Tension Release Quick Card
A printable pocket card for tension release techniques during competition.
Print & Carry
Cut this card out and keep it in your pocket or boule bag. Quick reference when tension builds during competition.
✂️ Cut Here — Pocket Card
┌─────────────────────────────────────────────────┐
│ TENSION RELEASE QUICK CARD │
│ │
│ 🔴 30-SECOND RESET (Between Points) │
│ 1. Deep breath (4 counts in) │
│ 2. Shoulders: up to ears → drop completely │
│ 3. Shake hands loosely (5 sec) │
│ 4. Jaw: open wide → let close naturally │
│ 5. Slow exhale (6 counts out) │
│ │
├─────────────────────────────────────────────────┤
│ │
│ 🟡 GRIP RESET (Before Each Throw) │
│ 1. Squeeze boule hard (80%) for 2 sec │
│ 2. Release to optimal (40-50%) │
│ 3. Notice the difference │
│ │
├─────────────────────────────────────────────────┤
│ │
│ 🟢 15-SECOND PRE-THROW PROTOCOL │
│ 1. Body scan: notice tension (3 sec) │
│ 2. One deep breath (3 sec) │
│ 3. Shoulder drop (3 sec) │
│ 4. Grip check (3 sec) │
│ 5. Final breath → begin routine (3 sec) │
│ │
├─────────────────────────────────────────────────┤
│ │
│ 🔵 EMERGENCY: 4-7-8 BREATHING │
│ • Inhale through nose: 4 counts │
│ • Hold: 7 counts │
│ • Exhale through mouth: 8 counts │
│ • Repeat 3-4 times │
│ │
├─────────────────────────────────────────────────┤
│ │
│ 💬 CUE WORD: _____________ │
│ (e.g., "Soft", "Easy", "Flow", "Release") │
│ │
│ carreau.app │
└─────────────────────────────────────────────────┘Technique Details
🔴 30-Second Reset
Use between points or during short breaks:
| Step | Action | Duration |
|---|---|---|
| 1 | Deep breath in through nose | 4 counts |
| 2 | Shoulders up to ears, then drop completely | 3 sec |
| 3 | Shake hands loosely | 5 sec |
| 4 | Open jaw wide, let it close naturally | 3 sec |
| 5 | Slow exhale through mouth | 6 counts |
🟡 Grip Reset
Before each throw:
- Squeeze hard — 80% grip pressure for 2 seconds
- Release to optimal — Find your ideal pressure (40-50%)
- Notice — Feel the contrast between tension and relaxation
This creates a reference point for proper grip pressure.
🟢 15-Second Pre-Throw Protocol
For important throws:
| Time | Action |
|---|---|
| 0-3 sec | Body scan: notice any tension |
| 3-6 sec | One deep breath |
| 6-9 sec | Shoulder drop |
| 9-12 sec | Grip check (tense-release if needed) |
| 12-15 sec | Final breath, begin routine |
🔵 4-7-8 Breathing
When highly stressed or over-aroused:
- Inhale through nose: 4 counts
- Hold breath: 7 counts
- Exhale through mouth: 8 counts
- Repeat 3-4 times
💬 Your Cue Word
Choose a single word that triggers relaxation:
- "Soft"
- "Easy"
- "Flow"
- "Release"
Practice saying this word mentally while releasing tension. Eventually, the word alone triggers the relaxation response.
How to Use This Card
- Print on cardstock for durability
- Cut along the dotted line
- Laminate if possible
- Keep in your pocket or boule bag
- Review between games as needed
- Practice these techniques in training first
Practice First
These techniques work best when practiced regularly. Don't try them for the first time in a crucial competition moment.
Related Resources
- Tension Release Techniques — Full technique guide
- Understanding Tension — The science behind tension
- Competition Tension Management — Match-day protocols
- Pre-Shot Routine — Complete routine integration