Visualization technique for climbing & life: why it works, the benefits and how to maximize efficacy
Photo by Juan Diego Reyes, 2017
Visualization is a powerful practice that improves performance, motivation, and concentration. We’ve witnessed world-class rock climbers like Adam Ondra use the technique to send the sport’s first 9c/15d climb. From Olympic athletes to award-winning actors, the success stories span many disciplines. Whether you’re on the rock, projecting your hardest grade, questing on a multi-pitch or alpine adventure, working towards a career promotion, calling in community and partnership or striving to improve your health, visualization has the capacity to support your goal. Imagery techniques are ancient, with use dating back to thousands-of-year-old traditions like Tantra, Buddhism and Yoga. Today it is a refined practice, backed by decades of research and integrated into PTSD treatment, mental and physical health recovery, performance training, and more.
Here’s what you need to know about visualization, it’s benefits and how to use it to support your vision.
The way it works
Visualization trains our brain and our body. When we visualize, mentally rehearse or imagine a desired outcome, we stimulate the same brain regions that turn on when we are actually performing the desired outcome. Our thoughts produce identical mental processes as our actions do. Essentially this technique primes our cognitive processes for actual performance. A study from Neuropsychological further reinforces the impact, explaining that imagining the movement of body parts actually trains the muscles, leading to higher activation levels and increased physical strength.
Why is it powerful?
Some of the visualization benefits include
Bolsters motivation
Improves coordination and motor performance
Refines concentration
Increases flow state
Supports relaxation
Reduces anxiety and fear
Combats negative thoughts and changes brain function
Increases confidence and self-efficacy
Statistics published in PsychologyToday, The Huffington Post and Goodtherapy.org
When it comes to rock climbing…
According to an article published by the University of Niš, mental imagery and visualization in sport climbing training can be used in the following: “preprogramming a redpoint ascent, preparing for an on-sight ascent, preparing for competition and climbing injured or tired” (2011).
Suffice to say, this simple technique need not be overlooked or undervalued.
7 Steps to Practicing Effective Visualization
Here’s how to do it, and make the most of your practice.
Before embarking on visualization, bring yourself into a relaxed state. You can try a mindfulness or meditation practice, calming breathwork or even self-hypnosis. All of these preparatory practices help decrease anxiety and increase focus for greater efficacy of your visualization. (More via HuffingtonPost).
Visualize the goal or desired outcome you want. Be specific and imagine the details.
Engage your senses in your mental imagery. Beyond sight, invoke smell, touch, hearing and even taste. Invite visceral sensation into the body. You can even add physical movements that align with visualization into your practice.
Connect emotionally. Let excitement, joy, elation, enthusiasm, peacefulness or any other feelings that you imagine in the moment of achieving your goal, be a part of your mental imagery. Our emotions have a physiological impact on our bodies and cue the unconscious mind to believe the visualization as reality.
Stay aware of your thoughts and notice if your mental image turns negative. Doubt is a form of resistance. If you catch yourself in a negative thought pattern, pause and restart the visualization.
Add an affirmation. Self-affirmation increases certain neural pathways involved in positive valuation and increased self-worth. (More on the research and benefits of affirmation via PositivePsychology.com)
Repeat your visualization. The more you practice or mentally rehearse, the better you develop skills and strengthen the neural pathways in the brain responsible for performing, feeling and experiencing your goal. Repeated exposure strengthens the probability of your desired outcome.
Give this try and notice how it effects your goals.
Written by Gaby Colletta | www.gabycolletta.com | @wanderingvayu