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Rules of Relaxation

by | Jun 12, 2018 | Uncategorized | 0 comments

Understanding how we process sensory information can significantly influence how we experience nerves, anxiety, and fear when riding our horse. We use our ‘internal representational systems’, which refer to the primary ways we perceive and internalise our experiences through our senses, to make provide information about our experiences. Our mind filters and uses this information to make meaning of our subjective experience, as a point of reference for the future.

Our internal representational systems are visual (seeing), auditory (hearing), kinesthetic (feeling), gustatory (tasting), and olfactory (smelling). The processed information from each of these senses will impact how your unconscious mind processes your world and have an impact on how you feel about yourself, your horse and riding. 

Visual (Seeing)

If you tend to think in pictures, you might visualise potential problems while riding, like imagining a fall or picturing the horse becoming spooked. These vivid mental images can make you feel more anxious. To manage this, you can refocus your mind on visualising exactly what you actually want to happen, in as much detail as you can. Your mind really doesn’t know the difference between what’s real and what’s imagined, and will respond to precisely what you tell it! So using this to your advantage and use your brilliant imagination to create a visualised scenario where things happen exactly as you want them to, and where you manage any surprises with ease and confidence. 

Auditory (Hearing)

If you’re sensitive to sounds, the external noise of the horse’s hooves, your horse’s breathing, or sounds from the environment will all add to how you experience riding your horse. Internal sounds, such as your self-talk are also an important factor, since we often don’t realise quite how we speak to ourselves in our mind! Listening to calming music (where it’s safe to do so, obviously!), and positively managing your self-talk before and during your ride will help boost your confidence.

Kinaesthetic (Feeling)

If you are someone who is highly attuned to your feelings and emotions, you might be acutely aware of every physical sensation in your body and how it makes you feel. You might be aware of a knot in your stomach, tightness in your throat, or a very real feeling of having your legs turn to jelly! These type of physical sensations quickly transmit an alert to your mind, triggering nerves, anxiety and even fear. Practising deep breathing or other relaxation techniques can help you manage these physical sensations and reduce your anxiety.

Gustatory (Tasting)

As riders, the sense of taste is one we don’t often think about, and it’s closely tied to memory, where certain flavours can trigger emotional responses. I know of riders who chew minty gum before they ride (never chew gum while riding, as it is a choking hazard), and that minty sensation on their tongue can anchor feelings of readiness and confidence. Being mindful of what you eat or drink before riding and choosing flavours that you find comforting or refreshing can help trigger a shift in how you feel. 

Olfactory (Smelling)

Certain smells can evoke powerful emotional responses. I don’t know about you, but I love the slightly warm, sweaty smell of horses who have just worked (that sounds weird, doesn’t it?!). As a child, I dreamed of the smell horses, of leather tack, and even now the first fly spray of the summer brings a reminiscence of happy hacking days. Find those smells which make you feel good and remind you of happy times, then make use of these whenever you can. 

Recognising which of these sensory inputs resonates with you most will provide you with simple tools to improve your riding confidence. By consciously adjusting how you seek out and use these sensory inputs, you can help yourself feel more in control and less anxious while riding. 

Preferences

While each of us might have a preference for one or more internal representational systems, such as visual, auditory, or kinesthetic, it’s important to note that we don’t exclusively use just one; our mind gathers and uses information from all of them. Think of it like having a favourite tool in a toolbox; even though you might prefer one tool, you still use the others when the situation requires it.

For instance, even if you primarily process your experience in a primarily visual way by imagining scenarios and pictures in your mind, your mind will still also pay attention to what you hear, the physical sensations you feel, the tastes and smells that surround you. Each sense provides a different piece of the puzzle, contributing to a fuller understanding and experience of your environment.

This means when you’re riding your horse and trying to manage anxiety, even though you might focus on using your preferred sensory channel, such as visualising calm and successful rides, you’ll also benefit from tuning into the sounds that calm you, the feel of the horse beneath you, and even calming scents or flavours. Using a combination of all your senses can help create a richer, more grounded experience that can be more effective in managing your nerves.

Simple Tips

Visual

Focus on shifting your mindset by vividly imagining positive outcomes. Instead of letting your mind linger on potential challenges, picture yourself riding smoothly, handling challenges with ease, and finishing your ride successfully. This practice of visualisation can help build your confidence and reassurance. 

Auditory

Integrate calming sounds into your daily routine to help soothe your nerves. This could be as simple as listening to the radio while you tack up, or repeating positive affirmations to yourself such as “I am calm and in control” or “I trust my abilities and my horse.” These auditory cues can help create a mental environment of calmness and positivity.

