StefanB
New member
Part One:
The Autonomic nervous system is an extension of the Central Nervous System and Brain. It controls the involuntary responses of internal organs such as the heart, arteries, lungs, gastrointestinal tract, liver, kidney, bladder, reproductive organs, eyes, stomach and salivary glands.
It is divided up into the parasympathetic and sympathetic systems. The parasympathetic system is concerned with conservation and restoration of energy, reduces heart rate and blood pressure, facilitates digestion and absorption of nutrients. So the parasympathetic system is the one that kicks in when you are trying to relax, doing relaxation exercises, meditation, prayer, digesting food, etc...
The sympathetic system is the one that controls the fear, flight or fight response. It increases blood flow from the skin and digestive blood vessels to those supplying skeletal muscles, it increases pupil dilation, bronchial dilation (breathing), and sphincter contraction. Physical and psychological stressors also cause the sympathetic system to release adrenaline, endorphines, cortisone, prolactin, sasopressin and renin-angiotensin. So, the autonomic system is what causes the physical symptoms of nerves or stress at tournaments and in general life.
Note that the Autonomic nervous system is always working. Constantly, reacting to your environment and adjusting the level of balance between the parasympathetic and sympathetic systems.
The result of the signal received from the brain to the sympathetic nervous system depends on the genetics of the individual. In some people the command stops digestive behaviour and the gut freezes in place. In others, it becomes a command to "let 'er rip" and a gush of diarrhea heads south and the feeling of urination is overpowering. In the most unlucky among us, the nerves say "barftime", making a gush of vomit head north.
This response is highly individual. The commonality is the ability of the autonomic system to run a "set program"--->cramp--->run--->toss cookies. Emptying the digestive system is one way to prepare the body to fight or flight, both of which are made easier on an empty stomach.
Part 2
How to minimize sympathetic system response
As seen in the above post the sympathetic system is the one in which makes you exhibit the symptoms of nerves or fight/flight. Yet, there is always a balance betweeh the two systems of parasympathetic and sympathetic systems. They both cannot be turned on 100% at the same time. It is either 50/50---60/40---and under times of extreme stress or extreme relaxation 100/0. This gives a hint to the key of minimizing the effects of the sympathetic system.
By increasing your relaxation and the stimulation of the parasympathetic system you can minimize the efects of the sympathetic system.
How do you do this?
First, add relaxation exercises to your regular training regimen on a daily basis. Also add breathing control to your regular training regimen on a daily basis. Doing visualization and feelization drills when you are closer to the actual event where you visualize yourself relaxed and calm during the event.
I would highly suggest getting a good book on mental training that give specific methodology of doing these 3 things. I always recommend Dr. Terry Orlick "In pursuit of excellence". If you want specific drills written on here I can give you some.
By stimulating the parasympathetic system you will not allow your body to engage the sympathetic system and make you tense up. Yet, you have to train this on a regular basis and know how to control it. Also be careful to not be too relaxed prior to an event because you do need a certain balance of relaxation and stimulation to perform well. So as an individual you have to play with how long to do the drills and then also how close to the event timing to stop the drills and get energized instead.
Bevor ich meinen Kopf ausschalte und das ganze ins Deutsche übersetze, wollte ich den Artikel inhaltlich überprüfen lassen.
Yay oder nay?
Grüße aus dem Kernspinttomographen,
Stefan
http://www.taekwondo-bammental.de/INF/sig2.gif
The Autonomic nervous system is an extension of the Central Nervous System and Brain. It controls the involuntary responses of internal organs such as the heart, arteries, lungs, gastrointestinal tract, liver, kidney, bladder, reproductive organs, eyes, stomach and salivary glands.
It is divided up into the parasympathetic and sympathetic systems. The parasympathetic system is concerned with conservation and restoration of energy, reduces heart rate and blood pressure, facilitates digestion and absorption of nutrients. So the parasympathetic system is the one that kicks in when you are trying to relax, doing relaxation exercises, meditation, prayer, digesting food, etc...
The sympathetic system is the one that controls the fear, flight or fight response. It increases blood flow from the skin and digestive blood vessels to those supplying skeletal muscles, it increases pupil dilation, bronchial dilation (breathing), and sphincter contraction. Physical and psychological stressors also cause the sympathetic system to release adrenaline, endorphines, cortisone, prolactin, sasopressin and renin-angiotensin. So, the autonomic system is what causes the physical symptoms of nerves or stress at tournaments and in general life.
Note that the Autonomic nervous system is always working. Constantly, reacting to your environment and adjusting the level of balance between the parasympathetic and sympathetic systems.
The result of the signal received from the brain to the sympathetic nervous system depends on the genetics of the individual. In some people the command stops digestive behaviour and the gut freezes in place. In others, it becomes a command to "let 'er rip" and a gush of diarrhea heads south and the feeling of urination is overpowering. In the most unlucky among us, the nerves say "barftime", making a gush of vomit head north.
This response is highly individual. The commonality is the ability of the autonomic system to run a "set program"--->cramp--->run--->toss cookies. Emptying the digestive system is one way to prepare the body to fight or flight, both of which are made easier on an empty stomach.
Part 2
How to minimize sympathetic system response
As seen in the above post the sympathetic system is the one in which makes you exhibit the symptoms of nerves or fight/flight. Yet, there is always a balance betweeh the two systems of parasympathetic and sympathetic systems. They both cannot be turned on 100% at the same time. It is either 50/50---60/40---and under times of extreme stress or extreme relaxation 100/0. This gives a hint to the key of minimizing the effects of the sympathetic system.
By increasing your relaxation and the stimulation of the parasympathetic system you can minimize the efects of the sympathetic system.
How do you do this?
First, add relaxation exercises to your regular training regimen on a daily basis. Also add breathing control to your regular training regimen on a daily basis. Doing visualization and feelization drills when you are closer to the actual event where you visualize yourself relaxed and calm during the event.
I would highly suggest getting a good book on mental training that give specific methodology of doing these 3 things. I always recommend Dr. Terry Orlick "In pursuit of excellence". If you want specific drills written on here I can give you some.
By stimulating the parasympathetic system you will not allow your body to engage the sympathetic system and make you tense up. Yet, you have to train this on a regular basis and know how to control it. Also be careful to not be too relaxed prior to an event because you do need a certain balance of relaxation and stimulation to perform well. So as an individual you have to play with how long to do the drills and then also how close to the event timing to stop the drills and get energized instead.
Bevor ich meinen Kopf ausschalte und das ganze ins Deutsche übersetze, wollte ich den Artikel inhaltlich überprüfen lassen.
Yay oder nay?
Grüße aus dem Kernspinttomographen,
Stefan
http://www.taekwondo-bammental.de/INF/sig2.gif
.