Emotional Mastery/Management

 “You first must be in control of yourself before you can control your performance”

- Sports Psychologist Kenneth Ravizza

At this time of year most of you are preparing for playoffs, Provincial Bantam AAA camps, or attending Junior “A” spring evaluation camps. The biggest difference that separates the goaltenders who perform well in these situations and those who don’t is the mental skill of Composure.

What is Composure? According to well-renowned Sports Psychologist Dr. Patrick Cohn Composure in athletics includes the following elements: 1) The ability to think calmly and rationally when under competitive stress; 2) the ability to react calmly and rationally to errors during competition; 3) the ability to rise to the challenge with confidence when called upon or as needed; and finally 4) the ability to identify and quickly extinguish mental barriers that undermine composure and cheat you from peak performance.

Why is it so critical that goaltenders’ have the ability to calm themselves down in the heat of the moment? Research has indentified that complex motor skills have a parameter of optimal performance, that has been chartered at a working heart rate between 115-145 beats per minute. For example, at 115 beats per minute (BPM), fine motor skills (precision and accuracy skills) deteriorate. When the heart rate exceeds 145 BPM, complex motor skills deteriorate and the visual system begins to narrow. Furthermore, when the heart rate exceeds 175 BPM, an athlete can expect to experience auditory exclusion and the loss of peripheral vision and depth perception. This initiates a catastrophic failure of cognitive processing capabilities, leading to fatal increases in reaction time or hypervigilance (freezing in place or irrational acts) (Siddle, 1995).

Consequently, it is imperative that goaltenders learn some mind-body techniques that allows them to adjust their intensity levels to meet the demands of their performance situation (e.g., it has been my experience that goaltenders typically get too activated, too aroused in the aforementioned situations.

For purposes of this article I have made the assumption that goaltenders will typically require some psych-down techniques to help them get their intensity back under control). There are several techniques a goaltender can use to help them get their intensity level back under control. One of the most powerful yet simple techniques a goaltender can learn to manage their emotional state more efficiently is a technique called Coherent Breathing. This form of breathing was formally introduced in early 2005.

For the purposes of this discussion we define “Coherence” as consistency or regularity of breathing frequency and depth. Coherent Breathing is a formal system for cultivating health, well-being, performance, and longevity. It accomplishes this by promoting optimal blood flow, and its result, autonomic nervous system balance. Coherent Breathing requires two things: a) breathing slowly and deeply, and b) relaxing. Coherent Breathing promotes equal periods of inhalation and exhalation, 5.9 seconds to be precise.

In the state of balance and “psycho-physiological coherence” mental and physical systems are mutually supportive. In the state of balance and coherence we feel better and function better. Coherent Breathing involves conscious breathing at the nominal frequency of 5 breaths per minute with conscious relaxation. Coherent Breathing employs “heart rate variability” biofeedback as means of cultivating optimal respiration and relaxation. Currently, Coherent Breathing is presently employed by hundreds of health care professionals and thousands of individuals in 9 nations.

To assist my students in this process I have them listen to 20 minute Coherent Breathing CD produced by Stephen Elliot (see www.coherentbreathing.com). This CD gently guides my students to consistently synchronize the frequency and depth of their breathes. I encourage my students to listen to this CD on a daily basis (e.g., first thing in the morning and just before they go to bed) and I encourage using this type of breathing before, during, and after games and practices to establish better emotional control. The results that I have seen thus far with my students have been outstanding. I know that if you sincerely give this technique a try you will not only see the performance benefits in your hockey game but your personal life as well.

Check my website out at: www.hockeymentalgame.ca or contact me for further info at johnstevenson@look.ca