Author: Elena Vladimirovna Emelyanova, Deputy Director of the Center for Emergency psychological help Labor Committee and social development Administration of the city of Saratov, member of the Council of RATEPP, consultant, psychologist-supervisor.

When we express emotions, the resource prepared by the body is used in a timely manner and the muscles relax. But more often than not, we do not know how to express anger or fear in a way that does not harm ourselves or people, we do not want to know about these feelings and the feelings of our loved ones, preferring to suppress them.

The body cannot be deceived, and what we hide from others and from our own consciousness remains in it in the form of tension. Such chronic stress muscles of the body is called the "muscle shell". Gradually, it ceases to be noticed, and a person lives without even knowing about it.

Muscular shell quietly doing his bad deed:

• he spends a large number of energy, which means that a person constantly experiences a lack of it;
• tense muscles pinch the blood vessels, and in those places where the muscle shell is located, the tissues of the organs constantly receive less nutrients and oxygen carried by the blood, the metabolism is disturbed, which, in turn, leads to weakening of the organs and to various diseases;
• the human body becomes split.

A person charged with energy radiates cheerfulness, he is less sensitive to climate change, does not depend on weather conditions. A person who experiences an energy deficit necessarily reacts to rain, to pressure drops, and to a change in length. daylight hours. It is known that people prone to depression feel worst in winter and early spring, when even strong organism somewhat depleted.

The unproductive expenditure of energy to maintain the muscle shell leads to the fact that a person unconsciously seeks to save energy. To do this, he reduces his communication, fences off from outside world.

Movement, posture, characteristic facial expression - all this is developed gradually as a result of the most often used combination of muscle tension and muscle relaxation, which has become habitual. And all this expresses our basic life positions, thoughts, attitudes, expectations and beliefs, which, in turn, cause a well-defined emotional state.

The following exercises help to relax muscle clamps and are quite affordable for self-fulfillment. However, they won't help if you only do them a few times. Make it a rule to do them daily and dedicate them to at least, half an hour. Of course, you don't have to deal with everything at once. Do it a few times first. Then set for yourself the sequence in which you will deal with them, and master in turn. Later you will understand what classes give greatest effect and more are necessary for you.

Let's start with the top ring of clamps that goes through the mouth and throat.

1. Mouth

A clenched mouth blocks all transmission of feelings. But it is the mouth that is the very first channel of communication. We kiss those to whom we want to express our tenderness and love.

When we forbid ourselves to feel longing for love, based on sad experience that tells us that love can only bring pain and disappointment, this is a hold. natural need of a person is reflected in the clip area of ​​the mouth.

The same thing happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a disruption in communication, and all together - to dissatisfaction with life.

To relax the blocks around the mouth, you must systematically perform the following exercise.

Lie down in the fetal position, that is, lying on your side, pull your knees up, fold your arms, crossing them over your chest. This pose is also referred to as "curl up". Start making sucking movements with your lips. Do this for as long as possible - as long as the lips can suck. After that, relax and lie down a little more.

During this exercise, many people begin to cry. This happens because long-suppressed longing for caress and security rises and begins to come out. By no means hold back. Sobbing with the whole body is helpful. It helps to defuse the accumulated negative tension not only around the mouth, but throughout the body. Babies always cry whole, from head to toe. And then they are taught to restrain themselves.

The ring of tension in the throat area corresponds to the unconscious defense against the forced "swallowing" of something unpleasant from the outside. At the same time, this is an unconscious preservation of control over the feeling of fear, protection from those feelings and reactions that, in the opinion of a person, may be condemned and unacceptable to others.

Clenched jaws block out any sound that tries to break through. The vocal cords are clamped with the same ring. The sound of the voice gives the impression that a person is speaking tensely, it is difficult for him to give different intonations to the sound. Sometimes the voice becomes monotonous, sometimes hoarse or hoarse, and sometimes too high. This happens because the muscles involved in sound production become inactive.

Clenching the lower jaw is tantamount to the words "they will not pass." The man does not seem to want to let himself in unwanted people, but also does not want to let go of those who live in the soul. He is closed and cannot accept the changes that are inevitable in life.

When the body needs more energy for example, when he is tired or sleepy, his mouth should be wide open for fuller breathing. That is why we yawn. When yawning, the ring of tension that includes the muscles that move the jaw is temporarily released, and this acts on the mouth, pharynx and throat, opening them wide to let in the required air. Therefore, to relax the jaw, it is necessary to yawn.

Open your mouth wide and yawn. Do this in the morning, afternoon and evening.

Blocks in the jaws occur due to the pent-up desire to bite, which is on psychological level means restraining the impulses of anger.

Take a moderately elastic and moderately soft ball. You can use dog toys specially designed for this purpose. You can take a rolled towel. Bite with all your might. At the same time, growl, pull the toy out of your own teeth, but do not loosen the bite. Put into this process all the rage, all the anger that has gathered in your soul. When you are tired, relax your jaws. At this time, the lower jaw will drop, the mouth will be slightly open.

Here are two more ways to relieve tension in mandible.

1. Drop your lower jaw. Press on the chewing muscles at the angle of the lower jaw. If the muscles are very tense, it can be painful. Regularly squeeze, promyat these muscles, which helps them to relax.

2. Push your chin forward and hold it in this position for 30 seconds. Move your tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as you can and see if you can open it enough to fit the three middle fingers of your hand one on top of the other between your teeth.

During this exercise, you may feel anxiety or rising anger. This is good. Many people are hesitant to unblock their emotions out of fear of not being able to handle the surging feelings. But it is the ejection of feelings in special conditions(for example, when doing an exercise) makes this process safe and very useful. For many people, the tension of the chin muscles does not allow them to open their mouth wide.

The jaws are energetically connected with the eyes. Tension in the lower jaw reduces the flow of energy to the eyes and reduces visual capabilities. The expression "extinct eyes" has literal sense:flaw nutrients, in particular due to blockages in the jaw, affects the cornea of ​​the eye, and it becomes less shiny. And in the opposite direction: chronically suppressed crying leads to tension in the jaw. That is why doing the exercises to release the clamps is often accompanied by crying.

Because of the suppressed desire to scream in pain and fear, there are blocks in vocal cords. Therefore, the best way to unblock the clamps in the throat is to scream loudly and continuously.

