Muscle shell Recognize your problems

You feel for a long time a feeling of tension, stiffness in certain groups ah muscle? On you - " muscular armor, constricting parts of your body or almost your entire body? If you find yourself "wearing" one muscular "shell", then this is not only a reason to see a doctor, but also an appeal of the body to your mind realize your problems.

is the universal equivalent of suppressing our emotions. This shell manifests itself in rigidity, rigidity during probing (palpation), chronic tension of certain muscle groups. " " represents defense mechanism concealment of relevant emotional experiences.

Our character is an individual state and a combination of our sustainable psychological characteristics. Character defines a typical this person behavior in certain life circumstances. Also character largely determines the gait, posture, gestures, facial expressions.

Wilhelm Reich, the founder of body-oriented psychotherapy, proposed in 1929 the expression " muscular armor". And the defense mechanisms used in hiding, disguising actual emotional experiences, Reich called "armor of character."

» blocks free flow vital energy in the body (Reich considered it libidinal), and the relaxation of the “shell” releases blocked energy, helps to resume its circulation and release emotions.

There is a mutual influence: the removal of " clamps»releases emotions, and gratification of emotions removes « clamps". certain muscle " clamps» (blocks) are interconnected with certain emotions.

" comprises seven major segments(there are others) - bodily " clamps", located on different levels body. " clamps”(segments of the“ shell ”) are schematically approximately horizontal rings located at right angles to the spinal column. Level " clamps” in the body echoes the presence of yoga chakras, the number of which is also seven.

Upper bodily "clamp» located in the eye area ( eye " clamp» ). At this level, protective shell"It is manifested by low mobility of the skin of the forehead, an" empty "expression of the eyes, migraine-like pains (which are poorly relieved by painkillers), tension in the neck muscles at the base of the skull.

The main reason for the emergence of this "clamp" is a person's overcontrol in relation to himself and others. Overcontrol (the desire to control everything and everything) begins to form under the influence of appropriate upbringing in childhood.

The existence of an eye "clamp" in a person for a long time leads to the appearance of visual impairment in him.

Maxillary " clamp» (oral) includes the muscles of the chin, throat, occiput. At the same time, the jaws of a person can be both unnaturally tightly compressed, and too relaxed. You can check the activity of the jaw "clamp" by palpating (feeling) the masticatory muscles. If the probing of these muscles is painful, then the jaw " clamp" occurs.

The cause of the jaw “clamp” is in the unspoken, suppressed manifestations of emotions (screaming, anger, crying, and so on). It is often formed from childhood: a ban on the manifestation of emotions, parents unnecessarily put a pacifier in the child’s mouth, in the cold season they unnecessarily cover their mouth with a scarf).

AT childhood manifestations of the "clamp" are diseases of the "cold character" (tonsillitis, rhinitis, sinusitis). Other manifestations: crumbling teeth, fillings, sleeping, grinding teeth in a dream.

Close to jaw clamp» in the neck - cervical " clamp» . It includes the muscles of the neck and tongue. This segment of the "shell" restrains crying, screaming, anger.

The prolonged existence of this "clamp" can lead to dysfunction thyroid gland.

Thoracic (cardiac) segment of the "shell"includes the muscles of the shoulders, chest, shoulder blades, as well as the entire chest and arms. Blocks manifestations of anger, sadness, laughter, passion, feelings of love, guilt, jealousy, aggression.

Manifestations of a long-term clamp: lung diseases, diseases of cardio-vascular system(cardiac arrhythmias, angina pectoris, myocardial infarctions), spinal diseases in the thoracic region, chest injuries, hematopoietic disorders, immune disorders.

Holding the breath is a means of suppressing the manifestation of any emotions.

The main reason leading to this "clamp" is a ban on the manifestation of one's feelings and rejection of the feelings, emotions of other people, or excessive "splashing" of one's emotions, the inability to refuse anything to other people.

You can check the presence of this bodily "clamp" by probing the sternum, the area where the ribs are attached to the buzz. The sensation of soreness, other unpleasant sensations indicates the presence of a "clamp".

Within the boundaries of the thoracic segment may form shoulder " clamp» (some authors treat it as a separate " clamp»).

Main psychological reason its occurrence is super-responsibility (that is, attempts to answer not only for oneself, but also for many others). When cultivating this feeling in children - subsequently formed: scoliosis, osteochondrosis, overweight with a significant deposition of fat in the abdomen.

Checking for the presence of a shoulder clamp: probing the muscles of the shoulder girdle. The increased tone of this muscle group indicates a "clamp" at this level (segment).

