Anna Krachek 6.09.2015 2788
Stress kills thousands of nerve cells in minutes. Learn to get rid of it quickly.
There are moments in life when everything bad comes at once: problems at work, tension in relations with her husband, unwillingness of children to study, lack of money. You rush about like a squirrel in a wheel, trying to bring life back to normal, but you feel that a little more - and your nerves will give up.
Stop for a minute, catch your breath, and try one of these quick relaxation techniques. They will not take you much time, but your mood will immediately improve, and stress will recede.
Hot bath with essential oils
A bath filled with hot water is one of the most affordable and effective means to relieve stress at home. The principle of its operation is very simple: plunging into hot water, you again seem to find yourself in the womb, where you were warm, calm and good.
Add a few drops of essential oil to the bath - and you will greatly enhance the effect of the procedure. Lavender, orange, ylang-ylang, bergamot, mint oils are known for their relaxing effect on the nervous system. The oil must be diluted in some base (milk, base oil, honey), and the resulting mixture is already dissolved in water.
Be careful: bath water should not be too hot, otherwise it may adversely affect the functioning of the cardiovascular system. The optimum temperature is 37-38 degrees.
Meditation
In Eastern cultures, meditation is the main method of dealing with stress and finding inner harmony. Why don't we try it out for ourselves?
For a meditation session, you will need a secluded place where no one and nothing will distract you from the process. If the weather allows, go outside: on the lawn in a small park or on the river bank.
Take the most comfortable position for you (it is not at all necessary to sit in the lotus position), breathe deeply and evenly, relax all the muscles as much as possible. Try to drop all thoughts of problems, deeds and feelings. Focus on the process of breathing, be aware of each inhalation and exhalation.
During meditation, try not to move or be distracted by extraneous noises. Saying a monotonous sound, such as "Mmmmm", can help with this, but this is not at all necessary.
If you can spend at least 5-10 minutes in a state of immersion in yourself, you will feel a much calmer and more relaxed person.
Neuromuscular relaxation
This relaxation method is often used during hypnosis sessions, but it is just as good for relieving stress at home.
Take a comfortable position. It is best to lie on the floor with your legs and arms out to the sides. You can also sit in a comfortable armchair or sofa. Turn off the TV and music, ask your family not to disturb you or make noise for 15-20 minutes.
Close your eyes and begin to mentally relax every muscle in your body. Imagine how your feet become warm and heavy, you can not tear them off the floor. Then do the same for the hands. After that, imagine your body going limp. Lastly, relax your neck and face, let your head hang freely. Hold this position for a few minutes, trying not to move.
End the session with a sip as if you just woke up. You will be surprised how much your health and mood will improve!
Exit aggression
This method is good if for some reason you are very nervous and angry. If aggression is not released in time, it will cause considerable damage to your health: repressed emotions lead to nervous breakdowns and occurrence.
Don't take your anger out on your co-workers or family, instead take a pillow and give it a good beating, imagining the person who made you angry. With each stroke, you will feel the negative energy leaving and calmness taking its place.
There is another good way to get rid of bad emotions, but for this you will need all your acting skills and good imagination. Imagine that your left hand has suddenly gone crazy: it is convulsing, moving absolutely chaotically, you cannot control it. The wilder the moves, the better!
Now imagine that the madness has spread to the right hand. Then - on the legs and torso. Move your arms and legs as you please, move your pelvis and other parts of your body intensively. After 5 minutes, stop and restore your breath. The effect of such a "wild dance" is simply incredible! You will not even remember about stress and nervous tension.
By the way, it is better to perform this exercise in solitude. Otherwise, there is a great risk of being seen by a psychiatrist.
Pets
Cats, dogs, horses and other animals, being next to a person, help relieve stress and calm. If you have a pet, pick it up, stroke it, play with its favorite toys.
If you haven't got a pet yet, feed homeless animals or go to a shelter: volunteers are always needed there. So you will not only relax and relieve stress, but also do a truly good deed. And who knows, you might find yourself a best friend for life.
"People who can relax are not only more flexible in their thinking, but they are also better equipped to cope with stress."
R. Copelan
Relaxation as a phenomenon is often devalued and confused with idleness and "doing nothing". In fact, this is a very effective and powerful method of psychotherapy in its impact.