If you have the opportunity to scream at the top of your lungs (for example, in the forest or in the country, when there is no one around), scream. Cry out your suffering, your anger and frustration. You don't have to say the words. Let it be a single sound coming out of your throat with force.

Often such a cry turns into a sob. This is due to the unblocking of emotions and is very beneficial. Many people can't afford to scream - the conditions don't allow it, or the clamps are so strong that they can't scream. Then you can do the next exercise.

Place thumb right hand one centimeter below the angle of the lower jaw, and middle finger- in a similar position on the other side of the neck. Maintain this pressure continuously and begin to make sounds, first quietly, and then increasing the volume. Try to maintain a high tone.

Then move your fingers to the middle of the neck and repeat the long sound of the middle tone. And then repeat the same, squeezing the muscles at the base of the neck, while making low sounds.

However, throat exercises alone cannot remove all blockages caused by holding on to emotions. next belt muscle clamps is at chest level.

3. Chest and breathing

For many people, the chest does not move with breathing. And the breath itself is superficial and frequent or superficial and uneven. There are delays in inhalation or exhalation. Alexander Lowen said that the protrusion chest is a form of defiance, defiance, as if the body is saying:

"I won't let you get close to me." In other people, the chest is compressed and never expands completely. In the language of body metaphor, this means: "I am depressed and cannot take from life what it offers me."

Clamps on the chest belt cause breathing problems. And any difficulties in the respiratory process also cause fear. When a person is not aware true reason fear, he becomes anxious and looks for this reason in the world around him.

To check if you have breathing problems, do the following exercise.

While sitting on a chair, say in your normal voice: "Ahhh" while looking at the second hand of the clock. If you are unable to hold the sound for 20 seconds, it means that you have breathing problems.

You can relax the muscle ring around the chest with the help of a breathing exercise. This method of breathing is named after Lowen, a psychotherapist who developed a lot of various techniques body oriented therapy.

There is a special chair for such breathing. But at home, you can perform Lowen breathing as described in the exercise. Experience has shown that this does not make it less effective.

Lie across the couch with your bare feet flat on the floor and your buttocks hanging slightly. Place a roller under the lower back (for example, you can tightly roll a cotton blanket with a roller) so that the chest is maximally deployed, the head and back are below the waist. Place your hands above your head, palms up.

Start deep and rarely breathe. Often you can’t breathe, this will be another breathing technique, which is performed only with an assistant, as there may be side effects. Breathe like this for 30 minutes. If suddenly you start crying, or sobbing all over, or laughing - do not get confused. This is a good reaction, indicating the release of repressed emotions blocked in muscle clamps. When the muscle clamps relax, the energy is released and tends to come out. That is why it is so important not to restrain the reactions that arise, but to let them flow freely. After all, if you restrain them, they will not react again and again form a muscle clamp. You may feel dizzy - lie still after doing the exercise until the dizziness passes. At first, you may want to sleep after doing this exercise - fall asleep if possible, but only after doing the exercise. Your feelings or reactions may change. There may be tingling, twitching and other sensations in the arms, legs, back. You may want to tap your feet. In general, sensations and reactions can be very different. Don't resist them, just watch them.

Do this exercise every day for the duration of your self-therapy. After a while, you yourself will feel what a positive effect this breathing technique has.

4. Aperture and waist

The next ring of muscle clamps is located around the diaphragm and waist. This ring splits the human body into two halves.

The diaphragm is a muscle that is involved in breathing; it contracts whenever a person experiences fear. If the fear becomes chronic, the diaphragm is in constant voltage, creating breathing problems and provoking the appearance of a predisposition to experience fear. Thus a vicious circle occurs. Fear creates diaphragmatic congestion, and constriction creates anxiety.

The diaphragm is located above the waist, which connects the chest to the abdomen and pelvis. Muscular constrictions in this area interfere with the flow of blood and senses to the genitals and legs, causing anxiety, which in turn leads to respiratory failure. And then again the same vicious circle.

There is only one conclusion from all this: it is necessary to relax chronic clamps and release the accumulated fear.

In order to check how tight or loose your waist is, do the following exercise.

Do this exercise while standing. Place your feet parallel, knees slightly bent, the weight of the body is slightly shifted forward. Raise your arms with bent elbows to shoulder height. The brushes hang freely. Turn your body to the left as far as possible and hold in this position for about a minute. Then turn your body to the right and stay in that position for about a minute. Pay attention to the tension in the muscles of the back and waist. Are you able to breathe in this position? bottom belly?

If breathing is disturbed and the muscles are too tense or you experience pain in them, then you have developed a muscular shell around the diaphragm and waist.

To relieve chronic muscle tension in the waist area the best way is Lowen breathing, the technique of which you already know. In addition, it is useful to systematically perform the following exercises.

1. Lie on the floor on your back, arms out to the sides, palms up, feet together. Bend your knees at a 90° angle. Turn both legs first to the left, so that the lower (left) leg lies completely on the floor, and the right one lies on it; the legs remain bent at the knees. Then turn your legs to the right in the same way. In this case, the back to the waist remains pressed to the floor. Repeat the exercise up to 10 times.
2. Now do the previous exercise, making it more difficult. Turn your head as you turn your legs opposite side. Do this exercise up to 10 times.
3. Get on all fours, knees at an angle of 90 °, keep your arms straight on which you are leaning. Bend your back at the waist down as far as possible, and then arch your back up as much as possible. Do up to 10 of these movements.
4. Get on all fours as described in the previous exercise. Then slowly stretch your straightened arms and body forward, sliding along the floor until they almost completely lie on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly bring your arms back to the starting position. Do this exercise several times (as many as you can).
5. Sit on the floor with your legs slightly bent at the knees and slightly apart. Place your palms on the back of your head. Tilt your torso to the left, trying to get your elbow as close to the floor as possible (ideal if it touches the floor). Stay in this position for a while. Then slowly straighten up and repeat the same to the right side.

Although these exercises help to release the clamps around the waist, they are not enough to release the “clusters” of fear impulses. Fear can only be released through the release of blocked anger. The work of unlocking the emotion of anger, the most condemned in society, is of particular concern to many people. What if she breaks out in an uncontrolled flow? What if the consequences are many times worse than emotional distress and depression?

