Relaxation at home. The most simple relaxation methods for every day

A person does not live in a dream world where the sun always shines and birds sing. From birth, a person is faced with different situations, which cause him tension, anxiety and. The psyche is connected with the body, so the result of constant emotional stress is muscle tone. Relaxation helps with various methods to relieve excessive muscle tone so that a person relaxes.

Why does a person need rest? After all, any desire to relax is aimed at rest. Human body just needs to change the mode of operation to sleep or rest. So, a person sleeps every day. If a person misses sleep time, then he feels some inhibition, loss of strength, loss of the opportunity to rejoice. It looks like . However, a person is not sick, it's just that his body has not rested, has not rebooted, has not gained energy, so it works on what is left.

It turns out that rest is vital for a person. It can be noted that most often more people get sick when they are physically exhausted. Immunity becomes weak if a person has little rest, constantly overstrains, does not fill up new energy and positive emotions. Thus, various methods relaxation becomes important only because one becomes physically strong.

Another important pattern is that a person in a state of relaxation is spiritually strong and self-confident. All those qualities that a person is constantly trying to develop in himself can be felt in a state of rest. If anxiety, fear and stress reign inside, then it is unlikely that a person feels normal.

What is relaxation?

The concept of relaxation implies conscious muscle relaxation in order to achieve inner calm, relieve emotional stress and receive additional energy. A person may resort to techniques, drugs, or exercises that help them relax. Any method that helps to calm the body and soul will do.

To some extent, relaxation is similar to meditation. However, this is only a first impression. Meditation has several levels of immersion of a person in his own unconscious or dissolution of his own "I" in the boundless world. Relaxation involves only the first stage, which is used in meditation, when a person simply relaxes his muscles.

Relaxation is used in hypnosis, yoga, health practices. It helps in solving many physical and psychological problems.

First, it should be understood that a person is constantly exposed to stress on himself. In a state of stress, his muscles automatically tighten, which are a reflex reaction of the body to leave the place that causes fear if necessary. If a person is constantly emotional stress, it exhausts him. Often such a person becomes lethargic, passive, drowsy.
The second is if internal stress leads a person to increase muscle tone, then he begins to get tired physically. All this takes away energy, which could be directed to perform some actions or maintain the functioning of the whole organism. Muscles tense up natural causes- in response to emotional fear, anxiety, a sense of helplessness. If the muscles are constantly in good shape, they get tired. This is akin to the fact that a person will go in for sports all the time - how long will it last?

Muscle clamps often lead to the development of various diseases. It should be understood that natural state muscles is their relaxation. If they are constantly tense, then the human body and the work of all its systems change.

If earlier a person was pressured by an aggressive environment in which he had to hunt and survive, then the stresses of the modern world are various conflicts, troubles, lack of desired goals, disapproval or criticism of others. Stress may seem insignificant, but it is there. It brings the muscles into a tense state, which consumes a lot of energy.

Relaxation techniques aim to relieve muscle tension by consciously influencing them. The effect of exercise will be felt by a person whose muscle tone is increased. If the muscles remain relaxed, then the relaxation methods do not give a tangible effect.

In order to achieve certain results in the direction of constantly maintaining calmness, both psychological and muscular, you need to systematically engage in exercises, bring them to automatism. In addition to sleep, a person needs rest during the day. That is why it is very important to quickly restore your balance so that the muscles of the body relax at the same time.

Relaxation methods

There are many relaxation methods. Although some people did not specifically study this topic, they could also resort to various relaxing techniques on a subconscious level. Relaxation is the relaxation of muscles in order to restore mental comfort and tranquility. A relaxed person is strong and active, a worried person is passive and weak. Do not forget about the energy that a person spends if he does not relax.

During the day, a person periodically gives himself relaxation, because he needs it. Some do it consciously, and some unconsciously. But it works anyway:

The realization that you are returning home after a working day, where you will relax, eat and watch your favorite programs, already gives some relaxation. You feel it, although you may not notice it.
Deep breathing, which allows you to slow down the process that is the result of stress. In a state of nervousness, a person begins to breathe rapidly. Here you need to consciously reduce the pace of breathing. Breathe in for 10 seconds and breathe in for the same amount of time.
Embrace. Many people ignore this way relaxation, however it is very effective. Hugs are good for kids. However, do not forget that people in a state of fear or despair also quickly calm down when they are hugged (as if they are being protected and protected, they feel protected).
A massage that can be used not only to eliminate cellulite, but also to relax. Very useful massage at the end of the working day, in the evening. Soothing, smooth and deep movements on the back help to relax, calm down and feel peaceful. Some people even fall asleep during the massage, which is a good result.
Aromatherapy. Smells are good in the relaxation process if they are pleasant to the person. We will not describe which essential oils should be used for relaxation, because the main thing is different - you should personally like the smells and give a feeling of calm.
Music. Each person has his favorite tracks, which he constantly scrolls. At the moment of a violent outburst of emotions, music will help. The main thing is positive lyrics in songs. No need to listen to what causes sadness and additional sadness.
Taking warm herbal tea. Even just warm milk will do. The main thing is that a person enjoys the process and calms down, thinking about the good.
. You can close your eyes and imagine yourself in another place where you would like to be. You bask in the warm sun, you are surrounded by friendly people, you get only positive emotions. You can visualize anything that gives you a feeling of peace and relaxation.