Kinesthetic

Use physical relaxation techniques to reduce anxiety and physical tension. Before riding, try doing some gentle stretches, deep breathing exercises, or progressive muscle relaxation—where you tense and then relax different muscle groups. This not only relaxes your body but also prepares your mind for a more comfortable and focused ride.

Gustatory

Choose flavours that evoke a sense of calm and enjoyment for you. This might mean having a peppermint or a piece of dark chocolate before you ride or sipping herbal tea like chamomile which is known for its soothing properties. These tastes can trigger positive sensory memories and help calm your nerves.

Olfactory

Introduce a comforting and familiar scent into your riding environment. This could be applying a dab of lavender oil on your wrist or adding a few drops of tea tree oil to your riding gear. The smell of chamomile can also be soothing. These scents can significantly enhance your emotional state by triggering positive associations and reducing stress, creating a more relaxing atmosphere for both you and your horse.

By actively engaging these sensory strategies, you can better manage your emotions and enhance your overall riding experience. Each tip is designed to help you focus, relax, and enjoy your time with your horse, making your rides more pleasant and successful.

 

In conclusion, understanding how your internal representational systems influence your emotions can help you manage your nerves and anxieyt around riding. By recognising your preferred internal representational systems, you can use different strategies to feel calmer and more in control, so you can become a more confident rider. 

Rules of Relaxation

www.theeverydayequestrian.co.uk

 

The first basic ‘rung’ of the German Scales of Training is rhythm, which is such a key component of the training of any ridden horse. However, for me rhythm can only really be achieved if the horse is relaxed.

I teach a wide variety of riders, across many levels with a huge variety of different horses. One of the biggest issues I come across is tension in the horse (and very often in the rider too!). Addressing tension in the horse can be really challenging, but I often find that if I can give the rider an appropriate exercise to ride through, then their brain becomes occupied and the partnership starts to improve. My theory is that if I can get the rider to focus on a ridden exercise (and it really doesn’t need to be complicated), then they begin to relax and this has a really positive effect on the horse.

Focus the rider, and the horse will often relax and improve its way of going.

For example, let’s take a worried rider who is busy trying to see all the different things around the arena which their horse ‘is going to spook at’. As a result, they are tense and stiff in their body, and the horse reflects this. If I can redirect the rider’s focus onto riding a particular exercise, then they begin to disregard all those potential monsters, and so does their horse! By breaking exercises down and paying attention to detail, both horse and rider begin to focus and relax. However, it should be said that it’s important to select an appropriate exercise, i.e. nothing too easy or too challenging, as both can be counter-productive.

Once horse and rider are beginning to focus, then relaxation can develop in both. Reminding the rider to breatheis also really important, particularly when they are being pushing a little out of their comfort zone.

Riding most school movements with focus with help develop relaxations and therefore rhythm, so here are my Rules of Relaxation!

  • Focus the rider

Distract the rider from their negative thoughts and fears by giving them something to do. Ride a 3 loop serpentine, count the number of strides between markers, challenge them to ride a number of transitions on a circle; whatever it takes to get the rider concentrating on riding positively rather than negatively.

 

  • Focus the horse

If you engage the horse’s brain with whichever exercise you chose, then you will be more likely to have their focus. From there you can influence the horse’s way of going.

 

  • Count!

Get the rider counting strides – it can be almost meditative! This is a hugely beneficial exercise as it promotes both rhythm & relaxation in both horse and rider

 

  • Repetition

By falling into the rhythm of repeating an exercise a few times on one rein, and then on the other rein, both horse and rider are more likely to relax and become more confident in what they are doing (within reason, obviously! Don’t drill until everything falls apart!)

 

  • Sing!

If the rider is super tense & worried, then get them to sing, or at least talk out loud. It forces them to breathe and will absolutely help them to relax. If nothing else, they can verbalise how they feel so that they can be supported and encouraged.

 

  • Ride to music

Where safe and practical to do so, I love riding with the radio on. I select whichever station takes my fancy, and it inevitably stops those negative thoughts which pass through my brain when I’m riding. I find that it helps my focus and relaxation, and it also helps my horse work better.

 

So I guess we can say that relaxation starts with the rider, which then influences the horse, and ultimately improves their way of going. There is no doubt that rhythm and relaxation go hand in hand, and they quite rightly form the basis of ridden training, however there are some really simple ways to improve & establish both, regardless of the level of rider or horse.

 

 

 

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