Restorative Techniques: Mindfulness, Relaxation, Breathing, and Yoga

Restorative techniques all share a common denominator in terms of physiological effect. If we refer to the description of the autonomic nervous system in Chapter 2, these four techniques will enhance the activity of the parasympathetic branch. As already discussed in Chapter 2, the historical focus in autonomic physiology lies on the sympathetic branch, the stress reaction, and the formidable energy mobilization potential this offers. However, if we use an economics metaphor, to be able to spend (energy), one must first capitalize. The way we “put money in the bank”, when it comes to autonomic energy, is by rest, recovery, and restoration. Mindfulness, relaxation, breathing, and yoga all offer techniques and tools to allow performers to capitalize energy and restore balance. In terms of acute effects, these techniques, when practiced regularly and thus mastered to a certain proficiency level, can also be activated fast, in times when a sharp focus requires a “rebalance” of anabolic and catabolic forces. There is no free lunch: to reap the benefits of restorative techniques, regular practice is key. Hence the need to present several techniques, to allow for practitioners to identify which one best suits the needs of their performers. This chapter provides the evidence base and the implementation recommendations for the four approaches discussed here.