The ability to relax at will is a very important skill that everyone should have. Live in modern world very tense and stressful, both mentally and physically. This applies to workers in the field high technology and computers sitting in front of the monitor for hours, which leads to many hours of tension in some muscles and joints.
This also applies to other workers, for example, those who spend a lot of time behind the wheel, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word, as people blame stress for many of their problems. It's hard for people to relax. This article contains five better ways for healthy relaxation.
Relaxation Technique 1: Breathe to relax and calm down
Breath control is the basic skill needed to quickly calm down and relax. By consciously controlling your breathing, you are temporarily distracted from stressful thoughts. Some breathing techniques provide a quick sedative effect.
I suggest the following breathing exercise:
- If possible, lie down or sit comfortably.
- Close your eyes and focus your attention on the nostrils as air enters them.
- Take a slow and deep breath in through your nose. Note that the air entering the nose is cold.
- Hold your breath for a few seconds, keeping your attention at the same point.
- Exhale slowly and calmly through your nose. Note that the air leaving the nostrils is already warm.
- Do this for a few minutes until the disturbing thoughts go away and you feel calm.
This exercise uses several techniques to calm you down:
- Closed eyes and a comfortable position already relaxes a little.
- With slow breathing with a delay before exhalation, the heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. In stressful situations, you can perform this exercise without preparatory phase if there is no time or space for it.
- Concentration on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other negative thoughts.
However, to improve breathing and cope with stress and negative experiences can be even easier.
You need to slowly draw air into the lungs, then hold the air, slowly counting to four. In the same way, exhale for four counts - and hold your breath again for four counts without inhaling.
With this breathing practice, you can kill two birds with one stone. First, willy-nilly force yourself to breathe slowly and avoid hyperventilation. Second, take the excited mind away from the problem that caused the violent reaction and switch it to the count from one to four.
Relaxation technique 2:
progressive muscle relaxation
(according to Jackopson)
Progressive Muscle Relaxation is the simplest technique from which many more complex relaxation techniques have evolved. The Progressive Relaxation System is named after the Harvard physiologist Edmund Jacobson. It is based on the fact that after a strong tension, the muscle automatically relaxes.
Before you begin to perform the exercises, you need to take the most comfortable position for you in space. It is desirable that the position be seated, as relaxation of the neck muscles involves movement of the head.
However, to relax according to Jacobson, you can also lie on your back on a hard, flat surface, close your eyes and select an object: for starters, a small muscle group - for example, calves, abdominals, hands. This group must first be strongly strained (although in order to feel them), and then sharply relax - and fully feel this relaxation.
The number of muscles involved in relaxation should be gradually increased. Classic scheme progressive relaxation: sequential movement (tension-relaxation) from the neck muscles to the muscles of the tips of the legs.
When performing the exercise, do not tense the muscles too much, and do not tense the muscles that do not belong to the specific group mentioned at this stage. After relaxation of the tension, the muscles should be more relaxed than before the tension.
Sit in a comfortable chair or lie down. Take a few slow breaths in and out. Then start in the following sequence.
1. Hands. The first exercise is aimed at relaxing the muscles of the arm. This is a simple clenching of the hand into a fist. The exercise must be repeated 5 times. Do not forget that any pain, including that resulting from the exercise, cannot have anything to do with relaxation. After the task is completed, shift your focus to the sensations in your hand. From the first time you may not notice anything special. This is normal, because you have not paid attention to what is happening in your body for so long. Except of course pain.
* After 4 days, you add the following exercise: spread your fingers on your hand to such an extent that you feel tension. Yes, it should be tension, NO pain. In this exercise, when viewed from above, it resembles an asterisk.
 |
 |
* The next exercise: we strain the brush, bringing the palm to the body. So that the hand and wrist form a right angle. Fingers point up.
* The exercise is similar to the previous one, only in this case the fingers look down.
 |
 |
2. Biceps and triceps. Next, we bend the arm at the elbow joint, straining the muscles of the forearm. The biceps are tense (tighten the muscle, but shake the hands to make sure they are not clenched into fists); relaxed (put your hands down on the chair).
* We do the exercises on the contrary: we try to straighten the arm as much as possible in order to feel the tension in the triceps.
3. Shoulders. Shrug your shoulders and keep them as tense as possible and still comfortable for you. Pull your shoulders back (carefully); relax. Push them forward (push); relax.
4. Neck (lateral muscles). We work with the muscles of the neck. Shoulders are even, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.
* Neck (back muscles). We tilt our head forward, pressing the chin to the chest. We keep the muscles in tension. Relax.
* Neck (anterior muscles) Gently tilt our head back. We repeat the exercise 5 times. We concentrate on the sensations that are happening in your muscles.
If you conscientiously approached the development of the technique and practiced it for at least 15 minutes a day, at this stage you will already come close to the qualitative relaxation of your body. This is due to the generalizing function of our brain. A good relaxation of the muscles of the hands for 10 minutes leads to the spread of relaxation throughout the body.