The idea of the method and the history of its occurrence
Relaxation(from the Latin word "relaxatio" - "relaxation") - a special method that appeared abroad in the 30-40s. of the twentieth century, aimed at relieving muscle and nervous tension with the help of specially selected techniques.Relaxation is a voluntary or involuntary state of rest, relaxation, associated with complete or partial muscle relaxation. It occurs as a result of stress relief, after strong experiences or physical efforts. It can be involuntary (relaxation when going to sleep) and voluntary, caused by taking a calm posture, imagining states that usually correspond to rest, relaxation of the muscles involved in various types of activity.
Muscle relaxation techniques are historically the earliest techniques of body-oriented psychotherapy and still remain its main methods. At the heart of the emergence of relaxation techniques are Eastern spiritual and religious practices that have developed their own techniques of psychoregulation. When penetrating into European culture, these esoteric methods were reworked, primarily from the point of view of a pragmatic approach.
The first Western experts who applied the relaxation method in their activities and developed their own muscle relaxation techniques were the American psychologist E. Jacobson and the German neuropathologist I. Schultz.
As a psychologist, E. Jacobson studied the objective manifestations of emotions. One of the ways to assess the emotional state of a person was the registration of muscle tension. The specificity of changes in muscle tone was found in various psycho-emotional disorders, neuroses and psychosomatic diseases.
E. Jacobson called the discovered relationship between muscle tension and neuropsychic tension neuromuscular hypertension, which he considered as a manifestation of the reflex principles of the functioning of the nervous system. He proved that relaxing the muscles helps relieve the state of hyperexcitation of the nervous system, helping it to rest and restore balance.
Therefore, teaching a person the skills of muscle relaxation is useful both for relieving mental tension and for eliminating the symptoms of a number of diseases (such as headache and heart pain, gastritis, hypertension, etc.)
In addition, additional effects of muscle relaxation are improved sleep, elimination of "muscle clamps", emotional "discharge" and increased efficiency.
Relaxation is different
There are a great many techniques, techniques and methods aimed at relieving stress and relaxation.The relaxation stage is one of the main preparatory stages in the provision of psychological assistance to various categories of clients and it is no coincidence that it is an indispensable component of trainings of various kinds (including business trainings and personal growth trainings). Relaxation is one of the auxiliary methods of sports and autogenic training, speech therapy, acting, etc. To teach a person to independently use the skills of muscle relaxation and mental self-regulation, there are special relaxation trainings.
A modern psychologist must have in his working arsenal a sufficient number of relaxation and meditative exercises. After all, it is known that relaxation is not limited only to the effect of relaxing the muscles of the body. The skills of self-relaxation and self-regulation, as well as the ability to restore physical and psychological resources in a short time, are now in demand in various fields of human activity.
The range of application of relaxation techniques is quite wide: this is the removal of muscle clamps, and the study of emotional trauma, and the treatment of psychosomatic diseases, and much more. In addition, training in various relaxation techniques is available for both adults and children.
Conventionally, there are several main types of relaxation.
By time: long-term - occurring during sleep, hypnosis, with pharmacological effects and relatively short-term - replaced by stress.
By way of execution: muscular and mental (figurative).
Origin: primary (natural, arising spontaneously after physical exertion) and secondary (purposefully caused, created under artificial conditions).
Depth: superficial and deep. Superficial relaxation is equated to a short rest. Deep relaxation lasts at least 20 minutes and is performed using special techniques. It is deep relaxation that has a powerful effect on the body and has well-known healing properties.
According to the speed of occurrence: emergency (emergency methods of relaxation in case of urgent need) and prolonged (involving long-term training and systematic use for therapeutic purposes).
As an example of emergency (fast) relaxation, one can cite the metaphor of M.E. Stormy, describing a similar "instantaneous" relaxation.
The bird, exhausted by the long flight, falls down like a stone from the cloudy heights. And in this rapid fall, the reflex mechanisms of muscle relaxation are activated. Thanks to the natural, natural, saving relaxation, in a short moment of falling, the bird has time to rest in order to continue the flight.
Similarly, a person who has mastered the techniques of muscle relaxation can, in a short period of time, create the conditions for the necessary inner peace in order to restore strength and relieve physical and psychological stress.
In terms of impact: general (total) and differentiated (local).
Differentiated (local) relaxation involves the elimination of local muscle clamps by selective intensive relaxation of individual muscle groups. The first stage of this exercise - self-observation, is used primarily after stressful situations. The purpose of this observation is to find areas of stagnant muscle tension in the body, felt as pain or heaviness, especially intensified in connection with unpleasant emotions. Then, along with a deep long exhalation, it is necessary to instantly relieve tension ("exhale with relief"). To achieve a greater effect of muscle relaxation, you can combine the described methods of general and differentiated relaxation with the respiratory relaxation technique - work with sensations in the area of tense muscles using "directed" breathing.