The main technique in relaxation is the conscious release of tension in the muscles. To do this, you can use the imagination or autogenic practices. The person closes his eyes and begins to mentally pronounce the phrase that his body is relaxing. He turns to each part of the body, focusing his attention on it, while watching how it relaxes, and then moves on to another area.

Sport. To relax the muscles, you can first give them a good load. It should be understood that muscle tension as a result of negative emotions is a slow waste of energy. Muscles will not get tired soon. However, if you go in for sports, that is, throw out all the energy, then the muscles will get tired, which will help in their relaxation.
Laugh. Laughter, a positive look at situations, a vision of the funny in what is happening will help in getting rid of nervous tension and muscle stiffness. Laughter helps in relaxation.

Relax away from home

In anticipation of holidays and summer holidays Everyone has a question: how to relax? Practically whole year worked, now you need to give your body the opportunity to calm down, relax, enjoy life, do what you want. Everyone chooses the rest that is more interesting to him. Here, everyone is often guided by their positive memories: in what activity did you manage to achieve maximum relaxation and enjoyment of life?

Someone goes to the mountains, and someone prefers sandy beaches. Here, everyone is right about one thing - you need to relax, spend your vacation away from home. Why?

If you decide not to go anywhere, then, most likely, the rest will not work.

First, being at home, you periodically remember that you need to do something. He completed one job, completed another, and completed a third. So the vacation will take place in homework. How is this different from normal weekdays?
Secondly, native walls remind of daily problems. In psychology, there is such a thing as an anchor. Every time you return home, you look at your native walls, which "anchor" your usual emotions. How can you rest if something reminds you of your problems?

Psychologists recommend not to rest at home, but to leave as far as possible. Here the choice is yours, where you want to go. It doesn't have of great importance. The main thing is that the area is unfamiliar to you. And if it turns out to be beautiful, pleasant and relaxing, then you can definitely relax.

Where exactly to go and how exactly to relax is the choice of everyone. If you like to relax actively, then choose places where you can realize your desires. If you prefer beach holiday then go to the seas or oceans. The main thing is not to be in your native walls, in which you constantly spend your time.

New impressions, unexplored places, complete enthusiasm for the type of recreation that you decide to do are important. At the same time, it is important not to be in the place where you again have to work, work, decide everyday problems. That's the whole secret of a good holiday!

How do you end up relaxing?

Most effective method muscle relaxation is carrying out manual manipulations on your body so that it feels that nothing threatens it, it is safe. And the best way to eliminate muscle clamps is to eliminate negative emotions and stress. How do you end up relaxing?

It is human nature to live in constant stress. However, he should always have an arsenal of actions that he can use at any time to relax.

I believe that the ability to relax at will is a very important skill that everyone should have. Life in modern Western world very tense and stressful, both mentally and physically. This applies to workers in the field high technology and computers sitting in front of the monitor for hours, which leads to many hours of tension in some muscles and joints. This also applies to other workers, for example, those who spend a lot of time behind the wheel, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word, as people blame stress for many of their problems. It's hard for people to relax. In this article, I'd like to put together what I think are five of the best ways to relax in a healthy (and legal) way.

Relaxation Technique 1: Breathe to relax and calm down.

Breath control is the basic skill needed to quickly calm down and relax. By consciously controlling your breathing, you are temporarily distracted from stressful thoughts. Some breathing techniques give a quick sedative effect. I suggest the following breathing exercise:

If possible, lie down or sit comfortably.
Close your eyes and focus your attention on the nostrils as air enters them.
Take a slow and deep breath in through your nose. Note that the air entering the nose is cold.
Hold your breath for a few seconds, keeping your attention at the same point.
Exhale slowly and calmly through your nose. Note that the air leaving the nostrils is already warm.
Do this for a few minutes until the disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

Closed eyes and a comfortable position is already a little relaxing.
At slow breathing with a delay before expiration, the heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. AT stressful situations you can do this exercise without preparatory phase if there is no time or space for it.
Concentration on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other negative thoughts. See also technique #8, "Replacement of Thoughts for Calmness and Relaxation".