In fact, it is the release of anger outward in special ways makes it safe, since it no longer accumulates, but is discharged in a timely manner. The blocking belt of clips around the waist violates the integrity of the processes occurring in the body, making it divided. The upper and lower parts seem to belong to two different people. Some top part the body is well developed, and the pelvis and legs are small, as if immature. In others, the pelvis is full round, but upper half the body is small and narrow. Or the top half can be hard and resilient, while the bottom half is soft and passive. This development of the body indicates the inconsistency of the "upper" and "lower" feelings.

When we express emotions, the resource prepared by the body is used in a timely manner and the muscles relax. But more often than not, we do not know how to express anger or fear in a way that does not harm ourselves or people, we do not want to know about these feelings and the feelings of our loved ones, preferring to suppress them. The body cannot be deceived, and what we hide from others and from our own consciousness remains in it in the form of tension. This chronic tension of the muscles of the body is called "muscle armor". Gradually, it ceases to be noticed, and a person lives without even knowing about it.

The muscular shell imperceptibly does its evil deed:

• he spends a large amount of energy, which means that a person constantly experiences a lack of it;
• tense muscles pinch the blood vessels, and in those places where the muscular shell is located, the tissues of the organs constantly receive less nutrients and oxygen carried by the blood, the metabolism is disturbed, which, in turn, leads to weakening of the organs and to various diseases;
• the human body becomes split.

A person charged with energy radiates cheerfulness, he is less sensitive to climatic changes, does not depend on weather conditions. A person who experiences a lack of energy necessarily reacts to rain, to pressure drops, and to changes in the length of daylight hours. It is known that people who are prone to feel worst in winter and early spring, when even a strong body is somewhat depleted.

The unproductive expenditure of energy to maintain the muscle shell leads to the fact that a person unconsciously seeks to save energy. To do this, he reduces his communication, fenced off from the outside world.

Movement, posture, characteristic facial expression - all this is developed gradually as a result of the most often used combination of muscle tension and muscle relaxation, which has become habitual. And all this expresses our main life positions, thoughts, attitudes, expectations and beliefs, which, in turn, cause a very specific emotional state.

The following exercises help to relax muscle clamps and are quite affordable for self-fulfillment. However, they won't help if you only do them a few times. Make it a rule to do them daily and dedicate at least half an hour to them. Of course, you don't have to deal with everything at once. Do it a few times first. Then set for yourself the sequence in which you will deal with them, and master in turn. Later you will understand which activities give the greatest effect and are more necessary for you.

Let's start with the top ring of clamps that goes through the mouth and throat.

Mouth

A clenched mouth blocks all transmission of feelings. But it is the mouth that is the very first channel of communication. We kiss those to whom we want to express our tenderness and love.

When we forbid ourselves to feel longing for love, based on sad experience that tells us that love can only bring pain and disappointment, this retention of a natural human need is reflected in the clamping of the mouth area. The same thing happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a disruption in communication, and all together - to dissatisfaction with life.

To relax the blocks around the mouth, you must systematically perform the following exercise.

Lie down in the fetal position, that is, lying on your side, pull your knees up, fold your arms, crossing them over your chest. They also say about this pose "curl up". Start making sucking movements with your lips. Do this for as long as possible - as long as the lips can suck. After that, relax and lie down a little more.

During this exercise, many people begin to cry. This happens because long-suppressed longing for caress and security rises and begins to come out. By no means hold back. Sobbing with the whole body is helpful. It helps to defuse the accumulated negative tension not only around the mouth, but throughout the body. Babies always cry whole, from head to toe. And then they are taught to restrain themselves.

Jaws, throat and vocal cords

The ring of tension in the throat area corresponds to the unconscious defense against the forced "swallowing" of something unpleasant from the outside. At the same time, this is an unconscious preservation of control over the feeling of fear, protection from those feelings and reactions that, in the opinion of a person, may be condemned and unacceptable to others.

Clenched jaws block out any sound that tries to break through. The vocal cords are clamped with the same ring. The sound of the voice gives the impression that a person is speaking tensely, it is difficult for him to give different intonations to the sound. Sometimes the voice becomes monotonous, sometimes hoarse or hoarse, and sometimes too high. This happens because the muscles involved in sound production become inactive.

Clenching the lower jaw is tantamount to the words "they will not pass." It is as if a person does not want to let unwanted people near him, but he also does not want to let go of those who live in the soul. He is closed and cannot accept the changes that are inevitable in life.

When the body needs more energy, such as when tired or sleepy, the mouth should be opened wide for fuller breathing. That is why we yawn. When yawning, the ring of tension that includes the muscles that move the jaw is temporarily released, and this acts on the mouth, pharynx and throat, opening them wide to let in the required air. Therefore, to relax the jaw, it is necessary to yawn.

Open your mouth wide and yawn. Do this in the morning, afternoon and evening.

Blockages in the jaws are due to the suppressed desire to bite, which on a psychological level means holding back the impulses of anger.

Take a moderately elastic and moderately soft ball. You can use dog toys specially designed for this purpose. You can take a rolled towel. Bite with all your might. At the same time, growl, pull the toy out of your own teeth, but do not loosen the bite. Put into this process all the rage, all the anger that has gathered in your soul. When you are tired, relax your jaws. At this time, the lower jaw will drop, the mouth will be slightly open.

Here are two more ways to relieve tension in the lower jaw.

1. Drop your lower jaw. Press on the chewing muscles at the angle of the lower jaw. If the muscles are very tense, it can be painful. Regularly squeeze, promyat these muscles, which helps them to relax.
2. Push your chin forward and hold it in this position for 30 seconds. Move your tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as you can and see if you can open it enough to fit the three middle fingers of your hand one on top of the other between your teeth.

During this exercise, you may feel anxiety or rising anger. This is good. Many people are hesitant to unblock their emotions out of fear of not being able to handle the surging feelings. But it is the release of feelings in special conditions (for example, when performing an exercise) that makes this process safe and very useful. For many people, tension in the chin muscles prevents them from opening their mouth wide.

The jaws are energetically connected with the eyes. Tension in the lower jaw reduces the flow of energy to the eyes and reduces visual capabilities. The expression "dark eyes" has a literal meaning: lack of nutrients, in particular due to blockages in the jaw, affects the cornea of ​​\u200b\u200bthe eye, and it becomes less shiny. And in the opposite direction: chronically suppressed crying leads to tension in the jaw. That is why doing the exercises to release the clamps is often accompanied by crying.

