Relaxed Moves

Relaxed Moves is the first of the four core In The Zone Peak Performance Skills. It develops alert relaxation of mind and body, preparing you to function effectively and perform at your best.

What Are Relaxed Moves?

A relaxed mind and body are essential for effective functioning and particularly important for peak performance. Dr. Mulry observed that top musicians and athletes often describe feeling relaxed during moments when they are performing In The Zone.

Relaxation, however, does not mean being sleepy or mentally removed from what is happening. Dr. Mulry called the desired state alert relaxation.

Alert Relaxation

Alert relaxation combines calmness with awareness and readiness. Dr. Mulry described it in terms of inner stillness, clarity of consciousness, a sense of readiness, and keen perception.

At the same time, your senses are alive. You remain aware of what is happening around you and are ready to focus and take Focused Action.

This combination of relaxation and readiness is central to Relaxed Moves.

Relaxation And Tension

Dr. Mulry emphasized learning to physically recognize the difference between tension and relaxation. We may have the idea that we are tense without directly feeling where we are holding tension in the body.

Tense muscles work less effectively and require greater effort. Learning to recognize muscular tension and how it feels when that tension is released is an important step toward relaxation.

As Dr. Mulry explained, relaxation and tension are incompatible states. The easiest path to a relaxed state of mind is through a relaxed body.

Soft Stomach Breathing

Breathing is one of the basic skills used to develop Relaxed Moves. Dr. Mulry taught Soft Stomach Breathing as a natural form of deep rhythmic breathing.

Slowly inhale through your nose while allowing your stomach to expand. Then slowly exhale and relax.

Dr. Mulry encouraged practicing Soft Stomach Breathing during the day, particularly when you feel pressured or tense. Through practice, it can become a positive breathing habit.

The Position Of Comfort

To further develop relaxation skills through deep breathing, Dr. Mulry taught the Position of Comfort.

The Position of Comfort is a horizontal resting position that reduces the downward pull of gravity on the spine. The back remains straight, the knees are bent and supported, and the neck can also be supported as needed.

Deep Soft Stomach Breathing in this position provides a practical way to experience deeper physical relaxation.

Relaxation Therapy

Dr. Mulry encouraged learners to take time out and experience how it feels to deeply relax through Relaxation Therapy.

Relaxation Therapy combines the Position of Comfort with Soft Stomach Breathing and progressively deeper relaxation. The practice develops through Breathing Exercises, Muscle Relaxation, and Meditation and Dreamlike States.

The important point is the experience itself. Relaxation is something you learn by doing.

Relaxed Moves And Peak Performance

Relaxation is one of the four key elements Dr. Mulry identified for being In The Zone: Relaxed, Balanced, Flexible, and Focused.

When body and mind work together in a relaxed, balanced, flexible, and focused way, you are preparing yourself to be In The Zone.

Relaxed Moves provide the starting point for developing the other Correct Moves: Power Moves, Elastic Moves, and Focused Moves.

Learning Through Practice

In In The Zone: Making Winning Moments Your Way of Life, Dr. Mulry emphasized that the exercises should not simply be read. They should be physically experienced.

We become what we do.

Practice Soft Stomach Breathing. Experience the difference between muscular tension and relaxation. Use the Position of Comfort. Practice Relaxation Therapy.

Through doing, you learn what it feels like to become more Relaxed, Balanced, Flexible, and Focused.

Continue With In The Zone Skills Training

In The Zone Skills Training is a 40-lesson video series combining Self-Learning, mind-body skills, and psychological principles to develop Self-Command, Focused Action, and Peak Performance.

Start with Lesson 2: Relaxed Moves And Right Vertical Posture, which introduces Relaxed Moves and explores the importance of Right Posture and developing a full-body attitude.

Or start from the beginning with the In The Zone Skills Training overview and continue through all 40 video lessons in order.