Must . . . Remember . . . to . . . Breathe!

[imabrit_us]

So I'm going out on my first hack since my fall. I'm travelling this week, so probably won't ride before then (I usually ride twice a week, for an hour each) . . . although I might try for a lesson on Friday morning.

I've asked for the horse I've been riding alot lately . . . not the horse I fell off . . . and he (Stan) and I have been making some great strides. He's given me alot of confidence and let me push the envelope and I've gotten some nice, soft, rounded work out of him (which is a first for me). But the bottom line is he's still 17.2hh (I'm only 5'5"), and it's a very long way to fall if I come off. This horse isn't a bolter . . . although he can get stroppy and bounce around a bit . . . so intellectually I know he won't take off with me . . . but I know that any nerves I have will set him up to be rather more alert and go-ey than I would like. How, other than downing a large G&T before I go (LOL!), do I make sure I'm relaxed? I want to enjoy this. Riding out is one of the biggest reason I started lessons (7 months ago now!) . . . yes, I want to learn to RIDE, but being outside in the lovely spring glories on horseback is my reward for those long hours of schooling, right?

N

[kedwards]

The remembering to breath is a good start Actually, I mean that quite seriously. Take some deep breaths when you get in the saddle and check in on yourself regularly to make sure your breathing is deep and steady. It might even help to close your eyes when you first mount and take a moment to breath out and feel your muscles relax. Also, think about intentionally smiling (even just a half-smile). It sounds silly, but there is research to show that intentionally smiling causes unconscious effects on our mood, so it can help to set the stage.

Also, don't attempt to push away negative thoughts (the more you focus on your anxiety, the sharper it becomes), but be prepared with some "positive self-talk" statements that you can repeat to yourself if you notice your mind wandering to concerns. For example, you've already mentioned a couple that you can use, such as "I know Stan won't take off on me." "Ah, the lovely Spring day is so relaxing." Also, remind yourself that you can always stop or turn around if you aren't comfortable.

[KarinUS]

but there is research to show that intentionally smiling causes unconscious effects on our mood, so it can help to set the stage.

I heard that too! Matter of fact they say biting on a pencil (sideways like a dog holds a bone) uses the same muscles as smiling and has the same effects.
For safety reasons I would however advice against riding with a pencil in your mouth!

Anyway. Breathing is good. Counting works for me as well to keep a nice rythm.

[JaniceH]

I have only recently started hacking regularly, and as a rider with 'issues' to go out of the safe environment of the school was really quite nervewracking. But hacking out is one of the things I was most looking forward to, so I decided to do a bit of damage limitation and that improved my confidence.

So I:

Rode a really quiet horse that I know quite well, so I knew that I wouldnt get any unexpected faster paces and she is unlikely to spook.

Bought myself a body protector, so if I did fall, I had various parts of me that were protected a bit better and that really helped me feel safer.

Put lots of reflective gear (more than just a tabard on me) on my horse to make doubley sure that I was as visible as possible.

I also put toestoppers on my stirrups as I have a really big hangup of getting my legs caught if I fall, and that elimated that possibility too.

Finally I hack out with someone more confident/chatty/can do the turning round,hand on bottom of horse, talking thing. To keep me talking to ensure that I breathe!!

We also go a familiar route as well.

Hope that helps.

[Tootsie4U]

lol Karin!

Also, did you ever notice that IF you laugh at your horses silly behavior (spooks, etc.) that it *usually* instantly calms them down?? wierd, eh?

[galadriel]

A few NR-ers have said that singing helps them to stay calm and keep breathing

[topcat]

I did my first dressage test on Wednesday and I did lots of singing pre test!! Didnt sing during my test and I definitely forgot to breathe!! Infact watching the video back I dont think I breathed until he snatched a sneaky mouthful of grass during along walk on a long rein!! The difference that I can see in myeslf when I am breathing properly and singing away is scary, needed to see the difference on video though to see the impact on my horse!! Relaxed v tense. Now I need to find a way to control it all- the difficult part when you feel V Scared.

[RachelEvent]

Smiling is a great one -

but there is research to show that intentionally smiling causes unconscious effects on our mood, so it can help to set the stage.

I have also heard this, and firmly believe it's true. The bigger the smile the more effective!

Also, if you think you have got a bit tense, and the horse is picking up, it's amazing how much taking your hand off the reins and giving them a pat helps to relax them. If you have unconciously had a tense contact then just relaxing it and relaxing your seat etc. really relaxes the horse.

Hacking is really fun once you get confident, so keep remembering to breathe and keep smiling!

Rachel xx

[eml]

Smiling and singing also make you relax your jaw which in turn relaxes the long muscles either side of your spine (good on names of horse muscles but rubbish on humans) its quite amazing and worth a try. I used to wear my teeth by jaw clenching which also made my back stiff and I was amazed at the difference that just smiling or singing could make!

[amandal]

I'm a singing addict, I often forget to breathe when I'm jumping and if I sing or hum it really helps.

[Old but trying!]

Me too, singing either out loud or in your head depending on the company. It especially helps if you can sing something in the correct rythm i.e trot to 'in an English country garden' etc

Going to a musical dressage competition gives you great ideas.