Because of the suppressed desire to scream in pain and fear, there are blocks in the vocal cords. Therefore, the best way to unblock the clamps in the throat is to scream loudly and continuously.

If you have the opportunity to scream at the top of your lungs (for example, in the forest or in the country, when there is no one around), scream. Cry out your suffering, your anger and frustration. You don't have to say the words. Let it be a single sound coming out of your throat with force.

Often such a cry turns into a sob. This is due to the unblocking of emotions and is very beneficial. Many people can't afford to scream - the conditions don't allow it, or the clamps are so strong that they can't scream. Then you can do the next exercise.

Place the thumb of the right hand one centimeter below the angle of the lower jaw, and the middle finger in a similar position on the other side of the neck. Maintain this pressure continuously and begin to make sounds, first quietly, and then increasing the volume. Try to maintain a high tone.

Then move your fingers to the middle of the neck and repeat the long sound of the middle tone. And then repeat the same, squeezing the muscles at the base of the neck, while making low sounds.

However, throat exercises alone cannot remove all blockages caused by holding on to emotions. The next belt of muscle clamps is at chest level.

Chest and breathing

For many people, the chest does not move with breathing. And the breath itself is superficial and frequent or superficial and uneven. There are delays in inhalation or exhalation. Alexander Lowen said that puffing out the chest is a form of defiance, as if the body is saying, "I won't let you get close to me." In other people, the chest is compressed and never expands completely. In the language of body metaphor, this means: "I am depressed and cannot take from life what it offers me."

Clamps on the chest belt cause breathing problems. And any difficulties in the respiratory process also cause fear. When a person does not realize the true cause of fear, he becomes anxious and looks for this cause in the world around him.

To check if you have breathing problems, do the following exercise.

While sitting on a chair, say in your normal voice: "Ahhhh" while looking at the second hand of the clock. If you are unable to hold the sound for 20 seconds, it means that you have breathing problems.

You can relax the muscle ring around the chest with the help of a breathing exercise. This method of breathing is named after Lowen, a psychotherapist who developed many different techniques for body-oriented therapy. There is a special chair for such breathing. But at home, you can perform Lowen breathing as described in the exercise. Experience has shown that this does not make it less effective.

Lie across the couch with your bare feet flat on the floor and your buttocks hanging slightly. Place a roller under the lower back (for example, you can tightly roll a cotton blanket with a roller) so that the chest is maximally deployed, the head and back are below the waist. Place your hands above your head, palms up.

Start breathing deeply and rarely. You can’t breathe often, this will be another breathing technique, which is performed only with an assistant, as side effects may occur. Breathe like this for 30 minutes. If suddenly you start crying, or sobbing all over, or laughing - do not get confused. This is a good reaction, indicating the release of repressed emotions blocked in muscle clamps. When the muscle clamps relax, the energy is released and tends to come out. That is why it is so important not to restrain the reactions that arise, but to let them flow freely. After all, if you restrain them, they will not react again and again form a muscle clamp. You may feel dizzy - lie still after doing the exercise until the dizziness passes. At first, you may want to sleep after doing this exercise - fall asleep if possible, but only after doing the exercise. Your feelings or reactions may change. There may be tingling, twitching and other sensations in the arms, legs, back. You may want to tap your feet. In general, sensations and reactions can be very different. Don't resist them, just watch them.

Do this exercise every day for the duration of your self-therapy. After a while, you yourself will feel what a positive effect this breathing technique has.

Diaphragm and waist

The next ring of muscle clamps is located around the diaphragm and waist. This ring splits the human body into two halves.

The diaphragm is a muscle that is involved in breathing; it contracts whenever a person experiences fear. If fear becomes chronic, the diaphragm is in constant tension, creating breathing problems and provoking a predisposition to experience fear. Thus a vicious circle occurs. Fear creates diaphragmatic congestion, and constriction creates anxiety.

The diaphragm is located above the waist, which connects the chest to the abdomen and pelvis. Muscular constrictions in this area interfere with the flow of blood and senses to the genitals and legs, causing anxiety, which in turn leads to respiratory failure. And then again the same vicious circle.

There is only one conclusion from all this: it is necessary to relax chronic clamps and release the accumulated fear.

In order to check how tight or loose your waist is, do the following exercise.

Do this exercise while standing. Place your feet parallel, knees slightly bent, the weight of the body is slightly shifted forward. Raise your arms with bent elbows to shoulder height. The brushes hang freely. Turn your body to the left as far as possible and hold in this position for about a minute. Then turn your body to the right and stay in that position for about a minute. Pay attention to the tension in the muscles of the back and waist. Are you able to inhale with the lower part of the abdomen in this position?

If breathing is disturbed and the muscles are too tense or you experience pain in them, then you have developed a muscular shell around the diaphragm and waist.

To relieve chronic muscle tension in the waist area, the best way is to use Lowen breathing, the technique of which you already know. In addition, it is useful to systematically perform the following exercises.

1. Lie on the floor on your back, arms out to the sides, palms up, feet together. Bend your knees at a 90° angle. Turn both legs first to the left, so that the lower (left) leg lies completely on the floor, and the right one lies on it; the legs remain bent at the knees. Then turn your legs to the right in the same way. In this case, the back to the waist remains pressed to the floor. Repeat the exercise up to 10 times.
2. Now do the previous exercise, making it more difficult. When turning your legs, turn your head in the opposite direction. Do this exercise up to 10 times.
3. Get on all fours, knees at an angle of 90 °, keep your arms straight on which you are leaning. Bend your back at the waist down as far as possible, and then arch your back up as much as possible. Do up to 10 of these movements.
4. Get on all fours as described in the previous exercise. Then slowly stretch your straightened arms and body forward, sliding along the floor until they almost completely lie on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly bring your arms back to the starting position. Do this exercise several times (as many as you can).
5. Sit on the floor with your legs slightly bent at the knees and slightly apart. Place your palms on the back of your head. Tilt your torso to the left, trying to get your elbow as close to the floor as possible (ideal if it touches the floor). Stay in this position for a while. Then slowly straighten up and repeat the same to the right side.

