Imagine running at full speed, then stopping to thread a needle…then do that over and over again. That’s how biathletes have described their intense sport that combines cross-country skiing with rifle shooting. Competitors must ski fast, then stop and shoot at targets, sometimes from the ground, other times standing. Miss a target and depending on the event you get extra time on the clock or a penalty loop.
Biathlon is an intense sport that requires extreme exertion and the ability to quickly steady your breathing, calm your heart rate, and lower stress levels to make an accurate shot.Those are skills that can be very useful in other sports and in life in general.
ATI Physical Therapy’s Regional F.I.R.S.T. Director Dave Ensign, a Certified Athletic Trainer and Certified Strength and Conditioning Specialist, offers these tips to help you do the same before making that free-throw or giving that big presentation to the boss.
- Exercise: The ability to steady your heart rate is linked to your overall aerobic fitness. Get at least 30 minutes of exercise five days a week, and build in interval-training to change up your pace and improve your heart’s efficiency.
- Breathe: Take deep breathes to slow breathing. Exhaling longer than inhaling has been shown to activate the parasympathetic nervous system, which slows the heart rate. Try inhaling for two counts, pause for one count, then exhaling for four counts, then pausing for another count. Repeat.
- Think Happy Thoughts: Calm your mind and body by imagining something that makes you feel at peace and relaxed, such as a beautiful sunset or a warm bath.
- Learn to Meditate: Skills learned during meditation can help you zone out the distractions and concentrate on the task at hand.
- Go the Bathroom: A full bladder will increase rate heart. Why? It activates the sympathetic nervous system, your fight or flight response.
- Eat Dark Chocolate: Not only does it make you feel better, but studies have found raw cocoa can lower heart rate. Just don’t overdo it.
And apparently, as evidenced by this fun video posted on YouTube by U.S. Biathlete Hannah Dreissigacker, getting your groove on is a great way to relieve some stress!
Nagging pain or injury? Or have a question about staying healthy and injury free? The ATI Athletic Trainers are here to answer your questions. Submit a question.