When using this method in medical practice (for example, in manual therapy), each cycle of tension-relaxation ends with passive movements performed with the help of a doctor to smoothly stretch the corresponding muscles ("post-isometric relaxation").
Well-known psychotherapeutic methods often combine several types of relaxation at once, which makes them as effective as possible.
As an example, we can cite the methods of E. Jacobson and I. Schulz mentioned at the beginning.
The method of progressive muscle relaxation by E. Jacobson is based on the principle that after strong muscle tension, their strong relaxation occurs. That is, in order to relax a muscle, you must first strain it strongly. By alternately tensing different muscle groups, you can achieve maximum relaxation of the whole body. This type of muscle relaxation is the most accessible, in a playful way it is used even with young children.
In autogenic training (AT) by I. Schultz, in order to achieve a state of relaxation, not a real preliminary muscle tension is used, but an ideomotor modification of its tone (the method of "mental movements"). This corresponds to a more general principle of ideodynamics, according to which only one mental representation causes a physiological reaction of the body without the participation of consciousness (according to M. Sandomiersky). The main elements of relaxation here are sensory awareness and directed imagination. This is a careful observation and memorization of bodily sensations of muscle relaxation, on the basis of which the skill of voluntary reproduction of these sensations is developed, and, together with them, the necessary functional state.
This type of relaxation can be called more advanced, since it is its development that gives a person the opportunity to manage the state of his body on his own and effectively cope with tension and stress.
What are the benefits of relaxation
Relaxation is a fairly common phenomenon and is understood by everyone in different ways. Therefore, the effect of it can be different: from passive "relaxation" to meditative music to the cure of a serious illness. It all depends on the knowledge and level of training of the person.The effectiveness of relaxation as a special method has been studied and proven, its possibilities are endless, but in practice it is mainly used in the following areas:
- As a means of relieving muscle "clamps", accompanied by pain, local fatigue and limitation of movement. The appearance of painful seals in the muscles of the neck and limbs can be associated with both psychological causes, that is, chronic stress, and with initially bodily causes, disorders of the peripheral nervous system (spinal osteochondrosis, muscular-fascial pain). More often, there are causes of both types, which are superimposed on each other (syndrome of "mutual aggravation").
- As a way to restore the energy balance of the body. Good relaxation helps restore the body's energy and give all muscles and joints proper rest. Excellent physical condition is closely related to improved blood and lymph circulation. All organs, from the brain to the limbs, are enriched with oxygen, which stimulates the metabolic, respiratory, digestive and other functions of the body, and, in addition, the body adds strength to overcome stress.
- As a means of restoring peace of mind and emotional response. Speaking about relaxation as a psychotechnique of personal growth, it is necessary first of all to keep in mind its use as a subtle tool for creating transformational, altered states of consciousness in combination with the technique of sensory awareness.
- As a way to heal the body. All of the above functions of relaxation in their totality lead to the fact that the body gets rid of chronic tension and gains access to new resources for survival and self-healing. In addition, the very process of deep muscle and mental relaxation has a beneficial effect on the autonomic nervous system, which regulates the activity of internal organs.
Psychophysiology of relaxation
As you know, muscle tone is not a passive state, but an active process, physiologically representing a reflex to muscle stretch, due to which, in fact, movement occurs. The muscle tone regulation system is multilevel and is controlled by the central nervous system.Relaxation reduces the flow of electrical impulses (sensory impulses) from the muscles to the cerebral cortex, and from the muscles to the activating system of the brain (the reticular formation), which maintains the cerebral cortex in an awake state. Thus, a decrease in muscle tone reduces the flow of information from the muscles to the brain. This partial sensory deprivation reduces the level of wakefulness, which allows our brain to rest and "recharge" for further fruitful work.
Against the background of the described decrease in the level of wakefulness, general protective (according to I.P. Pavlov) inhibition of the cerebral cortex, its "conscious" sections, that is, the frontal lobes, "fall asleep" faster, which reduces their excessive activation. This is especially true of the frontal (anterior) cortex of the dominant, left hemisphere of the brain, which is initially in a more active, and often "overexcited" state, which is often the cause of mental overstrain and neurotic disorders.