Despite the fact that these exercises help to remove the clamps around the waist, they are not enough to release the “clusters” of fear impulses. Fear can only be released through the release of blocked anger. The work of unlocking the emotion of anger, the most condemned in society, is of particular concern to many people. What if she breaks out in an uncontrolled flow? What if the consequences are many times worse than emotional distress and depression?

In fact, it is the ejection of anger outward in special ways that makes it safe, since it no longer accumulates, but is discharged in a timely manner. The blocking belt of clips around the waist violates the integrity of the processes occurring in the body, making it divided. The upper and lower parts seem to belong to two different people. In some, the upper body is well developed, while the pelvis and legs are small, as if immature. In others, the pelvis is full and round, but the upper half of the body is small and narrow. Or the top half can be hard and resilient, while the bottom half is soft and passive. This development of the body speaks of the inconsistency of the "upper" and "lower" feelings.

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This man sincerely believed in Marxism, but was expelled from the Communist Party. He was a talented psychotherapist, but he was expelled from the association of psychoanalysts. The scientist devoted his whole life to making people happy, but the theory he developed is still considered "pseudo-science". Disregarding the laws of physics, the mad doctor spoke of the existence of universal energy bound in human bodies muscular shell. Wilhelm Reich died for his rebellious ideas, never getting the recognition he deserved.

Theoretical basis

All people are born free individuals, open to love and creativity. However, parents and society teach them to act according to the rules, to restrain their feelings, to react to situations in a standard way. This is how a character is formed, consisting of habitual values, attitudes, ways of behavior.

W. Reich, a student of the great Z. Freud, drew attention to the connection between postures, movements, gestures characteristic of people and the psychological problems they have. He suggested that those repressed in the process of education unwanted emotions(fear, anger, sexual desire) are the cause of chronic muscle cramps. The muscular shell, according to Reich, is emotions blocked in the body. Thus, a person is protected from the outside world, displacing unacceptable feelings from consciousness. But at the same time, he loses touch with his "I", ceases to experience the pleasure of life.

Segments of the muscular shell

Identified seven main bodily blocks in the human body:

1. Eyes. The clamp is expressed in an "empty" look, immobility of the forehead, problems with vision. The presence of a block indicates a fear to openly look at what is happening. Often a person is afraid to look into his past or future.
2. Mouth and jaws. They are either too tight or too loose. In this area, anger, screaming, crying, as well as the ability to enjoy kissing are suppressed.
3. Neck. If this segment is clamped, the person cannot express himself. Here screams, cries, sobs are extinguished.
4. Breast. Clamps in the chest, shoulders, shoulder blades, arms fetter not only breathing, but also all kinds of emotions: passion, anger, laughter, sadness, fear.
5. Diaphragm. The presence of a shell is indicated by the forward curvature of the spine. When such a person lies down, there is a large gap between his back and the couch. Breathing out is harder for him than breathing in. Muscle block binds the strongest anger.
6. Stomach. The tension of the muscles of the lower back indicates fear of a sudden attack. The protective shell on the sides suppresses hostility towards other people, anger.
7. Taz. The more it is pulled back, the stronger the block. Sexuality, pleasure, coquetry and anger are suppressed here.

orgone energy

Freud spoke of a person's "libido" (sexual energy). W. Reich went further. He explored the orgone, or universal life energy, which circulates throughout the universe, as well as within the human being from the crown of the head to the heels and vice versa. However, the presence of muscle clamps blocks its free flow, leads to psychological problems (aggressiveness, fears, shyness, feelings of loneliness, sexual perversions, etc.), spasms blood vessels and various physical illnesses.

If you remove the muscular shell, the person is healed. His life is completely changed:

• There is reconciliation with oneself, ailments go away, insincere relationships are torn.
• A person finds something to his liking, enjoys his work, begins to engage in creativity.
• There is a desire to create full-fledged family relations with a loved man.
• All emotions and sensations, including orgasm, become bright, heartfelt, open.

muscle shell?

Reich explored two ways of healing a person. He suggested that you can get rid of ailments by directing energy from the outside world into the patient's body. For this purpose, in the 1950s, he created an orgone accumulator. This device was tested in the USA and cured the most serious diseases (asthma, oncology, epilepsy). However, its effect was attributed to the placebo effect. The scientist was sent to prison, where he died at the age of 60. The invention, along with notes and drawings, was destroyed.

The second way was to work with the patient's muscular shell, which involves the gradual relaxation of all seven blocks. It included the following steps:

1. Direct impact on bodily clamps through massage, deep breathing, sounds, expression of constrained emotions (crying, growling, beating toys, tearing paper).
2. Psychoanalysis. After removing the block, feelings come out, people remember traumatic events from childhood. They need to be dealt with in order to feel absolutely happy and free again.
3. Patient's independent work. Muscle spasms may return, so yoga, qigong, dance therapy, regular relaxation, holotropic breathing, or other body practices are recommended.

Removal of the eye block

Let's talk about how to put into practice Wilhelm Reich's theory of the muscular shell. The exercises proposed by him should be performed slowly, in a relaxed state. You should start with even breathing and self-hypnosis: "I am calm. I boldly look into the future and open up to changes. I like my new sensations."

First, the ocular muscle block is removed. Exercises are performed within a month. It is necessary to sit down, put your legs on the floor without crossing them. The complex is being developed gradually. You should:

• Close your eyes tightly, gently massage your eyelids and the skin around them, relax. Again close your eyes to pain for 5 seconds, goggle your eyes (also for 5 seconds). Do this 3-4 times.
• Smoothly move your eyes to the left, then to the right and again to the left (10 times).
• Look up, down to the limit and up again (10 times).
• Rotate the pupils in a circle 10 times in different directions.
• Repeat the very first exercise.
• Close your eyes, relax and sit like this for 5 minutes, observing the sensations that arise.

Working with the jaw segment

Reich at this stage used role play with a partner. One person portrayed the owner, and the other - the dog. They pulled a waffle towel rolled into a bundle. The "owner" held it in his hands. The patient, who got the role of a dog, got on all fours, clung to the towel with his teeth, growled loudly. Then there was a role reversal.

However, there are other ways to relieve muscle shell Reich a. The exercises described below can be performed without involving a partner:

• Simulate strong crying.
• Pull your lips in over your teeth to make a mumbling mouth. Read the poem in this position.
• Send air kisses to objects around you with tense lips.
• Alternate between biting, smiling, sucking, and disgust on your face.