In addition, in the speech of such people one can often hear the words: "I (you) must / must, must / are obliged."

The next segment of the "shell" is diaphragmatic(includes diaphragm, solar plexus back muscles). The more pronounced clamp”, the more the spine is curved forward (in this department). This bodily clamp» holds mostly strong anger.

» in the lumbar and abdomen ( « clamp» in the abdomen and lower back) is manifested by the tension of the corresponding muscles. Associated with various fears, feelings of anxiety, suppression of anger, feelings of hostility.

Manifestations of "clamp": diseases of the urinary tract (since the projection on the body of anxiety is the area of ​​the kidneys), when "jamming" fear, excess weight is formed.

And finally, the lower segment of the "shell" - pelvic (genital) clamp» . This segment includes all the muscles of the pelvis and lower extremities. Genital " clamp"is responsible for the suppression of sexual arousal, pleasure, anger and is closely related to the thoracic segment of the" shell ".

The reason for the formation of this bodily "clamp" is suppression, rejection of one's masculine / feminine, or switching sexual energy to excessive labor activity(workaholism). If the image “I am a man” is blocked in men, then they are more likely to have potency disorders, prostate adenoma, prostatitis. If women block the image “I am a woman”, “I am future mom”, they are more likely to develop uterine fibroids.

It is quite possible not only to “dissolve” the formed “ muscular armor”, but also to prevent its formation. How to withdraw bodily "clamps" Or prevent them from appearing? About this in one of following articles blog.

Let's summarize. " ”is a defense mechanism for hiding actual emotional experiences. " "blocks the free flow of vital energy in the body, and the relaxation of the" shell "releases the blocked energy, helps to resume its circulation and release emotions. The presence of a certain protective segment indicates the presence of the corresponding psychological problems. Chronic shell"First of all, it blocks such conditions as anger, anxiety, sexual arousal and manifests itself, in addition to muscle tension and rigidity, by various diseases.

” is formed not in an instant, but over a long period of time. Detection of bodily clamps"- a serious reason to think about the reasons for their appearance, to identify, realize your problems. Problems are better solved! If you have any questions, ask them in the comments under the article, or on the "Feedback" page.

Health ecology: This technique designed to liberate a person, gain a sense of confidence, develop elegance in movements. The technique is based on the ideas of body-oriented psychotherapy by Wilhelm Reich. It includes thirty mini exercises.

The purpose of the technique

This technique is designed to liberate a person, gain a sense of confidence, develop elegance in movements. The technique is based on the ideas of body-oriented psychotherapy by Wilhelm Reich. It includes thirty mini exercises.

Wilhelm Reich believed that each character attitude a person to anything has a corresponding physical posture. The character of a person is manifested in his body in the form of muscular rigidity or even a muscular shell.

The relaxation of such a shell unchains a person, makes him more balanced and confident. The liberated body allows, as it were, to be thrown into environment superfluous emotional stress. The manifestation of emotions in movements allows you to control both the first and second. Emotions become more controlled. Movements acquire expressiveness and elegance.

The main effect of mastering this technique in this way is the formation strong connection between internal and external state.

Each of the mini-exercises should take about a minute. In general, 30 minutes are allotted for the technique.

Can be used as in a group program psychological training, individual training. You can learn on your own.

The technique is useful in self-expression development programs, including acting skills, trainings personal growth, emotional self-regulation trainings, different kind image training.

Develops: Qualities. Confidence. Liberation. Elegance

Description of technology

The technique includes 30 mini-exercises, each of which takes a minute. Do not rush or, on the contrary, delay the implementation of each exercise. You should strive to keep within exactly thirty minutes. Confident alternation of exercises is the key to a good mastering of the technique of the so-called opening of muscle shells, that is, relieving tightness.

We will be working on muscle shells in seven areas:

1. In the eye area. The protective shell in this area is manifested in the immobility of the forehead and inexpressive, inactive eyes that look as if from behind a carnival mask. The eyes can be on the contrary too mobile, "running". The eye shell holds back manifestations of love, interest, contempt, surprise, and in general, almost all emotions.

2. In the mouth area. This shell consists of the muscles of the chin, throat and occiput. The jaw can be both too compressed and unnaturally relaxed. This segment holds the emotional expression of crying, screaming, anger, grimacing, joy, surprise.

3. In the neck. This segment includes the muscles of the neck, the tongue. The protective shell keeps mainly anger, screaming and crying, passion, languor, excitement.