Relative sensory deprivation also creates conditions for local activation of the cerebral cortex, redistributing the processes of voluntary attention to its separate areas associated with viscero-sensory sensitivity and controlling the functional state of internal organs. Thus, the focus of attention "in" that occurs during deep relaxation helps the body to deal with problem areas and improve health.
Relaxation for men and women
There is a certain group of muscles that has a special stimulating effect on the brain - these are facial and chewing muscles. Therefore, it is impossible to completely relax without relaxing the muscles of the face, tongue and lower jaw. By learning to relax this muscle group, you can learn how to quickly relieve tension even in cases where it is not possible to lie down or sit comfortably in a chair. In autogenic training, the "Relaxation Mask" is used for these purposes.Relaxation mask exercise is done in the following way.
1. To relax the masticatory muscles with the head upright, silently say the sound "s", let your jaw drop.
2. Relax your tongue. This can be done with the silent syllable "te". If you are sitting, the tongue should “fall apart” in a relaxed manner in the space of the lower jaw, gently resting on the back surface of the lower teeth. If you lie down, the tip of the tongue rests slightly on the back surface of the upper teeth (the lower jaw moves slightly down).
3. Stay in this state for several minutes, observe how a wave of relaxation passes through the body with the relaxation of the masticatory muscles, how the muscles of the face relax, the eyelids become heavier, the look becomes blurred (this is due to the relaxation of the muscles that focus the lens).
4. The exercise must be completed with an exit, as in auto-training. If the exercise lasted less than 10 minutes and / or a deep autogenous state did not occur, it is enough to take a few deep breaths and sharp exhalations, then stretch the whole body while inhaling and open your eyes while exhaling.
For women, it will be useful to add massage stroking of the face to the "relaxation mask". Such psychological massage can become an indispensable rejuvenating cosmetic procedure. The participants of our relaxation trainings are very fond of doing this procedure: it not only calms and improves mood, but also slightly tightens the circular muscles of the face, smoothes out small mimic wrinkles. This is due to the fact that when chronic tension is removed from the face and jaw, blood supply and oxygen supply to the facial muscles increase, which leads to an improvement in turgor and the general condition of the muscles and skin of the face.
A similar procedure can be used as a light sleeping pill if done at night, just before bedtime. Massage stroking can be done in combination with a "relaxation mask" or separately. It depends on what effect you want to achieve.
Stroking is done with the fingertips along the massage lines (from the central line of the face to the ears). Lightly touching with your fingers, as if with brushes (as in the elite "Royal massage"), you seem to sweep away daytime fatigue from your face. At the same time, you feel how, after the touch, every cell of your skin relaxes, how your face is smoothed. Pay special attention to the eyes and forehead area: by acting in this way on this area, you can reduce the tension of the eye muscles, which is very useful for tired eyes. Stroking the chin area, try to relax as much as possible, "let go" of the lower jaw. This procedure is done for a short time, exactly as much as you need to relieve tension. If everything is done correctly, then a good mood and quick falling asleep will be a reward for your concern for your health.
The ability to relax or perform relaxation is not only the basis of a vibrant and productive life, but also an art that you have to learn.
In order to always be at the peak of your abilities, you need to be able to restore strength, stabilize your emotional state, which, in turn, will help you minimize the level of stress in your life and successfully cope with any situations.
Relaxation methods. Relaxation Techniques
There are many ways and techniques of relaxation, which are based on:
- Music,
- Breath,
- Visualization,
- Various types of meditation
- Deep meditation.
Anyone can master these techniques, and you can do it even at home, even during breaks at work.
Relaxation through music
Music is a very accessible tool, and the effect of listening to the right songs will please you. You can stay at home, turn on the records, and it will do its job - put you in a relaxing mood.
Music that immerses in a state of relaxation usually uses special harmonies that have a relaxing effect on the listener. The choice of tools is also important. Often among them there can be authentic ones, for example, Turkish ney or Indian sitar. Their sounds are so soothing that you will feel yourself being lulled by exotic melodies. And now I don’t even want to reach for the remote control to turn off the track and go to sleep.
Music first, then everything else.
Breathing practices
Another way is connected with breathing, concentration on it, full awareness of the process of inhalation and exhalation, feeling its warmth. This method is very effective, but it takes a little practice to really become part of your relaxation arsenal.
By doing conscious breathing or pranayama, you can achieve such amazing results that after a while it will be enough for you to take a couple of cycles of inhalations and exhalations to get into that state that is called deep relaxation.
