Emotional Control Techniques

The emotional thermometer and somatic awareness

Emotional control does not consist in repressing emotions, but in managing them before they hijack the ability to make decisions.

The basis of this skill is somatic awareness, which the coach encourages through the concept of the "emotional thermometer".

The athlete must learn to scan his or her body to detect the first physical manifestations of an overflowing emotion (jaw tension, clavicular breathing, clenched fists) before it is too late.

Identifying that you are entering the "red zone" of anger or fear is the indispensable preliminary step to be able to apply any regulation technique.

Without this real-time self-diagnosis, the athlete is reactive; with it, he becomes proactive in his internal management.

Tactical breathing and control of the autonomic system

The fastest and most effective tool for intervening in physiology is breathing.

The coach trains the athlete in techniques such as tactical or square breathing (inhale 4 times, hold 4, exhale 4, empty 4).

By voluntarily controlling the breathing rhythm, we send a direct biological signal to the vagus nerve to activate the parasympathetic nervous system, which is responsible for calm and recovery.

This reduces heart rate and blood pressure within seconds, allowing the prefrontal cortex (the logical and tactical brain) to regain the command it had lost to the amygdala (the emotional brain). It is the physiological "emergency brake" of the athlete.

Adapted Progressive Relaxation

Complementarily, Adapted Progressive Relaxation is used. Unlike the long clinical versions, in sport it is applied in a segmented and rapid manner.

The objective is to develop the ability to dissociate useful tension from parasitic tension.

An athlete under pressure tends to tense muscles that are not needed (such as the shoulders or neck), which wastes energy and hinders biomechanics.

Through this technique, a fencer can learn to consciously relax the shoulders while maintaining the necessary explosive tension in the legs.

The coach teaches these "micro-adjustments" of tension in the natural pauses of the game, optimizing the economy of effort and preventing premature fatigue from emotional stress.

Summary

Emotional control seeks to manage emotions before they hijack the decision. By means of the "emotional thermometer", the athlete detects early physical manifestations of fear or overflowing anger.

Tactical breathing is the most effective tool for intervening in the autonomic system. By controlling the respiratory rhythm, calm is activated and the logical brain regains control.

Adapted progressive relaxation makes it possible to dissociate useful tension from parasitic tension. The coach teaches micro-adjustments to optimize the economy of effort and prevent stress-related fatigue.