Relaxation Technique 2: Progressive Muscle Relaxation.

Progressive muscle relaxation is a well-known relaxation technique. It was developed american doctor Edmund Jacobson circa 1939. The technique is based on the fact that if muscle tension accompanies anxiety, then relaxing the muscles will reduce it. When performing the exercise, do not strain the muscles too much, and do not strain the muscles that are not related to certain group mentioned on this stage. After relaxation of the tension, the muscles should be more relaxed than before the tension. Sit in a comfortable chair or lie down. Make a few slow breaths and exhalations. Then start in the following sequence:

Arms. Fists clenched; relaxed. The fingers are outstretched; relaxed.
Biceps and triceps. The biceps are tense (tighten the muscle, but shake the hands to make sure they are not clenched into fists); relaxed (put your hands down on the chair). Triceps are tense (try to bend your arms to the other side); relaxed (lower them).
Shoulders. Pull your shoulders back (carefully); relax. Push them forward (push); relax.
Neck (lateral muscles). Shoulders are even, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.
Neck (anterior muscles). Press your chin to your chest; Relax. (Tilting your head back is not recommended - you could break your neck that way.)
Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.
Tongue (protruding and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom oral cavity). Draw it back into the larynx as far as possible; relax.
Language (heaven and bottom). Press the tongue against the palate; relax. Press it to the bottom of the mouth; relax.
Eyes. Open them as wide as possible (furrow your eyebrows); relax. Close your eyes tightly; relax. Make sure you completely relax the muscles in your eyes, forehead, and nose after each strain.
Breath. Breathe in as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.
Back. Press your shoulders against the back of the chair and push your body forward so that your back arches; relax. Do this exercise with caution or don't do it at all.
Buttocks. Strongly tighten your buttocks and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.
Hips. Stretch your legs and lift them 15 cm off the floor or footrest, but do not strain your abdominal muscles; relax. Press the feet (heels) to the floor or footboard; relax.
Stomach. Pull your stomach in as much as possible; relax completely. Inflate your stomach or tighten your muscles as if you are preparing for a blow; relax.
Calves and feet. Raise your toes (without lifting your feet); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.
Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

Relaxation Technique 3: Calming Visualization.

Visualization is a powerful tool of consciousness. Studies have shown that the subconscious mind cannot distinguish real events from the rendered ones. Therefore, visualized images have a significant impact on consciousness.

Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all means of communication so as not to be distracted.
Imagine yourself in a quiet and peaceful place of your choice. It could be a deserted beach, a forest, a boat, or any other place where you feel relaxed.
Hold this image and, while experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
The more realistic the image, the more positive emotions You'll get.
When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation Technique 4: Alpha and Theta stimulation using audio programs.

human brain operates at different states consciousness and attention. different levels distinguished by the frequency of brain waves, as can be seen in the EEG (electroencephalogram). These levels are spelled Greek alphabet. The general agreement regarding wave patterns of brain activity is as follows:

Beta- 14 Hz and above. A state of readiness, an active state of the brain. Associated with thinking and being awake.
Alpha- from 8 to 14 Hz. Relaxed state of mind. Associated with immersion in dreams, general relaxation.
Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
Delta- below 4 Hz. Deep dream. Unconscious state.

The alpha state is recognized as the most healthy state brain, as it is associated with unstressed brain activity. This state is also used as the basis for advanced mind control techniques such as meditation, the José Silva method, and others.

It is possible to stimulate alpha brain activity using special audio recordings, the binaural beats effect, to directly influence the brain and make it work at the desired frequency. Insigh CD is one of the Immrama Institute recordings that gives a good relaxation result. To reduce stress, binaural beats are overlaid on top of rain sounds, which have a calming effect on their own.

There are many other recordings available using similar technology, but some are said to be better than others.

Relaxation Technique 5: Entering the alpha state of consciousness on our own.

You can learn to enter the alpha state of consciousness on your own, without the use of special audio recordings. Of course, you will have to learn, but you will be able to control your brain better. José Silva has devoted his life to the development of techniques that will help to better use human potential. His work is based on the ability to enter and remain in the alpha state of consciousness. There are several ways to stimulate the alpha state. Here is the way that works best for me:

Sit comfortably or lie down with your eyes closed. Take a few deep breaths.
Imagine the number 3 and say to yourself "Three" three times.
Imagine the number 2 and say to yourself "Two" three times.
Imagine the number 1 and say to yourself "One" three times.
Imagine the number 10 and say "I am relaxing".
Imagine the number 9 and say "I calm down".
Imagine the number 8 and say "I'm getting more and more relaxed".
Imagine the number 7 and say "I'm calming down more and more".
Imagine the number 6 and say "My mind is clear and serene".
Imagine the number 5 and say "My whole body is relaxed".
Imagine the number 4 and say "I'm so relaxed that I don't feel the weight of my own body".
Imagine the number 3 and say "I'm completely calm".
Imagine the number 2 and say "I am completely relaxed".
Imagine the number 1 and say “I am completely calm and completely relaxed. I'm in alpha.

