China ranks first in the gold medal list! Olympic champions' tips for relieving stress, you can learn them too!

This technique is

Shout

To be honest, if you watch the Olympic Games live

The roar of the athletes should be very profound

From badminton, table tennis, tennis

To weightlifting, gymnastics

There are athletes both at home and abroad

I like to yell twice

Ball sports are highly competitive

Even more from the beginning to the end

Output depends entirely on roar

So, shouting during exercise

What exactly does it do?

Can we learn it normally?

It does have some effects. Whether it is physically or mentally, shouting can bring a certain degree of positive improvement.

Physically

Shouting can improve muscle strength to a certain extent.

A study on tennis showed that hitting the ball while shouting can increase muscle contraction force, and the speed of tennis balls increased by 4.89% and 4.91% when hitting forehand and serving respectively.

A baseball experiment also showed that shouting can increase the average high-altitude throwing speed of a baseball by 3.6%.

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Psychologically

In a tense atmosphere like a competition venue, shouting itself is a way to release stress .

At the same time, it can inspire momentum and give yourself positive psychological hints, which is the same as wanting to sing while walking at night.

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The athletes’ shouts are different, including cha, ya, ha... They are also using familiar ways of cheering themselves up to get into the state as soon as possible.

In addition, shouting a few times during the game can also serve as a deterrent to the opponent.

Studies have shown that athletes' shouting can affect their opponents' reaction time and accuracy, causing delayed judgment.

Therefore, the shouting on the sports field is not just some strange random yelling, it may also be a tactic, and some players are even forced to shout.

In life, if you are nervous and stressed, you can also use a similar method. Shouting can effectively eliminate tension.

If the occasion is more formal, such as an exam or an interview, it would not be appropriate to yell suddenly. So, are there any other ways to relieve stress and motivate yourself?

We can discuss this in two types: long-term stress and short-term stress.

For short-term stress, such as exams, speeches, interviews, etc.

1. Adjust your breathing

Practice abdominal breathing , and feel the regular movement of your abdomen as you breathe, expanding it when you inhale and contracting it when you exhale, until your breathing returns to a steady, comfortable state.

It is not recommended to breathe deeply or hold your breath irregularly , as this will only make you more nervous and may even cause dizziness.

2. Pat yourself on the back

Cross your hands and pat your shoulders and thighs alternately. Be sure to pat in a regular and slow manner.

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3. Let your body feel gravity

Sit on the chair in the most comfortable posture, feel the contact between your body and the chair, the contact between your feet and the ground, and feel the shape, hardness, and temperature of the object.

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Get your attention back to the real world and away from the tension.

4. Self-suggestion

Think about your past achievements and some happy things to boost your confidence.

Never keep telling yourself “don’t be nervous, don’t be nervous”. Paying too much attention to your negative emotions will only make you more stressed.

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In addition, if conditions permit, taking a walk, listening to music, and chatting with acquaintances are also good ways to relieve stress.

For long-term stress, such as work and family pressure

1. Increase your exercise

Exercise 3 to 5 times a week, and control each exercise time to about 30 to 60 minutes . It is not recommended to exceed 90 minutes.

Exercise can exercise your cardiopulmonary function and relax your body at the same time.

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You can also participate in some group sports, such as basketball, badminton, etc., and release your stress through socializing.

2. Try daily meditation

Choose the environment that you are most familiar with and comfortable in, control the meditation time to 10-30 minutes , and use abdominal breathing method.

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You can focus on your breathing or imagine some comfortable and clean images.

3. Get out of stressful situations

Give yourself a break, get away from the stressful environment for a while, go traveling, or take a walk , which is also a good way to relieve stress.

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Long-term stress may have negative effects on the digestive system, cardiovascular and cerebrovascular systems, ovaries and other organs. Problems such as overwork, obesity, hair loss, and poor skin will follow.

To put it simply, not only did my body get worse, but I also became uglier.

Therefore, it is necessary to release the pressure appropriately. Find a place where there is no one and shout a few times like the athletes!

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts collaborating on this article

References

[1]Tammany, JE, O'Connell, DG, Latham, SE, Rogers, JA, & Sugar, TS (2021). The effect of grunting on overhead throwing velocity in collegiate baseball pitchers. International Journal of Sports Science & Coaching.

[2]O'Connell, Dennis G.; Hinman, Martha R.; Hearne, Kevin F.; Michael, Zach S.; Nixon, Sam L. (2014). The Effects of “Grunting” on Serve and Forehand Velocities in Collegiate Tennis Players. Journal of Strength and Conditioning Research, 28(12).3469-3475

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty