This randomized controlled trial aimed to investigate the effects of a 10-week imagery and breathing exercise intervention on 200-meter freestyle swimming performance, mental toughness, and heart-mind coherence in swimmers. Nineteen licensed swimmers aged 13-18 years were randomly assigned to an experimental group (n=9) receiving imagery and breathing exercises or a control group (n=10) receiving only standard physical training. Outcomes were measured using the 200-meter freestyle swimming time, the Sports Mental Toughness Questionnaire (SMTQ), and heart-mind coherence via the Inner Balance HeartMath device. The intervention significantly improved mental toughness and swimming performance in the experimental group compared to the control group, with a trend toward improved heart-mind coherence.
The study was conducted at the facilities of Pamukkale Üniversitesi Mensupları Spor Kulübü Yüzme Takımı in Denizli, Türkiye. Participants underwent a pre-test/post-test design with the following measures: 200-meter freestyle swimming performance, mental toughness (assessed via the Sports Mental Toughness Questionnaire), and heart-mind coherence (measured using the Inner Balance HeartMath device for real-time biofeedback of heart rate variability \[HRV\]). The experimental group participated in a 10-week intervention involving daily imagery and breathing exercises performed before bedtime, following a structured protocol (4-second inhale through the nose, 4-second exhale through the mouth, while imagining a 200-meter swim with detailed visualization). The intervention included a 6-day training period on techniques, followed by 10 weeks of daily practice, with reminders and feedback provided via a WhatsApp group. The control group continued standard physical training without additional mental training. Data were analyzed using a two-way repeated measures ANOVA, with post-hoc Bonferroni tests, and a significance level of p\<0.05.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
TREATMENT
Masking
NONE
Enrollment
19
Participants performed daily imagery and breathing exercises before bedtime for 10 weeks. The protocol involved a 4-second inhale through the nose and a 4-second exhale through the mouth while visualizing a 200-meter freestyle swim with detailed attention to technique and performance. A 6-day training period was provided to teach the techniques, and participants received daily reminders and feedback via a WhatsApp group.
Ankara Yildirim Beyazit University
Ankara, Turkey (Türkiye)
200-Meter Freestyle Swimming Performance
time to complete a 200-meter freestyle swim, measured in seconds.
Time frame: Baseline (pre-test) and 10 weeks (post-test).
Mental Toughness
Assessed using the Sports Mental Toughness Questionnaire (SMTQ), with scores indicating levels of mental toughness. The Sports Mental Toughness Questionnaire (SMTQ) is a 14-item scale measuring mental toughness across the subdomains of confidence, constancy, and control, with scores ranging from 14 to 56. Higher scores indicate greater mental toughness, reflecting a more positive psychological profile in athletes.
Time frame: Baseline (pre-test) and 10 weeks (post-test).
Heart-Mind Coherence
Measured using the Inner Balance HeartMath device to assess heart rate variability (HRV)
Time frame: Baseline (pre-test) and 10 weeks (post-test).
Maximum Coherence Values
Maximum coherence levels achieved during measurement sessions, assessed via the Inner Balance HeartMath device.
Time frame: Baseline (pre-test) and 10 weeks (post-test).
Balance Performance
Assessed as part of the study hypothesis, though specific measurement tools are not detailed in the manuscript.
Time frame: Baseline (pre-test) and 10 weeks (post-test).
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