Footnotes:

1 Jacobson, E. (1938). progressive relaxation. Chicago: University of Chicago Press. (Jacobson, E. (1938). Progressive Relaxation. Chicago: Publishing House University of Chicago).
2 Jacobson's Progressive Muscle Relaxation (Progressive Muscle Relaxation Jacobson).
3 Electroencephalography (Electroencephalogram).
4 Binaural beats (Binaural beats).
5 Jose Silva (Jose Silva).

Nowadays, everyone is in a hurry somewhere, often they don’t have a single free minute to take a break and relax. Stress and strain accumulate over the years. Finally the immune system"gives a crack". The person is unsettled for a week or more. Therefore, it is so important to learn spiritual and physical relaxation.

This article will describe various techniques relaxation, without which modern world hard to get by. You can choose the technique you like and try it out for yourself.

What is relaxation

It is important to know that this is not just a way to relax your mind and body. Deep relaxation is a powerful tool for getting a new supply of energy, as well as the right way getting rid of various problems psychological nature.

It's no secret that mental suffering can lead to physical ailments such as migraine, gastritis or hypertension. The technique of relaxation and relaxation has wide range impact on the body. Its adherents are distinguished by their ability to cope with life's trials without outside help. It helps to consciously reduce muscle tension with the help of special exercises.

If a person systematically practices relaxation techniques for a long time, his physiological state returns to normal, which contributes a lot to endurance and performance.

Why is overvoltage dangerous?

Each stressful situation prevents us from relaxing, as a result of which muscle clamps. They cause very discomfort interfering with normal life. The circulatory system is disturbed, attention decreases, the general tone of the body increases.

The spiritual and physical components of a person are closely intertwined, so the technique of relaxation and relaxation helps both the body and the mind. But without the principle of generalization, one should not hope for success. Exercises must be clearly organized and systematic. After all, this is not a magic wand, at the beck of which everything will instantly work out.

Why Relaxation is Necessary

ultimate goal relaxation technique is to find peace and tranquility, then no stressful situations can knock you down. The most important thing is to find time for relaxation. To do this, you must definitely stay in a secluded corner, inaccessible to all sorts of external influences. TV, phone and other irritants should not distract you.

When choosing a relaxation technique, one should be guided by personal preferences and expectations. But you need to start by finding a competent mentor who will help you master the technique you have chosen. After that, you will be able to do all the exercises without outside help.

The Importance of Proper Breathing

Most easy way to gaining a sense of relaxation and inner peace - this is control over respiratory activity. Keep an eye on this throughout the day and ask yourself questions like:

Does my breath stop in stressful situations that pose a potential threat?
Are my breaths deep or shallow?
What is their frequency?

We cannot directly influence the breathing process, since it happens by itself. But we can change this process. If it is convenient to settle down in a place devoid of external stimuli, then you can begin to breathe deeply and calmly, being aware of each inhalation and exhalation. aim correct breathing is the uniform supply of oxygen to the lungs at intervals of about five seconds.

The essence of muscle relaxation techniques

To relax and get rid of problems Everyday life, it is not always necessary to use yoga or meditation techniques. Often we unconsciously apply this or that relaxation technique by simply stretching or taking a few deep breaths. You can also cite as an example a person who, at the end of the working day, gets behind the wheel of his car. During the trip, he involuntarily looks at the passing trees, houses, squares, imagines that a cozy sofa, an affectionate wife, a faithful dog are waiting for him at home. Human consciousness switches, psychophysical stress decreases, strength is restored. If you follow all the rules when using muscle relaxation techniques, then you can long time get rid of depression. Also, these techniques allow you to draw a supply of fresh strength and keep the body in good shape.

