Can We Apply Relaxation To Sir Dave Brailsfords Marginal Gains Theory?
This week we will continue to tackle a ‘Secret Gem’ that can not only support the mental health of those players and exercise participants you work with but have a huge impact on their actual performance within a session, support those at the very lowest level of participation to move up another level and actually access something that is more structured and tailored around their needs. All based around Sir Dave Brailsford’s Marginal Gains Theory.
This isn’t just for elite athletes and can be applied in many settings including health and mental well being. So far we have worked through perhaps the most obvious ‘gem’ in visualisation as well as having looked at the Marginal Gains Theory in Detail.
Now we bring ‘relaxation’ to the forefront of investigation!
In the modern world as it is there are many worries and taking time out to breathe, exercise, be mindful and make time for ourselves are regularly referred to for our mental health. This is where we will begin to launch us into something that could have significant effects on the ability to participate and the ability to improve performance through some simple techniques. They can be implemented easily and efficiently to even the most sceptical people! Coaches and instructors as well. Without this challenge and looking for those 1% marginal gains we are less likely to move forward in a positive way in response to the pandemic and how it is and will affect us.
Let’s try and keep an open mind!
In case you have missed the introduction to this theory, this short video Road To Glory is a brilliant way to understand it. The brains behind it is Sir Dave Brailsford, who revolutionised British Cycling. The video talks heavily about focusing on the outcome and not the process. Developing knowledge about everything the sport or exercise requires to perform and then picking it apart and making it happen and continually looking for 1% improvements in any area that you can.
That’s where our 4 ‘secret gems’ come in.
Look at each of these four blogs as 3 tiers of a Rainbow Cake! I.E. There is something for everyone, doesn’t matter what level you are at. Each blog will be organised into the following;
Optimum Performance/Professional Sport/National & Above
Those participating at a Club Level, Gym or regular Fitness Sessions
The ‘Wanna Be’s’ and the Home Exercisers Wanting More.
Read though the research and scene setting and then you can skip to whichever area you wish or read them all through. The choice is really yours to digest, enjoy and hopefully try!
Peoples perception of relaxation are often thought of as meditation, yoga, massages or breathing exercises, the burning of candles and incense. These are clearly a part of traditional relaxation and utilised by so many people around the world on a daily basis to great effect but not everyone is up for a daily 30 minute meditation session.
So we will work through some traditional methods of relaxation and highlight mindfulness in each area to highlight how it can be done effectively, but perhaps more importantly how it can also transfer into your sporting endeavours and improve your ability to perform at a higher level or get you on that road to exercise.
Some definitions should help us along the way!
Google Dictionary define Relaxation as;
‘The state of being free from tension and anxiety, the loss of tension in a part of the body, especially in a muscle when it ceases to contract'
They define Mindfulness as;
‘A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique’.
No mention of the candles, the yoga, the meditation so now we move further into this secret weapon and show exactly why and how it works! Be patient and prepared to broaden your thinking, try new things and experiment with us as we guide you in the right direction.
The Pituitary Foundation cite that Relaxation looks like this:
‘the opposite of stress= calm and confident= reduced tension’
Isn’t that essential not only for those with LTHC’s but everyone involved in sport and exercise? Isn’t that the reason why exercise is encouraged so much? Especially in the battle that we currently face in the pandemic.
They also state that some barriers to relaxation are;
Not enough time
Too many demands
Scepticism
People will think I am being lazy
I think I am being lazy
I think I will be missing out on something
Not used to sitting still
Modern technology distractions
Scepticism is something we highlighted at the beginning.The Pituitary Foundation continue with these tips;
Try to disregard any preconceived ideas
There are so many to choose from, so spend time exploring what suits you.
Different options are available.
Phone Apps are often a good place to start.
You can read more within this document Living with a Pituitary Condition.
One thing we can firmly knock off the list straight away is ‘time being a barrier’. Diabetes UK created this 60 second yoga session. This shows a ‘traditional’ relaxation route but also highlights that it doesn’t have to take up a lot of time, plus phone apps are easy to come by and let’s be honest most of us use them. So easy to explore and challenge our thoughts again.