Relaxation through visualization
Relaxation, built on visualization, includes the presentation of some kind of image, situation. It is important that they are positively colored. You can remember pleasant episodes from your life, perhaps it will be relaxation, landscapes of nature, images of mountains, reservoirs or heavenly places like the tropical beaches of the Maldives.
Any soothing, positively acting images will do, from one presentation of which you are transported to another reality. Imagine them in as much detail as possible, see if you are there in your visualization. If not, then add yourself there. This alone will allow you to merge with the visualized image and feel yourself in the presented picture.
This technique will not only help you relax well, but also improve your mood, uplift your spirit and help develop creativity. For creative people, images from future creations first of all arise in the head; great works begin to be created there, film scripts, plots of books and theatrical plays are written. Everything starts with ideas, and then gradually the thought-form materializes. But this will be discussed in the next article.
Meditation as a way to relax
Different types of meditation such as object meditation, dynamic meditation, zen, mindfulness meditation, vipassana course; they can all be great ways to get into a relaxed state. The principle of any meditation is based on the fact that the practitioner passes into another state of consciousness, and this is possible only when the proper degree of relaxation of the body and mind is achieved.
Although relaxation is one of the conditions for successful meditation, it is also its goal. Practicing meditation, you are even more immersed in it, disconnected from external stimuli and become extremely aware and receptive at a new level, plunging into a state of deep meditation.
Deep Meditation Leads to Complete Relaxation
This state is characterized by the fact that the rhythms of your brain activity gradually slow down, which allows the whole body to completely relax, unblock muscle clamps, relax to such an extent that your body becomes as if weightless. Other characteristics that describe this state are also possible: the body “dissolves” or, conversely, you feel how it becomes heavier; sensation of a light breeze around the head or in the region of the limbs. It can be cool or, conversely, warm.
When you begin to feel something like this, it means that you are on the right track, the body is sinking deeper and deeper into relaxation. The influence of beta brain waves is reduced, and the more you become aware of your body and sensations, the more beta rhythms will begin to give way to the alpha brain waves that we need.
Alpha rhythms of the brain
In ordinary life, everyone experienced in practice the impact of alpha rhythms on themselves. This is the state when you fall asleep. You are not yet asleep, but you are no longer awake. In this state, it is impossible to do things that require the maximum return of energy and concentration on one thing. Consciousness is not fixed, it seems to be around you, it is able to register signals from the outside world, but internal judgments are turned off, access to the inner voice of criticism is not available, and this is good.
When you are in the alpha state, you can really recharge your energy for the whole day. Many practitioners of deep meditation have noticed that the more they relax, the more they feel the restorative, refreshing effect upon coming out of relaxation.
Relaxation exercises
One of the most effective and well-known exercises based on the technique of progressive relaxation is considered to be immersion in complete relaxation by focusing on your body, its individual parts. The implementation of this exercise is based on the fact that you consistently direct your consciousness to different parts of the body, primarily to the muscles. Starting with the muscles of the face and ending with the feet.
In order to achieve the effect of relaxation, you must first feel the muscles, that is, tense them, and then relax. And in this way you mentally pass through the whole body from top to bottom, and by the time you finish such an examination, relaxation will be achieved. This is a very easy exercise, accessible to everyone.
The main thing is to allocate 15-20 minutes of free time, it is advisable to sit comfortably or even lie down. The place should be quiet and the lights dimmed. Nothing should distract you. The atmosphere is pleasant, music for relaxation sounds softly, you inhale deeply and slowly and exhale several times and you can start doing the exercise.
People like it so much that many then perform relaxation according to this technique every day before going to bed. After all, it relieves stress and prepares all body systems for sleep.
Practicing Yoga Nidra as a Method of Relaxation
Speaking of sleep, how not to recall the wonderful technique "", otherwise known as yoga for sleep. By the way, the first part of this practice just includes the exercise described above. It can be performed in different variations, for example, the process of relaxation and removal of muscle tension does not begin from the head and face, but from the fingers, but this does not change the essence of the matter. You are aware, you feel your body, coolness or warmth, tingling in the palms - this activates energy channels. Now that you are becoming more aware, your consciousness is open to the great flow of information coming through your body. Therefore, you feel much more signals passing through you.
This is the first stage that prepares you for the "nidra" itself, a state bordering between sleep and wakefulness. Properly performed relaxation will also lead to emotional relaxation, which, in turn, will open a channel for access to the world of the subconscious, where you can work with your emotional blocks and even effectively resolve many life situations. The mind is open, you have reached a deeper level of the subconscious, which leads you to deep relaxation.
