The Super Mental Training Book (3 page)

Just as self-hypnosis and meditation are pretty much the same thing, so too are other mental techniques favored by certain athletes—techniques such as visualization, imagery, biofeedback, and yoga. Visualization, a mental discipline currently popular with Olympic athletes and sports psychologists, calls for you to: (1) picture in your mind the way you want to perform an action, and/or (2) feel yourself performing the desired action. For best results, you generally practice visualization while in a relaxed state and with your eyes closed (the same holds true for self-hypnosis and meditation). Imagery is the same thing as visualization; it is a term sports psychologists operating at the college level seem to prefer. We shall investigate visualization, biofeedback, and yoga in greater detail in later chapters. For now it is sufficient to note that there is one highly important physiologic benefit any mental rehearsal technique can provide the athlete: the lowering of the lactic acid level in the muscles and blood. Lactic acid, the "fatigue acid," is the waste product created by the muscles during exertion. If you exercise hard enough and long enough, lactic acid accumulates in your tissues and blood to such an extent that you finally experience fatigue. The high lactic acid level in your body inhibits or prevents your muscles from contracting. A lactic acid level concentration in your muscle fibers of about 0.3% makes further physical activity virtually impossible.

However, you can significantly reduce the accumulation of lactic acid in your body during competition. Herbert Benson points out in his informative book, The Relaxation Response (1975),

Introduction

that "blood-lactate levels fall rapidly during the first ten minutes of meditation." Ordinarily, after hard exercise the lactic acid level in your body takes an hour or longer to return to normal. This is too long a time period, though, to help you during a game. But, keep in mind that you can meditate during halftime, time outs, or breaks. In this fashion you can dramatically lower the lactic acid level in your body, which is a good employment of time while you are waiting for competition to resume. Quite a few sports champions, in fact, follow this strategy.

Self-hypnosis for the Athlete

Because all mental rehearsal techniques contain elements of hypnosis, let us take a closer look at self-hypnosis (autosuggestion), how one can learn it, and how the athlete can benefit from it. To begin with, we should define hypnosis. Naturally, there are as many definitions of hypnosis as there are books out on the subject. There is one definition, however, I have found most useful. It was given by Dr. William J. Bryan, author of Legal Aspects of Hypnosis (1962), while testifying before the California Assembly's Subcommittee on Professions and Occupations (September 11, 1964). He said:

Hypnosis is a state of mind; it is a state in which three things are always present:

1. Superconcentration of the mind.

2. Relaxation of the body, and

3. Increased susceptibility to suggestion.

It is important that hypnosis be looked upon as a state of mind. Too many people still adhere to the lingering prejudice—a prejudice born of ignorance—that hypnosis is some sort of black magic. It is, of course, neither black nor white magic. But, as long as the misconception persists, the fact that hypnosis is simply a state of mind should be emphasized to add precision and sobriety to any discussion of the subject.

Hypnosis has also been defined as exaggerated suggestibility. This is another good way to understand the term, for in this book proper hypnotic suggestions are considered a key element to one's maximizing his full athletic potential.

The alleged drawback to self-hypnosis is that the person, acting as his own hypnotist, might give himself foolish suggestions. This thought is of more theoretical than practical interest. One would not, for example, give himself the suggestion to "go out and play 30 hard sets of tennis without a break." But, just in case you might be such a person, please keep this in mind: self-hypnosis predominately strengthens the mental side of your game. It cannot make you a physical superman; it cannot make you something you are not. What self-hypnosis does is help you develop and tap your full athletic potential (which might prove to be greater than even you suspect). To ask more from self-hypnosis, though, is asking too much. So, to sum up, use discretion when you put self-hypnosis to work for you; if you do this, the results should please you immensely.

Mastery of self-hypnosis can be of great utility to the serious athlete. It is free, and not dependent upon another person—the hypnotist—who is usually unavailable when you most need him (which is right before or during the competition). By knowing self-hypnosis, you can adapt to changing circumstances during the competition. You are able to do this by giving yourself appropriate hypnotic suggestions as the situation warrants. With additional practice you can give yourself suggestions instantly and without attracting any attention whatsoever. Your opponent and the crowd will not notice anything unusual, because everything will be going on inside your head. By utilizing this instant self-hypnosis capability, you should substantially improve your winning percentage and/or athletic performances.

THE SUPER MENTAL TRAINING BOOK

Miroslav Vanek and Bryant Cratty, in Psychology and the Superior Athlete (1970), contend that "hypnosis does not permit an athlete to modify his exertions to an unexpected situation that may confront him, for example, the challenge of an opponent in a race." This contention is technically correct if by "hypnosis" Vanek and Cratty mean "reliance on a hypnotist." The statement is false, though, in cases involving the dexterous application of self-hypnosis. The athlete can use self-hypnosis to modify his exertions as the situation demands if: 1) he is proficient at self-hypnosis, being able to enter the hypnotic state of mind instantly while competing; and/or 2) he performs during the whole competition in the autohypnotic state. In both cases the athlete can immediately give himself appropriate hypnotic suggestions to deal with unforeseen events. The experiences of various elite level athletes, presented throughout this book, will demonstrate that these two capabilities—mastery of instant self-hypnosis, and competing while under self-hypnosis—are not impossible to attain. Diligent practice is all that is required.

Why Self-hypnosis and Related Mental Disciplines Work

The human mind, while in a normal waking, or conscious, state, generates what are called Beta waves. These Beta waves, as they show up on an EEG (electroencephalograph) machine, appear as small, compressed, and quite rapid up-and-down lines (Illustration 1). Such lines represent a constant flow of energy permeating the brain. Many authorities contend it is the presence of this constant energy level in an awake person's brain which makes self-programming—that is, convincing oneself to engage in a new behavior or outlook—difficult; simply explained, Beta waves, with their compactness, do not pull apart easily, and so do not readily permit the insertion of different thought patterns.