Plus what would you do/say if Sir Dave Brailsford (Leader of British Cycling, Team Sky and now INEOS Grenadiers) told you that you need just 1% gains and that taking your pillow and or mattress ‘on the road’ with you could give you that edge? Ensuring that you are comfortable at night and not wrestling with Hotel Pillows to allow you to drift off to sleep feeling relaxed instead of a restless night. That applies to anyone although transporting your mattress will be tricky for many people! Following on from this could some relaxation breathing techniques or hand massages ensure that your players / participants can get a good nights sleep?
How about trying this technique from The Pituitary Foundations Publication Psychological Impact Booklet, (Page 18) especially helpful if hands are used a lot in your chosen sport / exercise they won’t be forgotten and especially right now as we wash and sanitise to extreme levels. Using some of your favourite hand cream at night with this very short massage could just relax you off nicely to sleep!
This could be particularly effective for those with mental health / physical health conditions where medication can make it hard to ‘switch’ off at night. So hand massage plus the right pillow and you are now entering into the cumulative effect of 2%!
These simple examples will guide you along the road whatever capacity you are in and try to use this as an advantage and not view it as a chore. Let’s see what else can be added.
Advice For Self Care During Corona Situation is a fantastic starting point for any level of participation. You don’t need to have a pituitary condition to utilise the content of this document, it can apply to anyone. It has an array of opportunities and follows on nicely from the information they provided us with above. This includes; Tai Chi, meditation, hobbies, self compassion as well as mindfulness. All skills that you can use throughout your daily life.
The document above briefly touches on self compassion as important but What is Self Compassion? This is widely used in mental health centres around the world and links nicely in with relaxation. Right now times are tough. We strive to continue and press on and sometimes too hard. Other times we let things fester. With so much to process in our minds self compassion can really help. The link above to The Centre For Clinical Interventions has a handy PDF to download to explain in detail. This is especially important for those with LTHC’s and mental health conditions in an ever changing world.The document walks you through the process why this is important, why it is hard to do and some simple steps to get you started. It can be done in connection with your relaxation or separately. For athletes this could be really powerful as we know how hard athletes push themselves and aim for success, but not every session goes that way. The two skills linked together could counter act this problem.
But put simply it;
‘involves being aware of our own pain and suffering, and understanding that while feeling this pain is hard, it is a normal human experience. Directing feelings of kindness and care towards ourselves, and focusing our attention and energy on how we might alleviate our pain, are also crucial components’ (https://www.cci.health.wa.gov.au/-/media/CCI/Mental-Health-Professionals/Self-Compassion/Information-Sheets/Info-What-is-Self-Compassion.pdf)
The Centre For Clinical Interventions also has an online course. With seven different modules, which you can download for free it’s well worth a look. You can see here why this links so well with relaxation. Adding up our percentage gains again!
Last but not least in this section is something unique from the Bloom Project who offer Online Retreat Sessions is a way to expose yourself to some different techniques that you may find effective in learning about the different ways to relax. It comes with instructor led sessions and some question and answer opportunities. It’s length being two and a half hours, so not significant for a one off and £25. The first is on the 22nd November but there will be more to follow and they offer short videos on their Facebook page with some helpful tips on breathing and relaxation.
For know though this section is focused on Mindfulness with a way to access it at each of our three ‘tiers’ of participation.
Optimum Performance/Professional Sport Level/National & Above
The pressure of training and performance can take its toll on the body and mind. Having a passion for your sport is fantastic but some ‘escape’ is a get idea and it doesn’t have to take long. Training takes over the majority of time but what you do after a particularly frustrating or tiring session? How you react could affect how you perform the following day. If you don’t find a way to work through your problems and return fresh, with a positive mindset and the determination to be better the following day then you hit the decline line that Brailsford recognises in his theory where athletes become complacent and reluctant to change. Initially your performance can plateau but even worse decline and especially if others you are competing against do make changes your outcomes will not be what you want.