Deep relaxation in the practice of "Yoga Nidra"
Immersion in deep relaxation is achieved by disconnecting external senses from external stimuli. It would be better to call it disidentification with the reality around you and immersion in the inner world.
You are still at home, you are still aware of your "I", but your feelings are free from those images and objects that usually stimulate the work of consciousness. This is one of the goals of the practice - to bring you to yourself, to help you penetrate into the inner world, to connect with the deep layer of the psyche - the subconscious. This can only be done when the mind has been silenced. Real inner silence, where the mind ceases to conduct an internal dialogue, and the consciousness finally becomes accessible to the deposits of information that were not available in the past - any meditation begins with this.
Meditation as a method of deep relaxation
The purpose of most meditation is to stop the mind and still it. Such a goal is feasible if you have gone through the initial stages of relaxation. Maybe you have learned to relax by practicing visualization or progressive relaxation. You could chant mantras or concentrate and control your breath with breathing exercises. Whatever method you use, they all lead to the same thing - stopping the internal dialogue with yourself.
When silence reigns, real meditation begins. Having come to a state of inner silence, you also disconnect from your desires, which were once so significant for you; worries no longer excite - you can not remember this at all, since you parted with them even before the very entrance to deep meditation. Your consciousness is open to the universal mind. It is in this state that you practice Dhyana, the seventh step of Ashtanga yoga, when you merge with the image of your meditation.
This stage is preceded by Dharana - the practice of concentration on an object or image.
By moving your attention from one part of the body to another, being aware of it, as you did, using one of the relaxation techniques, you are simultaneously practicing Dharana.
Trataka, or the practice of gazing
Speaking of trataka, which, along with meditation, is also shatkarma, i.e., a purification technique, it must be emphasized that this is a fairly simple method of relaxation, based on the fact that the practitioner gazes at the chosen object (this may be a mandala, some kind of symbol or image) without looking away or blinking. At the same time, thoughts stop instantly, because the mechanism responsible for the work of thinking is closely related to the movement of the eyes.
The practice of trataka on a lit candle is especially popular because it can improve eyesight. But you need to start practicing carefully - so that the eyes gradually get used to this exercise.
Yoga for relaxation
The practice of yoga complexes is the best way to bring the emotional state back to normal, balance feelings and relax the body. Yoga practitioners know that holding a pose and being relaxed at the same time is one of the main conditions in the practice of yoga, it also indicates the correct performance of asanas.
In order for the practice to bring the desired effect of relaxation, follow the main rules:
- Prepare the room
- Choose a set of asanas for practice,
- During execution, focus on internal sensations,
- Try to concentrate on your breath while holding the asana.
Benefits of performing asanas and relaxation of the soul
The complex of yoga asanas in terms of its effect on the body is interesting in that, depending on the time of the day when you practice, its effect on the body may vary. So, if you perform the complex in the morning, you warm up and energize for the whole day. If you perform asanas in the evening, they have a calming effect on the entire body as a whole, not only on the psyche.
Also, the achievement of the relaxation effect depends on the choice of asanas. For example, the Surya Namaskar complex is recommended to be done in the morning, and Chandra Namaskar in the evening. The sun - during the day, the moon - after sunset.
Analyzing the principle of the calming effect of asanas on the body, we come to a conclusion that is initially emphasized in the principles of hatha yoga: the importance of awareness and self-absorption. Concentration on internal sensations, breathing, in themselves create the effect of relaxation. So, performing a set of yoga exercises, you harmonize the work of the organs of not only the physical body, but also stabilize your psycho-emotional state.
The energies in the body are balanced, and the soul rests. Your body does the exercises, but the effect of the exercise is reflected in the soul, because the energy channels open, and in certain postures, the energies passing through the body are redirected. All this cannot but affect your state of mind. You stop worrying, peace of mind is restored. A balance between the physical and the emotional has been achieved.
Instead of an afterword
All of the above methods and ways to achieve a state of relaxation can be used both separately and together, creating your own set of exercises based on the techniques known to you. You can vary their use and choose those that are most effective for you.
Good luck in practicing the art of relaxation and creating a new image of yourself!
The modern world has a huge impact on a person, both positive and negative. Every day we endure a lot of stress, get nervous, worry, rush, get tired. All these factors do not have the best effect on our body, including the immune system and the nervous system. As a result, poor sleep, as a result of which, an unimportant appearance. As a result, we break down on people close to us. How do you deal with stress and learn to control your emotions?!