4. In the chest area. This protective shell consists of the broad muscles of the chest, shoulders, shoulder blades, as well as the chest and arms with hands. The shell holds back laughter, sadness, passion. Breath control, which is an important tool the suppression of any emotion is carried out largely in the chest.

5. In the area of ​​the diaphragm. Includes diaphragm, solar plexus, various bodies abdominal cavity, muscles of the lower vertebrae. This shell holds mostly strong anger and general excitement.

6. In the abdomen. This shell includes the broad muscles of the abdomen and the muscles of the back. Lumbar tension is associated with fear surprise attack. The protective shell on the sides creates a fear of tickling and is associated with the suppression of anger, hostility.

7. In the pelvic area. The seventh shell includes all the muscles of the pelvis and lower extremities. The stronger the protective shell, the more the pelvis is pulled back, as if sticking out. The gluteal muscles are tense to the point of soreness. The pelvis is "dead" and not sexy. The pelvic shell suppresses excitement, anger, pleasure, coquetry.

Before exercising, it is advisable to change into light clothing that does not restrict movement. Or at least take off the excess: jacket, tie, shoes, etc. Some exercises require you to lie down.

If there are any discomfort, then stop the exercise for a few seconds, then continue. During each exercise, you can do several such pauses.

Exercises

1. Squat down. Calm your breath. Tell yourself: "I am calm. I am completely calm. I am confident about the future. I like new sensations. I am open to change."

Try to achieve such a state of calm, which you have on the morning of the weekend, when you don’t have to rush anywhere.

EYES

2. Open your eyes as wide as possible.

3. Move your eyes from side to side: right-left, up-down, diagonally.

4. Rotate your eyes clockwise, counterclockwise.

5. Look askance at different things around you.

MOUTH

6. Depict a strong cry.

7. Blow kisses different things around, while pulling out the lips strongly and with tension.

8. Draw a mumbling mouth: pull your lips inward, as if you have no teeth. Read a poem with a mumbling mouth.

9. Alternate between sucking, smiling, biting and disgust.

NECK

10. Depict gagging. Try and don't be shy.

11. Shout as loudly as possible. If you absolutely cannot scream, then hiss like a snake.

12. Squat down. Stick out your tongue as far as possible.

13. Touch your head lightly with your finger. After that, your head should dangle like it's light. balloon and your neck is like a thread. Repeat several times.

BREAST

14. Squat down. Take a deep breath. In this case, the stomach swells first, and then it expands rib cage. Deep breath. Again, the stomach is first deflated, then the chest is already contracting.

15. Pretend that you are fighting with only your hands: pounding, tearing, scratching, pulling, etc.

16. Inhale and try to raise your chest as high as possible, as if trying to touch the ceiling with it. You can even stand on tiptoe. Exhale, rest a little and repeat.

17. Dance, actively moving your chest, shoulders, arms. Try to keep the dance passionate and sexy.

DIAPHRAGM

18. Sharply contracting the diaphragm, exhale shortly through a wide open mouth. The diaphragm relaxes to inhale. Inhale-exhale should take one second. Approximately one fifth of a second - a sharp exhalation, four fifths - a smooth breath.

19. Breathe with your stomach: it should swell as much as possible, and then go inside and, as it were, stick to the spine.

20. Lie on your back. While exhaling, raise your torso and try to grab the soles of your feet with your hands. Hold your breath. Return to starting position. Repeat.

21. Lie on your stomach. As you inhale, raise your body and tilt your head back as far as possible.

STOMACH

22. When doing blows with the stomach, beat them different objects around you.

23. Put your hands behind your head. With your sides, keep hitting objects around you.

24. Ask someone to hold your waist. Lean back as far as you can. If you are doing the exercise alone, just put your hands on your belt and bend back.

25. Get on all fours and do different cat movements.

This will be of interest to you:

TAZ

26. Draw a kicking horse.

27. Lie on your back. Hit the pelvis on the mat.

28. Standing, place one hand on the lower abdomen. Put your other hand behind your head. Make obscene movements with your pelvis.

29. Spread your legs as wide as possible. Shift your weight alternately to your left and right foot.

COMPLETION

30. Free dance. Try to dance something original. published

Our body is a complex and wisely arranged instrument. Just as rings in a tree trunk can tell a lot about his life, the body carefully stores a person’s experience and often reflects all those difficult and unlived situations that have ever happened to him.