The "Traveling Language" exercise is very useful. Within 10-15 minutes, a person slowly feels his cheeks, sky, throat, every tooth, lips and everything he can reach with his tongue. At the same time, sounds are spontaneously born, the jaw relaxes.

Removing the throat clamp

Reich considered the neck the most vulnerable part of the body, direct impact on which is unacceptable. To remove the blocks, he used very gentle, although sometimes provocative exercises. The muscle shell was removed when performing the following complex:

• Vomiting movements. When doing them, you need to be completely liberated and get rid of constraint.
• Shout. If the sound insulation is poor, you can hiss, imitating a snake.
• Protruding tongue. You need to squat down and stretch your tongue as far as possible as you exhale along with the sound.
• "Balloon". Relax your neck and let your head dangle freely. Imagine she is balloon on which a gentle breeze blows.

Thoracic segment

Reich often asked his patients to imagine a certain situation when working with a muscular shell. How to relax and remove the clamps in the thoracic region? The therapist advised you to imagine that your life is in danger. It was necessary to imagine yourself as a hero of an action movie and depict a fight with your hands: beat, scratch, tear, choke, pull an imaginary opponent.

Another effective exercise is wall pushing. Press it with your palms with all your might, as if it is approaching you and is about to crush you. When the voltage reaches the limit, relieve it immediately or gradually.

Coping with will also help full breath. It should be practiced while lying across the sofa. At the same time, the legs are on the floor, the buttocks hang a little, and the hands are behind the head. A roller is placed under the lower back to open the chest. The exercise is performed for 30 minutes. Uncontrollable laughter or tears indicate that emotions are gradually being released.

Relaxing the Diaphragm

You can start working with this segment when the previous blocks are removed. The muscle shell is removed using the following exercises:

• Belly breathing. A person lies on his back and breathes calmly, imagining that the air is alive and runs through the nooks and crannies of his body. Then you have to do slow exhalation, drawing in the stomach to the limit. When it is reached, we try to exhale a little more, and a little more. We hold our breath and take in air just as slowly, expanding the stomach to the limit and even more.
• "Cobra". Lie down on your stomach. As you exhale, raise your torso, tilt your head back. Then return to the starting position.
• Leaning towards the legs. The man lies on his back. On exhalation, he rises, takes his hands on his feet and tries to press his stomach to his hips, holding his breath.

Each exercise is performed 10 times.

Removing the abdominal clamp

If the remaining segments of the muscle shell are worked out, the block on the abdomen is removed quickly. For this apply:

• Tickling. The person lies on the floor and relaxes. He cannot move his arms or legs. The partner tickles him from the armpits to the thighs.
• Hitting the belly and sides against other objects.
• Bending back from a standing position. Hands can rest on the lower back.
• "Kitty". Standing on all fours, round your back and bend it gracefully at the waist, imitating a graceful animal.

Working with the pelvic segment

To completely get rid of the muscle shell, you should perform a set of the following exercises:

• Kick, imitating a furious horse.
• Lie on your back, bend your legs at the knees. To rhythmic music for 5 minutes, quickly and often hit the pelvis on the floor.
• Stand up, put one hand behind your head, put the other on your lower abdomen. Perform obscene hip movements to the music.
• Spread your legs wide. Shift your weight from left foot to right foot and vice versa.

Working sequentially on the blocks, do exercises to relax the whole body. These include:

• Free dance. Turn on the music you like and improvise.
• "Rides". You need 1.5-2 meters of free space. Relax by lying face down on the floor. Feel your body. Then begin to slowly roll over from side to side, onto your back and stomach, trying to touch the floor with every part of your body.

The muscle shell cannot be removed without effort, but the work is worth it. Together with it, stresses, neuroses, psychosomatic diseases, depression. He becomes free, gets rid of stereotyped reactions and aspirations imposed by society, begins to live in peace with himself and the surrounding reality.

Body-oriented therapy will help you relax your muscles and, accordingly, work out the accumulated negative emotions.

Body Oriented Therapy: Exercises

Wilhelm Reich introduced such a concept as "muscle shell", based on the fact that fears and other emotions of a person are suppressed not only into the subconscious (unconscious), but also into the muscles, thereby forming muscle (muscular) "clamps" and unnecessary psychological defenses, leading a person to neurotic disorders.

Body-oriented therapy will help you relax your muscles and, accordingly, work off the accumulated negative emotions. And psychoanalysis and other psychotherapeutic techniques will save you from the negatives stored in the subconscious.

7 muscle groups that form clamps and a shell with held emotions:

1. eye area ( fear);
2. mouth area: muscles of the chin, throat and occiput ( anger);
3. neck area ( irritation);
4. rib cage (laughter, sadness, passion);
5. diaphragm area ( fury);
6. abdominal muscles ( anger, dislike);
7. pelvic area ( excitement, anger, pleasure)

Body-oriented psychotherapy - exercises to relieve muscle-emotional clamps

1. To do this, sit down (or lie down) comfortably. Take a few deep breaths - relax. Switch the focus of your attention to the area of ​​\u200b\u200bthe eyes, distract yourself from the outside world and from pressing issues- relax even more.

Choose any point (spot) in front of you and focus your eyes on it. Imagine something scary, terrible, scaring you at this point and widen your eyes wide (as if you were very scared of something).

Do this several times.

Focus your eyes again on the point, take a few breaths - relax.

Now, looking at the dot, do circular motions eyes (20 times in one direction and 20 in the other).

And, finally, move your eyes left and right, diagonally and up and down - several times.

End the first exercise of Body Oriented Therapy with deep breathing and relaxation.

If you have unworked deep stress disorders, suffered psychotraumas that bring mental suffering and experiences, then the Shapiro technique will help you to work them out ( DPG method- Desensitization Through Eye Movement).

2. This exercise of body-oriented psychotherapy is aimed at liberating the muscles of the oral spectrum - the chin, throat, back of the head.

In order to work out the accumulated emotions by unclenching these muscles, you will have to “monkey” a little and “grimacing” in front of the mirror.