Simple Ways to Relieve Stress

Fortunately, there are many techniques for relaxation and self-regulation. Any can be introduced into the list of your daily rituals. This is:

Deep breath. The reception is quite simple, but if used properly, it can have an impact on consciousness. Works great in stressful situations. You should fill your lungs with air, hold your breath for 10-12 seconds, then exhale very slowly. Taking a break will provide an opportunity to realize the seriousness of the situation, evaluate your own advantages, as well as get fuel for the body and moderate excitement. An important aspect reception is what you need to drive away from yourself negative thoughts because they interfere with obtaining the desired result.
Embrace. Are best method reassurance, as they give a feeling of support and security. During hugs, endorphins are released into the bloodstream, allowing you to overcome stress. An important aspect of the reception is that you only need to cuddle with a person close to you who is pleasant. A person who is unsympathetic to you will only cause a storm of negativity, aggravating the situation. It's best to cuddle with babies. Children are able not only to calm, but also to cheer up.
Massage. Is one of the most effective techniques relaxation. The course of such treatment gives a stable therapeutic effect. Even one massage session can give pleasant sensations, relax tense muscles, and calm the nerves. To make a person feel on the threshold of paradise, it is enough to massage the collar zone, earlobes, fingers or toes. Massaging the cervical region is preferable, since it is there that many arteries, veins and nerve endings pass. A massage, combined with the Jacobson relaxation technique, will increase blood circulation, soothe the muscles and at the same time give a feeling of cheerfulness.
Aromatherapy. This technique is ideally combined with the previous one. You can, for example, take baths with various herbs. In the morning - mint, in the evening - bergamot. To increase efficiency and tune in to positive, it is enough to purchase an aroma lamp and put it on your desktop. A few drops of orange oil are perfect for this! In addition, perfumes with the smell of this citrus representative, or simply a vase filled with these bright tropical fruits, will positively affect your mood.
Music. Since ancient times, kings have been pleased with it, as it is truly magic method to relieve stress. Music can distract from problems and give pleasant emotions. Modern scientists have proven that classical works have a beneficial effect on the development creativity in children, and clear drum rhythms increase attention and concentration. For adults, it is no less useful. If you dance to the beat of a drum for 15 minutes daily in the morning, then after a while you will feel like a more cheerful and relaxed person. The reason for this is the vibration coming from the percussion instrument.
Herbal teas. Avoiding caffeine (black and green teas, coffee) and switching to drinking medicinal plants leads to rid the body of toxins and improve concentration. The main thing is that herbal tea is chosen correctly. Chamomile, lemon balm and mint allow you to calm down, while ginseng and oregano give cheerfulness. If you have problems with blood pressure, then be sure to consult a doctor before using herbal teas.

Progressive Muscle Relaxation Technique

These are independent exercises combined into a program. There is a need for well-adjusted systematic training aimed at obtaining best result otherwise it will be of little use. It should be noted that the technique of deep relaxation helps to maintain the general tone of the body, which is necessary for many diseases. Besides, this technique can be used to relax individual organs and systems.

The point of this technique is to learn to alternate and control both tension and relaxation. The Jacobson Relaxation Technique helps you consciously relax muscle groups from your head to your toes. To do this, you need to sit comfortably in a chair, close your eyes and start the program at a moderate pace. The technique is quite simple, so it is very easy to master.

Before you begin, read each exercise several times and understand the essence. The progressive muscle relaxation technique should teach you proper relaxation, so sit back, close your eyelids. Next, you should strain and bring the muscles to their original state in the sequence that is given below.

Exercise number 1. Forearm:

Clench your fingers into a fist for 5 seconds, and feel how the muscles of the forearm and hand become tight.
Unclench your fingers for 30 seconds, completely relaxing them. At the same time, light tingling (goosebumps) or just a feeling of pleasant warmth will appear in the muscles of the forearm and hand.

Do this exercise on both hands, and then move on to the next step.

Exercise number 2. Biceps:

Squeeze your hand. You need to tighten the biceps muscle. The forearm should remain in a calm state.
Place your hand on the arm of the chair, feeling it go limp and warm. Compare your sensations with the relaxation of the muscles of the forearm. Feel the difference. Rate the result.

Exercise number 3. Triceps:

Stretch your arm along the body, while tensing the desired muscle. This exercise is best performed lying on a hard surface. The palms should be pointing up.
Relax your shoulders, feel their softness and warmth.

Exercise number 4. Shoulders:

It is necessary to tighten the shoulder muscles, lifting them up.
Let your shoulders drop, feel a pleasant tingle.

Exercise number 5. Occipital region:

Tilt your head back, while tensing the right muscles.
Bring your head back to the starting position.

Exercise number 6. Facial area:

Clench your jaw tightly and close your eyes. At the same time, precisely those muscles that are responsible for facial expressions will tighten.
Bring everything back to its original state.

Exercise number 7. Back:

Pull the shoulder blades down, straining, desired group muscles.
Relax your back completely.

Exercise number 8. Abdominal muscles:

Pull in the stomach as you exhale, straining it until it feels hard.
Inhale deeply, relaxing the abdominal muscles.