In psychology, thanks to Wilhelm Reich, the theory of the muscular shell was once born, which consists of muscle clamps and tensions that help protect against painful emotional experience. Each part of the “shell” is a tension corresponding to a certain internal blockage of feelings, emotions, experiences.

The main clamps are located in the areas of the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis. Each of these "defenses" first appears as a defensive structure against overwhelming feelings of tension and arousal, and then turns into physical and emotional armor. This leads to impaired breathing and posture, limited mobility, poor blood circulation, pain in various parts body. For a person as a person, a “straitjacket” prevents you from naturally expressing your feelings, opening up and growing.

What emotions can our body store?

Eyes- not only a mirror of the soul, but also a reflection psychological state; them different expressions reflect how a person looks at the world, what relationships were in his family. The look can be different: serious, anxious, avoidant, haughty, gloomy. Anxious or in chronic stress people often suffer from tension in the eye area, which extends to the forehead, head and neck. This tension is associated with the suppression of crying, fear, anger, a panic desire to run away, hide.

Mouth — main channel communication, a tool for communication and interaction with the world, self-expression. Tension in this area accumulates when we forbid ourselves to express our feelings in words, closing ourselves off from the world, people, emotions of rejection, disgust, resentment accumulate here. Such a clamp manifests itself in the limitations of facial expressions and a compressed, smirk-like smile.

The next stress segment is throat, neck, jaws. Here the body stores unconscious protection from unpleasant information from the outside, restrained fear, screaming, those feelings and reactions that, in the opinion of a person, can cause condemnation or be inappropriate. This segment is directly related to the sound-producing muscles and therefore affects the voice: it can be monotonous, hoarse or very high, there are few semitones in it and tension is heard.

clenched jaws, on the one hand, they do not allow the voice to "break free", and on the other hand, they say that a person is protected from the world and does not want to let people near him. In addition, clamping in the jaw is due to the instinctive desire to bite, which in fact means the suppression of impulses of anger.

When the body is free from tension and accumulated negative experience, then it moves in waves along with the breath.

Rib cage- a part of the body directly related to breathing, and first of all, the body tells us about tensions in this place in the form of various respiratory disorders: breathing can be superficial, frequent, uneven, with delays in inhalation or exhalation. The chest seems to be clamped and does not move in the process of breathing, and any difficulty in the process of breathing is instinctively associated with a feeling of fear.

Breathing is the basis of life and the expression of emotions in any form. When the body is free from tensions and accumulated negative experience, it moves in waves along with the breath. But the first thing a child often learns, trying to suppress his feelings, is to control his breath, but because of one stressful situation it could take a lifetime.

If the chest seems to stick out, then this is a signal to others that they should not even try to get closer to the person. For someone, it’s the other way around - the chest never fully expands, and this indicates that the person is depressed and does not receive from life what it gives him.

Another ring of muscle clamps is located around the diaphragm and waist and as if dividing the body into two halves. The diaphragm is a muscle involved in breathing. Every time a person experiences fear or anger, the diaphragm contracts, and if the fear becomes constant, the diaphragm does not come out of a state of tension. As a result, breathing becomes difficult, and already this phenomenon provokes new wave fear and anxiety - there is a kind of vicious circle. Physiologically, tension in the diaphragm interferes with blood flow to the lower body - and again anxiety is born and breathing is disturbed.

Tension in the abdomen and lower back associated with fear of attack and suppressed hostility and anger.

The lowest part of the "shell" - pelvic tension- serves to suppress arousal, anger, pleasure. Here claims and resentments in relation to themselves accumulate, prohibitions on sensory experiences associated with different areas life - from dancing to work.

The main function of any clamps in our body is to organize protection from displeasure and fears, a reflection of internal protest or confrontation. If you listen to your body and overcome muscle tension, restoring freedom of movement, you can regain the whole spectrum of the joys of life, feel your body in a completely new way, look at yourself and the world around you differently.

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 others, 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.

The muscular shell imperceptibly does its evil 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, 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 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 from feeling 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 wants to sleep, his mouth should be wide open for more full breath. That is why we yawn. When yawning, the ring of tension that turns on 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 possible and notice if you can open it enough to fit three middle fingers of the palm one above the other between the 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 a literal meaning: lack nutrients, in particular due to blockages in the jaw, affects the cornea of ​​the eye, and it becomes less shiny. And in reverse 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. The next belt of 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 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 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 breathing exercise. This method of breathing is named after Lowen, a psychotherapist who developed a lot of various techniques bodily targeted 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 your 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 with your whole body, 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. muscle clamps in this area interfere with the flow of blood and feelings 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 ( perfect option 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.