Looking at yourself in the mirror, imagine as vividly as possible that you want to cry, even roar out loud. Start sobbing as loudly as you can while mimicking real crying with grimacing, lip curling, biting, loud roaring...to the point of imitating vomiting.

Take a few minutes to do this exercise.

Remember that if you remember real situations from a life where you wanted to roar (cry out loud), but you restrained yourself, you will remove emotions not only from the muscles, but also from the subconscious.

3. The third exercise of body-oriented therapy will help you unclench the deep muscles of the neck that cannot be massaged with your hands.

Here you need to portray anger, anger, rage, again vividly representing such a situation from life, and how to scream (yell), you can with tears. Depict vomiting and screaming (the goal is not to tear your voice and throat, but to strain and relax your muscles).

You can beat the pillow, imagining the object of anger and aggression.

Perform the exercise until natural “cooling down” (working out emotions).

4. The fourth exercise of body-oriented psychotherapy is aimed at relaxing and unclenching the muscles and organs of the chest, shoulders, shoulder blades and the whole arm

Here the most important aspect is correct breathing for deep inhalation and full exhalation.

For this exercise, belly breathing is suitable for you, as opposed to normal chest breathing.

To liberate the muscles of the shoulder girdle, shoulder blades and arms, you need to work, for example, using a pillow (or a punching bag), on striking, passionately “choking”, squeezing with your hands and tearing an object with your hands.

At the same time, as in the previous exercises, you need to vividly imagine situations from life where you held back anger, crying, loud laughter ("rzhach") and your passion (for example, in sex).

5. Here, in the fifth exercise, body-oriented therapy focuses primarily on working with the diaphragm, using diaphragmatic breathing, as in the previous exercise.

You can clearly detect the "muscle shell" of this area of ​​the body if you lie down on a flat floor and notice a "decent" gap between the floor and the spine. This shows an excessive forward curvature of the spine, which, in turn, makes it difficult to fully exhale and work out emotions.

Therefore, this exercise, which includes work with correct, diaphragmatic breathing and imitation of gagging, must be performed after working out the first four (eyes, mouth, neck, chest).

6. Body-oriented psychotherapy in the sixth exercise will help you work out the clamps in the muscles of the abdomen and lower back - unconscious fear of attack, anger, hostility.

Here you can use belly breathing (pulling in and out) as in the fourth and fifth exercises. Tension and relaxation of these muscles. And also the usual wellness, classic manual massage of these areas is suitable.

It should be remembered that you should proceed to the sixth exercise after working out the first five.

7. And the last, seventh exercise of body-oriented therapy is aimed at the most intimate area - the area of ​​\u200b\u200bthe pelvic muscles, including the deep ones, which are difficult (or even impossible) to massage hands, as well as thighs, including inner part with the groin area, knee joint, lower leg and feet with toes.

This group of muscles is the sacrum, buttocks and, especially, the deep muscles of the pelvic floor (the pubococcygeal muscle, which forms the pubococcygeus muscle in women and the puboprostatic muscle in men - the so-called "muscles of love", as well as the pubic-urethral and pubic - rectal muscles in both sexes) - is responsible for suppressed sexual arousal and sexual pleasure.

To remove this shell and work off the anger accumulated in the pelvic area, you need to lie on a flat floor and, having created muscle tension, beat the buttocks on the floor and kick with their feet. You can scream at the same time.

Of course, for the muscles in the sacrum, buttocks and the lower extremities themselves, a classic manual massage performed by a specialist or a trained partner is suitable.

Manually (with hands) massaging the deep “muscles of love”, to release feelings of excitement, pleasure and voluptuousness - not everyone (not everyone) will agree. penetration into the vagina and/or rectum is necessary. Unless this will be done by a specially trained sexual partner, moreover, to whom there is complete confidence.

But, in principle, such penetration will not be needed, because. you can release the deep intimate muscles of the pelvis from emotional clamps on your own.

For this, not only body-oriented psychotherapy exercises are suitable for you, but also physical exercises for the pubococcygeus muscle, developed by Arnold Kegel.

The essence of Kegel exercises simple - you need during the day, several times (150 or more per day) to contract and relax the pubococcygeal muscle - this is very simple and imperceptible to others.

In subjective sensations, it is like straining for a bowel movement (urinary, intestinal), then relaxing, then straining, as it were, to restrain the bowel movement. And so several repetitions at a time. And several times a day. The main thing here is to have an empty bladder and bowels.

For adults, lovers or couples, with problems in bed, Taoist sexual practices are suitable ancient China("sexual kung fu") aimed at general health improvement, life extension, spiritual development and, of course, the art of love and pleasure. published

Wilhelm Reich - a scientist who lived in the XX century, the creator of vegetotherapy. This is the direction of psychology, which decides psychological problems man by affecting the physical body.

In this article

Personality and biography of Wilhelm Reich

Wilhelm Reich lived a rich and hard life full of hardships and disappointments. He was not just a psychologist, but a talented scientist who tried to help humanity.

W. Reich - one of the founders European school psychoanalysis

Wilhelm Reich was born in c. Dobryanichi in 1897 on the territory of Austria-Hungary. Parents were Jews, but raised their son in German traditions, introducing to the culture of the West.

Wilhelm's mother committed suicide after the future scientist caught her in bed with her lover and told his father about it. The father did not long survive his wife. Three years later he died of tuberculosis. Reich blamed himself all his life for the tragedy.

Shortly after his father's death, Wilhelm entered military service. It was the first World War. After serving, he moved to Vienna, where he became a medical student at the University of Vienna. It happened in 1918. During his studies, he became interested in the then fashionable psychoanalysis.

In 1922, Reich became the first assistant to Dr. Sigmund Freud. After the conflict in 1927, their paths parted, and Reich created his own direction in psychology. The reason for the conflict with Freud was the difference in political views: W. Reich was an ardent Marxist.

The following years, Wilhelm Reich was engaged in science and politics. He joined the Communist Party and opened clinics in Germany. His innovative ideas caused disapproval among the communists, and psychologists blamed him for his political views.

Soon Reich was expelled from the Communist Party and the association of psychoanalysts. Here are the ideas of the scientist for which he was condemned:

1. Conducting sex education classes as a measure to combat venereal diseases.
2. Permission for abortion.
3. Divorce resolution.
4. Free distribution of contraceptives for birth control.