Stress tends to accumulate in the human body, especially emotional. If you feel anxiety and discomfort, do not think that everything will go away by itself.
You yourself will be able to bring yourself out of a critical state and find harmony. Our body is a complex mechanism, consisting of links of one big chain.
Therefore, it is necessary to get out of the negative state in a complex way.
Recovery from stress can be divided into 2 components:
- physiological;
- psychological.
Physiological recovery
It is aimed primarily at regulating the physical condition, breathing, pulse, muscle relaxation. To do this, it is important to find your own way. I can only list a few methods. For example, yoga. Classes with a competent trainer help to relax muscles, normalize breathing, and throw out negative emotions.
Fast walking, running, doing any sport. Very good dancing. By dancing, we give our body the freedom to express itself. Almost all muscles are involved, which perfectly relieves physical stress.
Paintball helps one of my friends very well.
The pool is not only physically good for the body, but also psychologically. Biking, playing volleyball, there are a lot of different ways. The release of adrenaline is a natural reaction of the body to stress, its excess must be burned by physical activity.
Psychological settlement
After the physical impact on the body, you can begin to psychological relaxation. There are many different ways to bring your psychological state back to normal. First of all, we, as connoisseurs of everything beautiful, react to the visualization of what is happening. At first glance, a simple but effective way to put your thoughts in order. Look for a while at something beautiful, bewitching look. For example, at sunset, its various colors.
If possible, go to the waterfall. Water has a relaxing effect. Also a good way to relax at home is to take a warm bath, for example with aromatic oils. Many of them have a relaxing effect.
What we hear is also very important. Turn on slow, pleasant music or chirping birds. Nature brings us closer to harmony. Light the candles. Since ancient times it was believed that fire burns all negative emotions and evil spirits.
The flame has a calming effect. Motor skills are also involved in the relaxation process.
What we feel tactilely plays an important role. Therefore, it is believed that gardeners and animal lovers suffer from depression much less often than those who are not related to them. Therefore, a great reason to have a furry friend at home, or at worst a flower pot.
If possible, go for a massage. This is a great way to relieve stress, both mentally and physically. And most importantly, during the relaxation period, try not to think about the bad, your thoughts should be transparent and positive. And don't forget to please yourself! Let it be going to the cinema, shopping or meeting with friends. All that undoubtedly pleases you.
Everyone needs to relax from time to time! Relaxation is not just useful, but necessary! Of course, there are many ways that you can resort to relax: massage, special relaxation sessions, tea ceremonies, baths, etc. And here a paradox arises: those people who need relaxation the most - there is no time to attend such events. The busier a person is, the more often he needs relaxation, but the less opportunity he has to seek professional relaxation.
Therefore, it is important to be able to organize relaxation for yourself! This article is about home relaxation techniques. There are many ways, in the article I will cover only a few.
First, let me tell you a little about items that help you relax. They can be used with any method of relaxation.
Candles: regular or scented. Promote relaxation in any way. The soft light emanating from the flames relaxes, helps to remove unnecessary thoughts, unload the mind. No wonder fire is included in the list of things that you can look at endlessly! When using them, you must follow an important rule: no matter how much you relax, observe fire safety!
Aromatics (sticks, oils, etc.) are great helpers for relaxation. They help set the tone and mood. For relaxation by any means, comfort and good mood are paramount, and aromatic products contribute to them. They will help you fully relax, no matter how you do it.
Music. Not every one fits. We need a smooth, slow, calm. Better - instrumental, without words. The musical background is suitable for all types of relaxation, in any form. Fortunately, in our age of technological progress, there are many ways to listen to melodies, even from your phone!
important and situation in which you practice relaxation. It is useful to give only yourself at least 5 minutes! You should not be distracted by anyone, only in this way you can truly relax. It is desirable that no one was at home, or household members should be warned that you should not distract you for some time. It's better to turn off your phone.
Ways to relax at home
Method 1. Warm bath. Water has a calming effect. Relax and the sounds of flowing water, and sensations, and a comfortable temperature. For relaxation in this way, special cosmetics are great: bath foam, salt, aroma oils. If taking a bath is a way of relaxation for you, you should not do anything else during the process: read, dig into your phone or tablet. Relax and enjoy! Water helps physical relaxation. And in order to relax as well as possible with your soul, you can use auxiliary means. For example, essential oils. They can be used in different ways: added to water, heated in special vessels to flavor the room. Oils ideal for this type of relaxation: lavender, orange, ylang-ylang, geranium, frankincense, bergamot, mandarin, mint, rose, marjoram. Their scent is so relaxing! Concentrated oils should be used carefully: they are added to water in small quantities. In no case do not allow contact with eyes!