Ecology of life. Health: Conduct a self-diagnosis ... Reflect: is there something to think about? So, there is a reason to work on yourself.

Carry out a self-diagnosis ... Reflect: is there something to think about? So, there is a reason to work on yourself.

Muscular shell according to Wilhelm Reich.

Reich believed that:

Mind and body are one, each character trait of a person has a corresponding physical posture;

Character is expressed in the body in the form of muscle rigidity (excessive muscle tension, from lat. rigidus - hard) or muscular shell;

Chronic stress blocks energy flows underlying strong emotions;

Blocked emotions cannot be expressed and form the so-called COEX systems (systems of condensed experience - specific clumps of memories with a strong emotional charge of the same quality, which contain condensed experiences (and related fantasies) from different periods human life);

The elimination of muscle tension releases significant energy, which manifests itself in the form of a feeling of warmth or cold, tingling, itching, or emotional uplift.

Reich analyzed the patient's postures and physical habits to make him aware of how vital feelings are being suppressed in various parts of the body.
All patients said that in the course of therapy they went through periods of their childhood when they learned to suppress their hatred, anxiety or love through certain actions that influenced vegetative functions(breath control, abdominal muscle tension, etc.).

The reason for the increase in muscle tension in adults is constant mental and emotional stress.
Targeting is the state of modern man.
Imposed ideals material well-being and comfort, the conditions for achieving them, focusing on final result and not for life in this moment- keep people in constant tension.
Hence muscle clamps > spasm blood vessels> hypertension, osteochondrosis, peptic ulcer, etc. etc.
Everything else is secondary.
The function of the shell is protection from displeasure. However, the body pays for this protection by reducing its capacity for pleasure.

The muscular shell is organized into seven main segments, consisting of muscles and organs. These segments are located in the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis.
Reichian therapy consists in opening the shell in each segment, from the eyes to the pelvis.

The elimination of muscle clamps is achieved through:
* accumulation of energy in the body;
* direct effect on chronic muscle blocks (massage);
* expression of released emotions, which are thus revealed;
* spontaneous movements, dance therapy, relaxation exercises, yoga, qigong, holotropic breathing, etc.

1. Eyes. The protective armor is manifested in the immobility of the forehead and the "empty" expression of the eyes, which seem to be looking from behind a motionless mask. Opening is done by opening the eyes as wide as possible to engage the eyelids and forehead; eye gymnastics.

2. Mouth. This segment includes the muscle groups of the chin, throat, and back of the head. The jaw can be both too compressed and unnaturally relaxed. The segment holds the expression of crying, screaming, anger. Muscle tension can be relieved by imitating crying, lip movements, biting, grimacing, and massaging the muscles of the forehead and face.

3. Neck. Includes deep neck muscles and tongue. Muscle block holds mainly anger, screaming and crying. A direct effect on the muscles in the depths of the neck is impossible, therefore, screaming, singing, gagging, protruding the tongue, tilting and rotating the head, etc., allow eliminating the muscle clamp.

4. Thoracic segment: broad muscles of the chest, muscles of the shoulders, shoulder blades, chest and arms. Laughter, sadness, passion are restrained. Breath control is a means of suppressing any emotion. The shell is opened by working on breathing, especially by exhaling completely.

5. Aperture. This segment includes the diaphragm, solar plexus, internal organs, muscles of the vertebrae of this level. The shell is expressed in the forward curvature of the spine. Exhalation is more difficult than inhalation (as in bronchial asthma). Muscle block holds strong anger. One has to pretty much unravel the first four segments before moving on to unraveling this one.

6. Belly. Abdominal muscles and back muscles. Tension of the lumbar muscles is associated with fear of attack. Muscle clamps on the sides are associated with the suppression of anger, hostility. Opening the shell in this segment is relatively easy if the upper segments are already open.

7. Taz. The last segment includes all the muscles of the pelvis and lower extremities. The stronger the muscle spasm, the more the pelvis is pulled back. The gluteal muscles are tense and painful. The pelvic shell serves to suppress arousal, anger, pleasure.

Reich's belts - 7 segments of the muscular shell.

neck area

The neck is a very important area, a kind of barrier and bridge between the conscious (head) and the unconscious (body). The rationality inherent Western culture, sometimes makes us rely too much on our own mind. According to American Studies, who studied how people perceive their body (the so-called "body image"), the size of the head in the internal representation takes an average of 40-60% of the size of the body (whereas objectively, anatomically - about 12%). This "distortion" is caused by excessive mental activity, the incessant "mental chatter", giving the feeling that the head is full, and it is impossible to either recover or relax. At the same time, the texts generated by the head "do not reach" the body, and the body is simply ignored by the consciousness - a situation of "separation" arises, a kind of "Professor Dowell's head". In this case, it is important to focus the client's attention on the signals given by the body so that thoughts connect with sensations.