Exercise number 9 Buttocks and thighs:

Squeeze your buttocks together, tensing your hips.
Relax your buttocks completely.

Exercise number 10 Calves:

Tighten your calf muscles by stretching your feet and toes down.
Relax your legs.

Exercise number 11 Ankle:

Tighten your tibial muscles by lifting your toes up.
Bring your legs to the starting position.

If, after all the manipulations done, the dream still has not visited you, then do the following:

Close your eyes.
Breathing slowly and deeply, bring your hands together, then spread them apart.
Exhale and open your eyes.

Effective ways to relax

AT modern psychology there are many productive methods relaxation and self-regulation, which are easy to use and do not require physical effort. Consider the most effective of them.

Breathing exercises

Such techniques are the foundation of yoga and Pilates. In addition, breathing relaxation techniques are widely used among professional athletes, as they are very good at helping to relax.

To achieve a positive result, classes should be held in twilight and silence or to the accompaniment of a rhythmic melody. It is best to use the sounds of wildlife, such as the singing of whales. An important aspect in choosing a musical composition is the lack of text, since the words are very distracting and prevent you from properly tuning in the right way.

Having decided on the melody, take a position that is comfortable for you and relax your abdominal muscles. Now close your eyes and focus on your breathing - it should be calm but rhythmic. Control the process of how your chest and stomach are filled with oxygen. Start visualizing. Imagine how the air penetrates the skin, filling each hand. The same should be done with each part of the body, switching only after you have achieved the desired vision in the previous section. At the end this technique lie on your back and put your hand on your stomach. Breathe for a few minutes, tensing your abdominal muscles.

Creating an image

This method is much more difficult, as it requires systematic training and is one of the deep relaxation techniques. Visualization is not easy, so the first time is not given to almost anyone.

Turn on a pleasant melody, take a comfortable position and start the reception. Imagine conditions and environments that are most desirable for you. The top of the mountain can become your working image, sea coast. It all depends on your individual preferences. The main condition for carrying out this technique is complete immersion in the visual image, that is, you need to represent everything in it to the smallest detail.

If you saw yourself on the beach, then you definitely need to hear the sound of the waves breaking on the shore, feel the warmth of the sand and its texture, feel the hot rays of the sun on your skin, the taste of salt on your lips and the freshness of the wind in your hair.

Can be tried in multiple sessions. different variants. Regular use of this visualization will build muscle memory in your body. After that, in any difficult situation it will be enough to find a couple of minutes to recreate an image that will help you relax and accept the right decision.

Another sure way to get rid of health problems

The technique of post-isometric muscle relaxation is a preparation for further manual practices. It has an analgesic and antispasmodic effect. The technique lies in the fact that the body should be held in a certain position with involuntary stretching of the muscles (isometric work of minimum intensity). Each approach should last at least 5 seconds, and the number of cycles should be six.

Soft manual techniques of post-isometric muscle relaxation create a stable hypnotic effect. Thanks to him, syndromes various diseases disappear. To achieve the desired result, it is necessary to take into account the following features:

Each exercise should be short and performed without undue stress. If you do not pay attention to these parameters, you can get the opposite result. In addition, special attention should be paid to the intervals, otherwise the physical and psychological clamps will not disappear, but only intensify.
Muscles can be consciously (not necessarily isometrically) tensed, which will cause the exercise to become a little more intense, but the effect of this will not change.
If you combine conscious muscle tension with the direction of your gaze, the muscles will be worked out better. This is how our body works.

Before you start performing post-isometric relaxation techniques, you need to fix your body in the desired position (comfortable for you). Excessive tension and pain will not allow you to achieve what you want, so follow the principle of moderation. Hold your breath first. After that, activate the desired muscle group. Then take a deep breath and relax. After a few seconds, start stretching the muscles, which should last no more than 10 seconds. The cycle should be repeated several times.

If, after the application of soft manual techniques of post-isometric relaxation, relaxation was not achieved, then the holding time should be extended to 30 seconds. If you strictly follow the rules, then the desired effect can be achieved after the third approach.

On the initial stage classes should be supervised by an instructor to help you come out of relaxation correctly. In addition, a mentor will help you master the basic techniques of this technique and teach you how to feel your own body in space.

Post-isometric relaxation is useful for:

Warming up the muscles.
Pain relief.
reductions muscle tone.
Treatment of pathologies associated with the spine.

Before you start using this technique, you should consult your family doctor, as for some diseases, the use of this practice is unacceptable.

The ability to relax at will is a very important skill that everyone should have. Life in today's world is very stressful and stressful, both mentally and physically. This applies to high-tech workers and computers sitting in front of a monitor for hours, which leads to many hours of tension in some muscles and joints.