Method 2. Tea drinking. Many varieties of tea relax the body: soul and body. To have a tea party-relaxation, you need to create the appropriate atmosphere. There are no small things here! It is necessary to literally get high from relaxation! You must like the cups, and the teapot, and the table that you use! And sit, or maybe lie down in a comfortable position. Brew certain types of teas! It is known that some varieties have a tonic effect. Teas can help you relax: milk oolong, Tie Guan Yin, Red Shuyaxian, light oolong, dark oolong. A variation of this method of relaxation is brewing and drinking herbal decoctions. Plants can relax you: chamomile, mint, lemon balm, viburnum, St. John's wort, crushed valerian root. Herbs and fruits can be used individually or in combination. Several ways to prepare drinks that help to relax: 1). Chamomile flowers and mint / lemon balm leaves in a 50/50 ratio. 2). A teaspoon of St. John's wort with the addition of 3-4 viburnum berries per glass of boiling water. Brew 5 - 10 minutes. 3). In equal proportions, mix chamomile, mint (melissa) and valerian root, pour boiling water for 5-10 minutes. Honey can be added to all drinks! After relaxing in this way, you need to give yourself time to rest in order to recover. Don't run away to do great things! Return to the familiar world gently and gradually.
Method 3. Mental relaxation. For this way of relaxation, the environment is especially important! Arrange your space so that everything around you helps you relax! Dim the lights, light candles, put on melodious music (or the sounds of nature as an option), use incense. Position yourself in the most comfortable way, start relaxing smoothly, from top to bottom. Feel the support under you, feel how conveniently the limbs are located. Support is felt under the feet, they are relaxed. Close your eyes. Start relaxing from your shoulder muscles. Feel your shoulders relax, become warm and heavy. Imagine that a pleasant warmth spreads from the shoulders throughout the body, descending into the hands. Feel how your arms relax: from your shoulders to your elbows, then to your wrists. Relax your hands, each finger on your hands. Pay attention to your breath! It is smooth and free, it relaxes you... Feel the warmth spreading in your chest, solar plexus, stomach. From the abdomen it spreads to the legs. Relax your legs: thighs, knees, shins, ankles, feet. Feel your feet become warm and heavy. Feel your heels and toes relax. Pay attention to the back. Feel the shoulder blades, relax them. Feel how the neck, the back of the head, the place between the shoulder blades relax. Relax your facial muscles! Feel your cheeks, cheekbones, chin. Eyelids get heavy, eyelashes stick together, eyes relax... Now that you are completely relaxed - imagine a mental image, imagine what pleases you! See a beautiful picture in front of you (meadow, stream, house, sea, clouds)! The image can be realistic, or fantastic, as you like! Stay in this place. Continue relaxing in a mental way for as long as necessary. You can take a nap. Sleep after this method of relaxation refreshes and gives strength!
Method 4. Respiratory relaxation. Of course, creating an atmosphere will help this method. But this is optional. Take a comfortable position: sitting or lying down. This relaxation method takes about 5 minutes. Just breathe. You just need to breathe in a certain way! First, belly. Inhalations and exhalations should be full, long, deep. Lying on your back, this method of relaxation is easier to indulge in. Place one hand on your stomach, above your navel, and the other on your chest. Look at your hands as you breathe. The upper hand rests motionless on the chest. Lower - rises when inhaling and falls when exhaling. While inhaling, count to 5. Exhale slowly, also counting to 5. Continue exhaling until all the air is out of the lungs. Feel your body relax! Imagine that with each breath you are filled with strength and energy, and with the exhalation, sorrows, problems, resentments leave you. This method of relaxation is good because it can be done quickly, in almost any environment. It is very useful to carry out such relaxation before going to bed.
Certainly, These methods can be combined with each other! For example, after a hot bath, you can arrange yourself with respiratory or mental relaxation, or right during the bath you can drink a drink that helps to relax. You can supplement the mental relaxation with breathing. It is possible to combine methods in any order and any combination.
Whatever relaxation method you prefer, relax regularly! And share your experience and best practices on the forum at the link below!
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