There is also reverse option“neck barrier”: sensations in the body exist, and are quite vivid, but they are not interpreted, they do not reach the level of awareness. This situation is characterized by various pains of psychosomatic origin, paresthesia, etc., the causes of which the person does not understand.

throat zone

Localized in the area of ​​the jugular notch and associated with the blocking of emotions. This reflects the problems of interaction with other people (communication) or with oneself (authenticity). Such a block can occur if a person finds himself in a situation where it is impossible to admit to himself some unpleasant truth or do something that threatens to violate his identity (“if I do this, it won’t be me”). Also, this zone reflects the impossibility, the prohibition on the awareness of some important truths(that is, a ban on pronouncing a meaningful text or a ban on certain actions: “if I say / do this, it will not be me”). for a long time existing problems in this area threaten the development of thyroid diseases, asthma, bronchopulmonary disorders.

Middle of the sternum

This area is located behind the protruding bone of the sternum, below the jugular notch, and the zone of resentment is localized in it. Subjectively, sensations here can be perceived as a lump, a ball, a clot, a “stone on the heart”. In this case, the overload of the pericardial canal really occurs, and cardiac disorders occur. For a person with such a problem, a specific facial expression is also characteristic - pronounced nasolabial folds, lowered corners of the lips - all this adds up to a mask of distrust of the world, resentment.

chest center

By Eastern tradition, in the middle of the chest at the level of the heart is the heart chakra, anahata - the focus of love and emotional openness to the world. If there is no place for love in a person's life, then something else arises. basic feeling- longing that causes a pulling, sucking sensation in this area. Also, clients may describe it as the presence of a callous, compressed, cold, dark "substance". The defeat of this zone, as a rule, is associated with large-scale psychotraumas received in childhood - first of all, with the coldness of parents, child abandonment, etc.

Diaphragmatic zone

It captures the zone of the diaphragmatic muscles and the epigastric region. In body-oriented therapy, this area is associated with blocking, a ban on the expression of any emotions - both good and bad. Also rooted here are fears of financial distress and social maladaptation. When working with this zone, retraction can be felt even with a voluminous abdomen. The tension here is similar to the feeling after a blow “under the stomach” - breathing becomes less deep, emotions, crying, laughter “freeze”. The protective reaction of the body to the formation of a clamp (which is associated with stagnation of blood, lymph, etc.) is often the formation of a fat pad. Also, psychosomatic stomach ulcers, liver problems (in China, the liver was considered a source of anger), and gallbladder problems often occur. The clamp in the diaphragmatic zone is typical for people who seek to control everything, keep it in themselves. For them, they are typical speech turns like “I can’t allow myself to do this”, “you have to pay for all the pleasures”, etc. Also, such people tend to constantly discuss what is happening, generate mental constructions, see life through the prism of schemes.

Umbilical zone

This is the zone of fear, which corresponds to the so-called "Reich belt", which includes the projection of the kidneys. The Chinese called the kidneys the "graveyard of emotions" and the source of cold. After working in this zone (and long “squeezing” movements are used here), the client can feel the redistribution of cold throughout the body.

pelvic clamp

From the back, this is the region of the sacrum, buttocks, iliac crests, in front - the lower abdomen and internal surfaces hips. Reich associated the pelvic clamp with blocked sexuality. If as a result sexual life there is no deep discharge, which gives a sense of integrity, then there is a deep spasticity, fat, congestion in the pelvic area. In the presence of a pelvic clamp, many techniques for working with fatty deposits are ineffective, since, as already mentioned, they are formed as defensive reaction organism.

• forehead clamp- (helmet of a neurosthenic), with constant, prolonged stress, general overwork.
• jaw clamp- jaw clenching (aggression).
• Neck area– degitality – concentration of sensations, ambivalence > duality.
• chest clamp- Bronchitis, asthma, conflict zone between want and need. The middle of the chest is the zone of resentment.
• diaphragm clamp- blocks emotions (keeps everything in itself, zone of psychosis).
• Zone of fear“Fear affects the kidneys and bladder.
• Pelvic clamp m - Lower abdomen, gluteal muscles. published