This also applies to other workers, for example, those who spend a lot of time behind the wheel, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word, as people blame stress for many of their problems. It's hard for people to relax. This article contains five better ways for healthy relaxation.

Relaxation Technique 1: Breathe to relax and calm down

I suggest the following breathing exercise:

If possible, lie down or sit comfortably.
Close your eyes and focus your attention on the nostrils as air enters them.
Take a slow and deep breath in through your nose. Note that the air entering the nose is cold.
Hold your breath for a few seconds, keeping your attention at the same point.
Exhale slowly and calmly through your nose. Note that the air leaving the nostrils is already warm.
Do this for a few minutes until the disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

Closed eyes and a comfortable position already relaxes a little.
With slow breathing with a delay before exhalation, the heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. In stressful situations, you can perform this exercise without a preparatory stage, if there is no time or space for this.
Concentration on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other negative thoughts.

However, to improve breathing and cope with stress and negative experiences can be even easier.
You need to slowly draw air into the lungs, then hold the air, slowly counting to four. In the same way, exhale for four counts - and hold your breath again for four counts without inhaling.

With this breathing practice You can kill two birds with one stone. First, willy-nilly force yourself to breathe slowly and avoid hyperventilation. Second, take the excited mind away from the problem that caused the violent reaction and switch it to the count from one to four.

Relaxation technique 2: progressive muscle relaxation
(according to Jackopson)

Progressive muscle relaxation is the simplest technique from which many more complex techniques relaxation, System progressive relaxation named after the Harvard physiologist Edmund Jacobson. It is based on the fact that after a strong tension, the muscle automatically relaxes.

Before you begin to perform the exercises, you need to take the most comfortable position for you in space. It is desirable that the position be seated, as relaxation of the neck muscles involves movement of the head.

However, to relax according to Jacobson, you can lie on your back on a hard flat surface, close your eyes and select an object: to start with a small group of muscles - for example, calves, abdominals, hands. This group must first be strongly strained (although in order to feel them), and then abruptly relax - and fully feel this relaxation.

The number of muscles involved in relaxation should be gradually increased. The classic scheme of progressive relaxation: sequential movement (tension-relaxation) from the neck muscles to the muscles of the tips of the legs.

When performing the exercise, do not tense the muscles too much, and do not tense the muscles that do not belong to the specific group mentioned at this stage. After relaxation of the tension, the muscles should be more relaxed than before the tension.

Sit in a comfortable chair or lie down. Take a few slow breaths in and out. Then start in the following sequence.

1. Hands. The first exercise is aimed at relaxing the muscles of the arm. This is a simple clenching of the hand into a fist. The exercise must be repeated 5 times. Do not forget that any pain, including that resulting from the exercise, cannot have anything to do with relaxation. After the task is completed, shift your focus to the sensations in your hand. From the first time you may not notice anything special. This is normal, because you have not paid attention to what is happening in your body for so long. Except of course pain.

* After 4 days, you add the following exercise: spread your fingers on your hand to such an extent that you feel tension. Yes, it should be tension, NO pain. In this exercise, when viewed from above, it resembles an asterisk.

* The next exercise: we strain the brush, bringing the palm to the body. So that the hand and wrist form a right angle. Fingers point up.

* The exercise is similar to the previous one, only in this case the fingers look down.

2. Biceps and triceps. Next, we bend the arm at the elbow joint, straining the muscles of the forearm. The biceps are tense (tighten the muscle, but shake the hands to make sure they are not clenched into fists); relaxed (put your hands down on the chair).

* We do the exercises on the contrary: we try to straighten the arm as much as possible in order to feel the tension in the triceps.

3. Shoulders. Shrug your shoulders and keep them as tense as possible and still comfortable for you. Pull your shoulders back (carefully); relax. Push them forward (push); relax.

4. Neck (lateral muscles). We work with the muscles of the neck. Shoulders are even, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.

* Neck (back muscles). We tilt our head forward, pressing the chin to the chest. We keep the muscles in tension. Relax.

* Neck (anterior muscles) Gently tilt our head back. We repeat the exercise 5 times. We concentrate on the sensations that are happening in your muscles.

If you conscientiously approached the development of the technique and practiced it for at least 15 minutes a day, at this stage you will already come close to the qualitative relaxation of your body. This is due to the generalizing function of our brain. Good relaxation arm muscles for 10 minutes leads to the spread of relaxation throughout the body.

5. Breathing. Breathe in as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.

6. Back. Press your shoulders against the back of the chair and push your body forward so that your back arches; relax. Do this exercise with caution or don't do it at all.