As one goes to sleep, however, or enters into an altered state of consciousness, such as that experienced in hypnosis, the brain wave levels change. Alpha waves (Illustration 2) or, in even "deeper" states, Theta waves, arise—waves the EEG machine reveals as being slower, more

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Illustration 1: Beta waves, as seen on EEG machine.

spaced apart, and possessing greater energy level fluctuations than Beta waves. When these capacious waves prevail in the brain, hypnotic suggestions and their kin are less likely to be shoved out and rejected by the mind; instead, they are more apt to "fit in" and in the process help create a new mind-set.

Most coaches are unaware of the Beta to Alpha wave phenomenon and its implications, and continue to resort to old-fashioned "pep talk" sessions in the hope of squeezing better

Illustration 2: Alpha waves, as seen on EEG machine.

performances out of each athlete. Such sessions, though, are often exercises is futility—not necessarily because advice given by the coach is bad, but rather because the athlete's mind is relatively unreceptive to any new programming. As is the case in one who is awake and attentive, Beta waves predominate in the athlete's brain. And it is at this point where frustration and disenchantment between coach and athlete many times originate. The coach might tell the athlete

Introduction

to do X, but the athlete does Y instead, or tries to do X but fails miserably; this is followed by accusations of insubordination or incompetency, leaving a residue of ill will. Without dwelling upon this matter further, it is important here to observe that there is a big difference between an athlete who is attentive and one who is receptive. The former listens alertly to the message, but often does not act in accordance with it, whereas the latter generally follows the advice with few deviations. Briefly stated, the presence or absence of Beta or Alpha wave levels within the athlete's brain during a coaching input session can contribute to this difference in behavior.

How to Learn Self-hypnosis

Everyone who has explored self-hypnosis has his own preference in reaching the hypnotic state of mind. The following procedure has worked well for the several athletes I have guided toward proficiency in self-hypnosis. Its merit can be attributed to its simplicity.

1. Select a quiet, comfortable place—bed, sofa, soft grass at a park, or whatever. Lie or sit. Remember, a relaxation of the body is necessary, as well as superconcentration of the mind.

2. Keeping your eyes open, find a spot at which to stare. A spot on the ceiling, a leaf in a tree, something of the sort, will do fine. Stare at the spot while mentally telling yourself to relax. Think yourself into relaxation in your own words (whatever words seem to work best for you).

Keep staring at the spot all the while. This focus of attention, combined with the command to relax, causes an inhibition effect in the cerebral cortex (the part of the brain concerned with complex mental processes), allowing you to enter the hypnotic state of mind.

It is wise to tell yourself to relax once every 20 or 30 seconds. There is no hurry. Instructions given at machine gun rate, however, are not conducive to relaxation. Assuming you are in a reclined position, you will know you are relaxing when your lower back feels as if it is sinking into that on which you are resting. This will be a different, but pleasant, feeling because many athletes, through overdevelopment of their hamstrings and calf muscles, are swayback.

(Spend about 5 minutes on this relaxation stage.)

3. By now, your eyes will probably feel tired and want to shut. Go ahead and let them shut. Still talk relaxation to yourself. After another minute, tell yourself: "On the count of three, I will slowly open my eyes. One ... two . . . three." Most likely you will then slowly open your eyes. Keep them open for 20 or 30 seconds. Then tell yourself: "On the count of three, I will slowly close my eyes. One . . . Two . . . three." And, odds are you will slowly close your eyes.

(Keep practicing this eye opening and closing drill for about 5 minutes.)

If you are not successful with the eye opening and closing drill the first time, keep thinking relaxation, and try again, and again if necessary. It is quite easy, really. Spending a few extra moments to master this drill is well worth it!

Having succeeded at the eye opening and closing drill, congratulations are in order, for most assuredly you have attained the hypnotic state of mind. It is not necessary to attempt any further drills to "prove" you are under hypnosis. You could try a different drill, as occasionally do the athletes with whom I have worked, whereby you practice folding and unfolding your hands across your stomach. But, you do not need to do this. The mastery of the eye opening and closing drill does not constitute, of course, the deepest stage of hypnosis; it is a state, though, that will respond favorably to hypnotic suggestions. You do not have to be "real deep" to successfully program into your subconscious the hypnotic suggestions you give yourself. The hypnotic stage represented by control over small muscle groups—such as the eyes—is sufficient.

are very much awake. In fact, if the house started to burn down, you would not keep lying there. You'd get out!)

To "awake," simply tell yourself: "On the count of three, I will awake. One . . . two . . . three. I'm awake!"

After saying this, you will probably look around, slowly sit up, and generally puzzle over the experience through which you have just been. This is a common reaction. The first session at learning self-hypnosis is an out-of-the-ordinary happening. So, you should be puzzled afterwards, especially if you did not believe in hypnosis or thought you could not be hypnotized.

5. Now that you are "awake" again, you should attempt to put yourself back in the hypnotic state. This is done to make sure you have learned self-hypnosis. To reenter the hypnotic state, you do not need to repeat the entire routine (which you already know works). Perhaps just close your eyes and talk relaxation for a minute. However you go about it, you know you are succeeding when these sensations typical of hypnosis come over you: 1) a detached feeling, 2) a heaviness or numbness in your arms and legs, and 3) a disinclination to exert yourself and move about.