An idea from Psychologies Magazine recommends some mind setting activities. These are based on Mindfulness and come from Co-Authors of Mindfulness Based Living, Choeden and Heather-Regan-Addis (Psychologies Magazine, December 2018). This exercise gives you idea but If you feel this avenue is for you then purchase the book and take things further with more examples and top tips.
There are two sections that you need to try on this exercise.The first recognises that the mind is unsettled and the second how to settle. Then it’s about repetition - something athletes are good at and can apply to this mind calming, mood settling process. So this is how you do it!
Step 1 - Recognise that your mind is unsettled. To begin with this may be hard so choosing a space in your day is fine. Find a place to sit where you are comfortable, sit with good posture and do nothing! With eyes open feel what surrounds you. If thoughts creep into your head try to focus on the here and now. After 5 minutes write down what you notice.
Step 2 - Next is to ‘settle’ the mind. Sit for 5-10 minutes and take some deep breathes. Thoughts will come into your head and that’s normal. No need to try and get rid, but remain focused on breathing and count as you go. Once again write down what you noticed.
Step 3 - Repeat! At some point during the day repeat both steps spending 5 minutes on each.
If successful you will be able to clear your head, give yourself some self compassion and then analyse your session in a better frame of mind. Equally you could adapt this and use it during training. Notice the feeling that things are beginning to slide, that your mind is unsettled. Take a moment to re-focus and go again.
Those participating at a Club Level, Gym or Regular Fitness Sessions
For this section we will utilise an example of running. This shows how by learning the right techniques they can actually be transferred into an activity. Running is a key part of many sports and activities and so mindful breathing could easily be transferred to other sporting scenarios.
‘A study conducted by Asics in June recorded a major activity surge during the pandemic, and in particular a massive increase in people running as a means of managing their mental health. In the UK alone, 82% of runners said they were running to help clear their minds, while 78% said that running was helping them feel more in control’. (Asics.com Frontrunner News Study)
Remember that 1% gain that we are after? In order to help us get there we will focus on Strong Women and in particular an article by by Aiden Wynn ‘Here’s how mindful breathing boosts the mental health benefits of running’.
She suggests through extensive research that;
’Mindful breathing is a great way of connecting to your body and switching off your stresses, and it can be done either before, during or after your run. All it requires you do is “take deep, slow breaths in through your nose and out through your mouth”.Firstly thinking about your body but then progressing to thinking about your surroundings’. (Stylist.co.uk Mental Health Benefits Of Mindful Breathing)
She continues with;
‘If you want, you can also try placing your hand on your diaphragm while you breathe, “to feel the inflation of the air before you exhale”. This will help you to keep your focus trained on your body, calm your mind, and cultivate a positive mindset for your run’.
Sounds simple! Let’s look and apply some of that research completed by Kerry Dixon writer of The Athlete Method. According to Kerry Mindful running is;
‘all about being in tune with your body, focusing on how it feels as you run, and disconnecting from your daily distractions”.
So, while getting out of your own head might not always feel like the easiest thing to do, by mindful running you can shift your focus to your body and technique, and allow yourself to really enjoy the experience’. This will of course help you relax more and enable you to enjoy what you do.
‘Getting out in nature, taking in your surroundings, and even leaving your headphones at home are all things Kerry recommends you do if you want to make the most of a mindful run. They will allow you to appreciate the world around you and unplug from your problems, giving you the headspace you need to improve your mood’. (https://www.stylist.co.uk/fitness-health/wellbeing/running-mental-health-benefits-mindful-breathing/434597)
The ‘Wanna Be’s’ and the Home Exercisers Wanting More.
We will begin with a simple but effective entry level to Mindfulness here with Positive Psychologies 3 Step Mindfulness Worksheet. The three easy steps can be completed throughout the day and consist of;
Step out of autopilot
Become aware of your breath
Expand your awareness outward.
Through these levels you are encouraged to be aware of what you are sensing, thinking and doing. Then becoming aware of your breathing and finally letting your awareness expand by focusing on your own body and then your surroundings. A great entry level plan to utilise.
