

❸ 二氧化碳耐受

這是常常被忽略的一點!當你有更好的二氧化碳耐受,可以讓你維持冷靜、平靜更長一段時間。和拉筋伸展一樣,當柔軟度變好,同樣的動作角度對你來說是放鬆,但是對柔軟度不好的人,同樣的動作角度會很費力甚至會流汗。

之後分享幾個快速有效的 CO2 Table 給大家~

 

以下這兩項我們覺得很有趣,未來想使用看看:

❹ 視覺化練習:走樓梯

像是催眠暗示的方式,想像自己在一個五階的樓梯上往下走,每往下一階,就會放下更多,每往下一階,就會進入更深度的放鬆,在極和緩的步調中慢慢往下走,走到底部時,身心都在最安靜的狀態中。

先前也有選手朋友分享過「在雪地行走」的放鬆方式,可能也有類似的效用,很期待之後來嘗試看看!⁡

❺ 想像自己是一個海草⁡

我們覺得這也是視覺化練習的一部分,在海上搭配環境的情境會非常有幫助:想像自己是一株海草,隨著海洋波浪、搖擺,感受水流滑過身體,全然的自在、舒適的擺動,與海洋同步。

*也可以註冊威廉的線上課程學習更多哦!非業配(他應該也不需要😆😆😆

⚈ 澄實相關課程推薦

  • 證照課 AIDA1~4、Wave 1~2
  • 兒童與青少年自由潛水國際證照課
  • 課外團課、個別課、戒護服務
  • 專項工作坊:平壓、呼吸優化、水中肢體開發
  • 泳池競賽備賽專案

歡迎來訊官方LINE @orange_dive

 


 

Relaxation is the foundation of freediving. Sometimes, we may feel that we are already relaxed enough, but during practice, we may still discover spaces to relax even more, shedding layers of armor and entering a deeper state of tranquility.

Recently, we watched William Trubridge’s online course, which includes “Seven Relaxation Techniques.”

Here are some of the most helpful tips we found and techniques we’d like to try!

❶ Body Scan

From head to toe, and from toes to head, observe every part of the body and relax each part of the body. The shoulder, neck, and head areas usually need extra attention, including relaxing the inside of the mouth, teeth, and tongue.

Performing a body scan during breath preparation helps focus the mind. During static apnea, focusing on a body scan can help prevent fixating on the “breath-hold time”. This can make time pass more quickly, making the breath hold less anxious, as constantly awaiting reminders of time can make 10 seconds feel like a minute.

❷ Find the Knots

An extension of the body scan is “finding the knots.” It could be a single finger not relaxed enough or a thought that is psychologically stuck. Find and identify these small tensions and release them. It can completely transform the relaxation experience!

Common tense areas include hands and jaw. We often have the tendency to “grab onto” or “clench” these areas, making them the most challenging to let go of. If you notice slight tension, immediate release it with your mind, or gently move the area to help release tension.

❸ CO2 Tolerance

This is often overlooked! Improved CO2 tolerance allows you to maintain calm and tranquility for a longer period during breath holds.

Similar to stretching, when flexibility improves, the same stretching posture becomes relaxing for you. But for those with poor flexibility, the same posture may be strenuous.

The following two are very interesting, and we haven’t tried them much yet. We look forward to giving them a try in the future!

❹ Visualization: Descending Stairs

Similar to hypnotic suggestions, visualize yourself walking down a five-step staircase. With each step, release more tension, descending into a deeper state of relaxation. Walk slowly and steadily in a very relaxed pace. By the time you reach the bottom, both your body and mind will be in the quietest state.

Previously, a fellow athlete friend shared a relaxation technique of “walking in the snow,” which might have similar benefits. We’re looking forward to trying it out in the future!

❹ Imagine Yourself as Seaweed

We consider this part of the visualization exercise. When preparing for a dive in the ocean, imagining yourself as seaweed can be very helpful: envision yourself as a seaweed or seagrass, swaying with the ocean waves, feeling the water flow over your body, and let you and the ocean movements sync.

Register to William Trubridge’s online course and learn more by yourself!

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