Mental Health Tools for On and Off the Pole Vault Runway
Why Box Breathing?
I mean, It's used by the Navy Seals to improve their performance! Low and behold it works for pole vaulters too!
Think of box breathing as a technique to reset for when your thoughts, emotions, and physical sensations become overwhelming.
Where box breathing can help
- Stuck running through
- Overwhelmed at a big meets
- Stuck with Negative self talk
- performance anxiety
- Moving up poles
- And more.
The first time I tried it was at a big meet, with a big bar, and I was feeling big pressure. When I was waiting for my turn I did a few rounds of box breathing and when I stepped on the runway I felt calm and focused like I was driving, instead of my emotions at the wheel.
Since then I've taught this technique to my athletes for their meets, through practices, or to use off the track.
I can't recommend box breathing enough on and off the runway.
How to do it
- Breath in through your nose with your eyes closed for 4 seconds
- Hold that breath for 4 seconds
- Breathe in for 4 seconds
- Hold for 4 seconds
- Do at least 4 rounds
Benefits of Box Breathing
- Reduces physical stress symptoms in the body (2017 study)
- Positively affects emotions and mental well-being (2017 study)
- Increases mental clarity, energy, and focus (2014 study)
- Improves future reactions to stress (2013 study)
Use the band to follow the box and remind yourself of this powerful tool
Besides looking awesome here are three ways to use this band as a tool to vault higher
1. Give it a snap!
As pole vaulters, we get in our heads a lot. After talking to many sports psychologists and mental health experts, keeping the mind and the body in the same place can improve performance.
When you notice your mind in the future or the past, give the band a little snap to bring the mind and body back together, take a deep breath and focus on the sensation for 15-30 seconds. The mind and body work best when they're working together!
2. Switch Wrists
This one comes from Sports Psychology guru Robert Andrews. As athletes, we can be incredibly self-critical. One way to help with negative or critical thoughts is by bringing awareness to these thoughts.
When you notice negative self-talk, switch the band to the other wrist. You might find yourself doing this 100 times on the first day, which is good!
Over time you'll develop more awareness of these thoughts which breaks the stream and lessons the negative chatter. As you can imagine, your performance will improve as you lessen the chatter of the bully in your mind.
3. Grounding
A common PTSD technique to help “Get out of your head” when we have big emotions and difficult thoughts that create an internal storm. This can be especially true when moving up poles, competing at big meets, or attempting something you've never done.
The technique is to find 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste. You can use the bands colors, patterns, and textures to help.
Grounding can help calm the storm. It's easier to vault in the sun with a killer tailwind!
Keep your focus and stay on track with this Pole Vault band. Made with a cloth elastic for a comfortable fit. Perfect for pole vaulters of all levels, this bracelet is a great way to show your passion for the sport or to send as a gift.
Features:
- Durable materials
- Suitable for all levels
- Sizing - S/M fits 80% of all people.
Price: $9.99
Shipping: Free shipping on all domestic orders over $60