7. Buttocks. Strongly tighten your buttocks and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.

8. Hips. Stretch your legs and lift them 15 cm off the floor or footrest, but do not strain your abdominal muscles; relax. Press the feet (heels) to the floor or footboard; relax.

9. Belly. Pull your stomach in as much as possible; relax completely. Inflate your stomach or tighten your muscles as if you are preparing for a blow; relax.

10. Calves and feet. Raise your toes (without lifting your feet); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.

11. Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

12. Face. Relaxation of the facial muscles completes the set of exercises.

* Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.

* Tongue (protruding and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely at the bottom of the mouth). Draw it back into the larynx as far as possible; relax.

* Language (heaven and bottom). Press the tongue against the palate; relax. Press it to the bottom of the mouth; relax.

* Eyes. Open your eyes as wide as possible and feel the tension in the frontal muscles, wrinkle your eyebrows; relax.

* Close your eyes as best you can without disturbing your comfort. This will allow you to contract a large amount of the muscles around the eyes.; relax. Make sure you completely relax the muscles in your eyes, forehead, and nose after each strain.

* The last exercise tones lower part faces. We imagine that we really want to kiss someone - we stretch our lips into a tube.

You must understand that learning this method will demand from you first of all regularity. The sequence of exercises matters, they should be mastered in the prescribed order.

The interval of acquaintance with each subsequent exercise should be at least 4 days. This means that on the first training day you do only one exercise. After 4 days, add another one and so on. This is done in order to train muscle memory, which, as Jacobson’s relaxation is mastered, will automatically “turn on relaxation” over time when performing at least one exercise. To obtain such a result, you will need about 3 months, while it should be noted that with the regular implementation of the complex, you will receive tangible results in a few weeks.

Important: Remember that the state of relaxation cannot occur in the presence of pain. Therefore, you should be careful not to overdo it when exercising.

Disadvantages of Jacobson's Progressive Relaxation System: It takes a long time and can only work in a calm environment where it is possible to lie down and practice relaxation with deep breathing. A person in standard working conditions has few such opportunities, so there are more adapted methods.

Relaxation technique 3: Soothing Visualization

Visualization is a powerful tool of consciousness. Studies have shown that the subconscious mind cannot distinguish between real events and visualized ones. Therefore, visualized images have a significant impact on consciousness.

Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all means of communication so as not to be distracted.
Imagine yourself in a quiet and peaceful place of your choice. It could be a deserted beach, a flowery meadow, a forest, a boat, or any other place where you feel relaxed.
Hold this image and, while experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
The more realistic the image, the more positive emotions you will get.
When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation technique 4: Stimulation of alpha and theta levels using audio programs

The human brain functions in different states of consciousness and attention. Different levels are distinguished by the frequency of brain waves, as can be seen in the EEG (electroencephalogram). These levels are named after the letters of the Greek alphabet.

The general agreement regarding wave patterns of brain activity is as follows:

Beta- 14 Hz and above. A state of readiness, an active state of the brain. Associated with thinking and being awake.
Alpha- from 8 to 14 Hz. Relaxed state of mind. Associated with immersion in dreams, general relaxation.
Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
Delta- below 4 Hz. Deep dream. Unconscious state.

The alpha state is recognized as the healthiest state of the brain, as it is associated with relaxed brain activity. This state is also used as the basis for advanced mind control techniques such as meditation, the José Silva method, and others.

It is possible to stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and make it work at the desired frequency. To reduce stress, binaural beats are overlaid on top of rain sounds, which have a calming effect on their own.

There are many relaxation recordings available online, such as Reiki Healing Music.

Anna Krachek | 09/06/2015 | 2788

Anna Krachek 6.09.2015 2788

Stress kills thousands nerve cells within 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 bathtub 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 seem to find yourself again 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. With its relaxing effect on nervous system oils of lavender, orange, ylang-ylang, bergamot, mint are known. The oil must be diluted in some base (milk, base oil, honey), and the resulting mixture is already dissolved in water.

Be careful: the bath water should not be too hot, otherwise it may adversely affect the work of cardio-vascular system. Optimum temperature- 37-38 degrees.

Meditation

AT Eastern cultures meditation is the main method of dealing with stress and gaining 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 permits, go outside: on a lawn in a small park or on a 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 noise. 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 your feet getting warm and heavy, you can't lift 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: suppressed emotions lead to nervous breakdowns and emergence.

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 every hit you will feel like negative energy leaves, and calmness takes its place.

There is one more good way to get rid of bad emotions, but to complete it 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 spread to 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! about stress and nervous tension you don't remember anymore.

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, take him in your arms, pet him, play with his favorite toys.

If you haven't got a pet yet, feed the 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.

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