A touch of relaxation such as one of these exercises before leaving the house may be helpful if you are at the beginning stage right now, especially if you are still feeling anxious about the pandemic situation. Or it could be helpful when you arrive at a session to help you bring calm to your mind so that you can then switch into exercise / sport mode and get the best out of your session!
Now one for coaches and participants who want to explore this theme in more detail.
Mindfulness Exercises, Techniques and Activities by Positive Psychology have created a series of 22 Mindfulness exercises, activities and techniques for adults with downloadable programmes to follow.Before you read the entire article you can download 3 Mindfulness Exercises for free. They report that;
’These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees’. (https://positivepsychology.com/mindfulness-exercises-techniques-activities/)
The article allows you to select some of the following information;
Mindfulness Activities for Groups and Group Therapy
Fun Mindfulness Interventions, Techniques, and Worksheets for Adults
Five Simple Mindfulness Exercises from Dialectical Behavioural Therapy
Mindfulness Techniques for Depression, Anger, Addiction, and Anxiety
Plenty to get you started along the way! The first one, The Raisin Exercise is simple to try and it’s based on a group session with someone facilitating so could be a great way to get started for coaches to introduce the concept.
This is part of ‘Fleming & Kocovski’s Treatment Plan’ from (https://positivepsychology.com/mindfulness-exercises-techniques-activities/) They sum up the expertise as;
This is a great introductory exercise for beginners to start practicing mindfulness since it can be attempted by anyone with any kind of food. Focusing on the single object of the raisin is meant to bring the participant’s mind to the present, to what is right in front of them. We may be used to raisins, and not used to taking time to actually notice them. By focusing on the raisin in their hand and making a point to notice everything about it, they are unlikely to be expending energy, time, and attention on worrying or ruminating about other parts of their lives.
So in practice coach / instructor provides participants with a few raisins and asks them to pretend they have never seen a raisin before. The Coach/instructor then asks them to pay careful attention to:
The way the raisin looks;
How it feels;
How their skin responds to its manipulation;
Its smell;
Its taste.
”When you follow these instructions and take notice, it is much easier to focus on what is in front of you. If your mind does wander, that is natural too. Gently guide it back to the exercise.(https://positivepsychology.com/mindfulness-exercises-techniques-activities/)
So a few minutes at the beginning of a session could revolutionise the mental state by ridding of the anxieties and stresses of that day or the previous days training and start the session with a clear mind which can in time produces that 1% gain we are after.
Finally, we particularly like this link Mindfulness Exercise Techniques Activities which highlights 5 mindfulness techniques that you can do anywhere and are great for anyone at any level. They include The Raisin exercise that we utilised for the example above but come under the headings of;
Body Scan
Mindful seeing
Mindful listening
Mindful breathing
5 senses exercise.
Some are more intense than others and will need more time to commit to, but they are all easily transportable and include downloadable worksheets, some video links and easily broken down instructions which make it highly accessible! And that is where we leave you! Now it’s up to you to decide what you try, when, how and where will be different for everyone.
The key thing to remember with this is that’s its all about the process and not the outcome. That is unpredictable and will not only rely on your own process but other peoples and even how you feel differently from day to day, what the weather is like or how you slept the night before. Just trust in the process and don’t be afraid of change. The outcome should be progress but if not you will now have the power to decide what works and what doesn’t. The process continues and ideas can be adapted for individuals. We need to remember that it’s OK to fail or to remain consistent for a while. We will make progress if we continue to challenge ourselves to try new things. We have now covered a significant amount of potential performance enhancers as well as many examples of how the marginal gains theory can support your health and well being.
This leads nicely into next week where we will look at a ‘Secret Gem’ that we all have but could potentially improve and that is ‘Breathing’. Through visualisation and now relaxation we have discussed and uncovered some great examples at every level of exercise provision. Improving our breathing through complimentary therapies and the use of mechanical aids will be our next focus. We’ll look at the basics, the science and then the implementation that has the power to quite literally change lives.