United States Eventing Association

This excerpt from Equihypnosis by Nicole Weber is reprinted with permission from Trafalgar Square Books.

Get in Control

Every type of fear involves the feeling of losing control. With a horse by your side or beneath you, you are inter-acting with a living being that you cannot always control, so there is always an opportunity for fear to intrude. However, you can always control yourself, your actions, and your reactions, and these influence your horse. It may be that you react with fear when your horse flinches briefly because you expect him to shy, and you feel like you might not be able to stay on board. You react to this worry with tension in your body.

Your breathing becomes shallower; perhaps you also hold your breath. Stress hormones are released, and your muscle tension increases. Your body’s center of gravity shifts a bit upward, and you now sit perched “above” your horse. In this mode, you have virtually no control. You have given up your seat, and you can no longer give proper aids.

Since you can’t immediately change your horse’s behavior, it makes sense to learn to control and change your own. A very crucial point here is breathing. Everything depends on our breathing. Our life begins with the first breath and ends with the last.

You might know the following exercise if you are familiar with Centered Riding by Sally Swift. It is called “Soft Eyes,” and together,“Soft Eyes” and correct “Breathing” are two of the four basics of centered riding. Because they are part of the foundation of centered riding, we should always apply them, ensuring that we always ride with “soft eyes” and correct breathing. This exercise is especially important for riders experiencing fear.

Exercise: “Soft Eyes”

>>> On the ground, position yourself so that you have a good stance, and your feet are about shoulder-width apart. Slightly bend your knees so that you could bounce a little in your knees if you wanted to.

>>> Now find a point at eye level in front of you, and focus on this point. Stare at it and concentrate entirely on this one point. While doing this, pay attention to how you feel inside your body, and be aware of your breathing. It’s important that you keep focusing on that point you chose. Feel whether you are holding your breath or if your breath flows freely; also feel how deep the breath goes. Are you breathing into your chest, or do you feel like you’re breathing deep into your belly? Once you’ve noticed your breathing, let your gaze soften. Without moving your head, keep looking at the point, but allow your field of vision to expand, and don’t stare anymore. You might even feel like you’re looking beyond the point. You can also perceive what is on either side of you, and what surrounds you. Though you are still looking at the point, you aren’t focusing so hard upon it.

>>> While you softly look at the point, check the feeling inside your body again and notice how you are breathing now.

>>> If you feel like you are breathing a bit more deeply, or your breath is flowing a bit more smoothly, everything is as it should be. We can expand this exercise a bit more and include Centering.

Centering – The Ball

>>> Continue to stand with your feet about shoulder-width apart. If you want, close your eyes. If you think you might start to sway, or if you feel insecure with closed eyes, choose a point on the ground that is somewhat farther away from you to look at, so that you are looking down without bending your neck.

>>> Now imagine that you have a ball or a sphere in your abdomen. This can also be a light or a cloud, if the idea of a ball is uncomfortable for you. Whatever you imagine, it should be pleasant for you and look nice. Now imagine that the ball, sphere, cloud, or light sinks downward in your abdomen—until it comes to rest in your pelvis. Your pelvis is shaped like a bowl, and offers the ball, cloud, or light a nice, secure place to settle. If you were to move, the ball would also move slightly, maybe rocking back and forth a bit. Nevertheless, it is well and safely stored there in your pelvis. This is your center.

>>> While you imagine the ball in your pelvis, open your eyes and look softly forward. How are you breathing now?

>>> Do you feel like you’re breathing more deeply? Do you feel more stable?

This excerpt from Equihypnosis by Nicole Weber is reprinted with permission from Trafalgar Square Books.

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