Biofeedback, centering, breathing control, progressive muscle relaxation.

The idea

Four somatic techniques are named here. Biofeedback uses equipment to display a physiological measure such as heart rate or muscle activity, so the performer learns through feedback to bring that reading under control. Centering involves focusing attention on a point near the centre of the body, often the lower abdomen, while regulating breathing to steady balance and reduce tension before a key skill. Breathing control means using slow, deep, rhythmic breaths, often with a longer out-breath, to lower arousal and steady attention. Progressive muscle relaxation involves systematically tensing then releasing muscle groups to teach the performer to recognise and release unnecessary tension. Each technique is a physical routine that lowers excessive arousal.

What earns the marks

• Biofeedback uses equipment to display a physiological measure so the performer can learn to control it.
• Centering focuses attention on a central body point while regulating breathing to steady the performer.
• Breathing control uses slow, deep, rhythmic breathing to reduce arousal and steady attention.
• Progressive muscle relaxation involves tensing then releasing muscle groups to release unnecessary tension.
• All four are somatic because they act on the body rather than on thoughts.
• Each technique aims to bring arousal towards the optimum for the task.

Common mistakes and how to put them right

• Treating biofeedback as a purely mental technique.

  Put it right: It depends on equipment giving physiological feedback, so the performer learns to control a body measure.

• Reversing progressive muscle relaxation.

  Put it right: The sequence is to tense a muscle group and then release it, not to relax first and tense afterwards.

• Confusing centering with simple distraction.

  Put it right: Centering combines a focus point with controlled breathing to steady the body, not just looking away from the crowd.

Exam tips

• Match each named technique to its defining feature: equipment for biofeedback, a central focus point for centering, slow rhythmic breaths for breathing control, and tense-then-release for progressive muscle relaxation.
• Eliminate options that describe cognitive strategies such as positive self-talk or visualisation.
• Check the direction of the technique: all four aim to reduce excessive arousal, not to raise it.