Reich moved to Denmark. And soon - to Norway, where he became interested in bioenergy.

In 1939, the scientist left at the invitation to America. In New York, Reich developed the idea of ​​orgone, the life energy that drives all living things.

In the middle of the 20th century, Reich created an orgone accumulator, with the help of which it was possible to cure patients with cancer and epilepsy.

One of the first prototypes of a working orgone accumulator

But, despite this, the scientist was denied a license to produce an orgone accumulator. In addition, V. Reich was forbidden to engage in the production and development of the device, but the scientist disobeyed the authorities and was arrested. He died in prison in 1957.

The authorities failed to suppress the development of a new trend in body-oriented psychotherapy - vegetotherapy. After Reich's death, his ideas were further developed by hundreds of other scientists, among whom were students of W. Reich himself.

Contemporary science community does not recognize vegetotherapy and considers it pseudoscience.

Muscular shell

Reich was an observant person. While practicing with Dr. Freud, Wilhelm observed his patients and noticed that people with similar problems had physical similarities.

These observations led him to the conclusion that the character of a person depends on the structure of the body. Character, according to the scientist, is not only moral principles and thoughts, but also habitual postures, gestures, movements.

Every person during his life is forced to suppress anger, fear and sexual arousal. This leads to muscle clamps in certain areas of the body. The muscular shell, according to Reich, is a set of chronic muscle clamps in the human body. Such a shell is a way to protect yourself from the outside world.

Like Freud, Reich emphasized human sexuality in his research. But unlike the mentor, Wilhelm believed that between morality and instincts lies a huge abyss, in which repressed sexuality lies. He believed that life in society is to blame for the fact that people have psychological illness. After all, many topics for society are banned, including the topic of sex.

Every person is born free, the scientist believed. But over the years, freedom is limited more and more. This is due to the installation and rules:

• morality;
• religion;
• education.

It is impossible to challenge them, and the violator is subjected to public oppression and censure. Because of this, many live, guided by the rule that you can’t stand out, you need to be like everyone else, otherwise punishment cannot be avoided.

Seven segments of the muscular shell

When negative emotions are suppressed, a muscle clamp occurs in the human body. If the problem persists and suppression continues long time, then there are a lot of clamps. The human body turns into a cell. But people begin to respond to problems only when muscle clamps lead to the development of diseases: postural deformities, the appearance of a hernia or tumor.

To be cured, the patient needs to gradually dissolve the seven segments of the muscular shell. Reich called this process psychological growth.

The muscular shell consists of segments, including:

1. Eyes and forehead. For the clamping of these muscles, vision problems are characteristic. They arise when a person suppresses fear, not wanting to see what is around him.
2. Jaws, chin, back of the head. The emotion that is suppressed is anger or sexual arousal. Occurs when suppressing screaming or crying.
3. Neck, tongue. Suppressed anger means that a person was not allowed to express himself, to speak out.
4. Chest, shoulders, arms. Clamping occurs when all major emotions are held back.
5. Diaphragm. Strong anger is held back.
6. Back and belly. Suppressed fear and anger.
7. Legs, hips, pelvis. Suppressed sexual arousal.

A visual representation of the segments of the muscle shell

Removing the clamps should start from the eyes and go down to the pelvis. In this case, the patient's body will be filled life energy, which Reich called orgone.

orgone energy

This is life force. Reich believed that the whole world was saturated with it. Its basis is what Freud called libido and sexuality. It freely circulates through the human body, but only if there are no muscle clamps in the body. In this case, the natural flow is disturbed, which leads to illness and loss of sensitivity.

The scientist argued that a sure sign that the flow of orgone in the body is disturbed is the inability to experience an orgasm with the whole body.

The character of man, according to Reich, is unfreedom. Character is a set of stereotypes and patterns imposed from outside. At free man No:

• anxiety;
• fears;
• aggression;
• sexual perversions;
• explosive anger.

Reich's orgone accumulator was inspired by the discovery that the world full of orgone energy. It exists even in a vacuum. The scientist was able to find it due to the fact that orgone creates an electromagnetic glow, visible in the blue spectrum of color.

Orgone discovered by W. Reich in a vacuum

Orgone energy accumulates in structures made in the form of pyramids, hemispheres and onions. Cult religious buildings are either made in this form, or have such details in their design.

V. Reich planned to accumulate useful energy from the outside with the help of a battery and direct it to the patient's body. The scientist managed to cure many people. He believed that the device is able to extend a person's life.

Unfortunately, Reich died long before man first went into space and was able to take pictures of the earth, where the radiance of orgone energy in the Earth's atmosphere is clearly visible. Wilhelm believed that the universe was created by orgone. At the end of his life, in addition to treating people, he was developing miniature aircraft that would run on a free and endless fuel: orgone.

W. Reich proved more than once during his life that he was ahead of his time. Perhaps humanity will only have to deal with the legacy of the great scientist in the future.

Vegetotherapy: how to dissolve the muscle shell

The main techniques that will help achieve recovery:

• massage;
• respiratory;
• psychoanalytic.

The massage technique consists in squeezing, twisting and squeezing the clamped muscles. To act on the internal muscles that are inaccessible to deep massage, the patient must scream, cry, and pretend to vomit.

When the muscle spasm passes, it is possible to release a large amount of orgone energy. In the memory of patients, long-forgotten episodes arise that led to muscle stiffness.

Breathing technique is an alternative to massage. Using deep breathing, the patient saturates the body with orgone energy, and it breaks through muscle clamps.

The technique of psychoanalysis is to discuss negative and traumatic memories with the therapist. In their work, psychotherapists usually combine all techniques. But besides them huge role plays independent work the patient and his desire to be cured.

Exercises

In addition to the orgone accumulator, Reich created a set of exercises that will help anyone who wants to learn how to control the flow of orgone in the body. Before you get started, you need to relax.

Reich's set of exercises:

1. Starting position: squat down.
2. Get up and open your eyes.
3. Move your eyes around, rotate, and then squint.
4. Picture sobs.
5. Pull out the lips with tension.
6. Shaking your mouth, recite a poem.
7. Smile, then feign surprise and disgust.
8. Depict vomiting spasms.
9. Scream or hiss for a long time.
10. Squat down and stick your tongue out far ahead.
11. Climb. Move your head, imagining that a thin spring has replaced your neck.