5. Breathing. Breathe in as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.
6. Back. Press your shoulders against the back of the chair and push your body forward so that your back arches; relax. Do this exercise with caution or don't do it at all.
7. Buttocks. Strongly tighten your buttocks and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.
8. Hips. Stretch your legs and lift them 15 cm off the floor or footrest, but do not strain your abdominal muscles; relax. Press the feet (heels) to the floor or footboard; relax.
9. Belly. Pull your stomach in as much as possible; relax completely. Inflate your stomach or tighten your muscles as if you are preparing for a blow; relax.
10. Calves and feet. Raise your toes (without lifting your feet); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.
11. Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.
12. Face. Relaxation of the facial muscles completes the set of exercises.
* Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.
* Tongue (protruding and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom oral cavity). Draw it back into the larynx as far as possible; relax.
* Language (heaven and bottom). Press the tongue against the palate; relax. Press it to the bottom of the mouth; relax.
* Eyes. Open your eyes as wide as possible and feel the tension in the frontal muscles, wrinkle your eyebrows; relax.
* Close your eyes as best you can without disturbing your comfort. This will allow you to reduce a large number of periocular muscles.; relax. Make sure you completely relax the muscles in your eyes, forehead, and nose after each strain.
* The last exercise tones the lower part of the face. We imagine that we really want to kiss someone - we stretch our lips into a tube.
You must understand that mastering this method will require regularity from you first of all. The sequence of exercises matters, they should be mastered in the prescribed order.
The interval of acquaintance with each subsequent exercise should be at least 4 days. This means that on the first training day you do only one exercise. After 4 days, add another one and so on. This is done in order to train muscle memory, which, as Jacobson’s relaxation is mastered, will automatically “turn on relaxation” over time when performing at least one exercise. To obtain such a result, you will need about 3 months, while it should be noted that with the regular implementation of the complex, you will receive tangible results in a few weeks.
Important: Remember that the state of relaxation cannot occur in the presence of pain. Therefore, you should be careful not to overdo it when exercising.
Disadvantages of the Jacobson Progressive Relaxation System: It takes a long time and can only work in a calm environment where it is possible to lie down and practice relaxation along with deep breathing. A person in standard working conditions has few such opportunities, so there are more adapted methods.
Relaxation technique 3: Soothing Visualization
Visualization is a powerful tool of consciousness. Studies have shown that the subconscious mind cannot distinguish between real events and visualized ones. Therefore, visualized images have a significant impact on consciousness.
- Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all means of communication so as not to be distracted.
- Imagine yourself in a quiet and peaceful place of your choice. It could be a deserted beach, a flowery meadow, a forest, a boat, or any other place where you feel relaxed.
- Hold this image and, while experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
- The more realistic the image, the more positive emotions You'll get.
- When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.
Relaxation technique 4: Stimulation of alpha and theta levels using audio programs
The human brain functions in different states of consciousness and attention. different levels are distinguished by the frequency of brain waves, as can be seen in the EEG (electroencephalogram). These levels are named after the letters of the Greek alphabet.
The general agreement regarding wave patterns of brain activity is as follows:
- Beta- 14 Hz and above. A state of readiness, an active state of the brain. Associated with thinking and being awake.
- Alpha- from 8 to 14 Hz. Relaxed state of mind. Associated with immersion in dreams, general relaxation.
- Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
- Delta- below 4 Hz. Deep dream. Unconscious state.
The alpha state is recognized as the healthiest state of the brain, as it is associated with relaxed brain activity. This state is also used as the basis for advanced mind control techniques such as meditation, the José Silva method, and others.
It is possible to stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and make it work at the desired frequency. To reduce stress, binaural beats are overlaid on top of rain sounds, which have a calming effect on their own.
There are many relaxation recordings available online, such as Reiki Healing Music.
Each of us experiences stress every day, but more than once. Ideally, each tension should be followed by relaxation, but, unfortunately, our life is far from perfect. That is why all kinds of relaxation courses and trainings are so popular: people who are tired in a week learn to find harmony with themselves and their bodies and comprehend the basics of what they managed to forget in this crazy world - relaxation.
We are all tired. The same route from home to work and back, relaxing in front of the TV while eating chips - all this does not contribute to relaxation and harmonization of processes in the body. The state of constant stress leads to the fact that we have increased the number of diseases of the body, neurosis, depression and even schizophrenia. At the same time, rest and relaxation can significantly prolong life and improve its quality. What are the methods and techniques?
Physical methods of relaxation
Relaxing the body is the most famous and ancient way to calm down. And this is not accidental, because many centuries ago the common truth about the connection between the soul and the body was known. We get used to existence in the “tense and tangled bundle of nerves” mode - this is how clamps are formed. What should be done to get rid of them?
Yoga is a great way to expel tension from your body. Have you seen the Indian sages? At least in the picture? They give the impression of being very relaxed people, and it's all thanks to yoga and meditation. We will talk about the latter a little further, but for now, read how to achieve harmony with the help of simple yoga exercises - they are also commonly called asanas. After their implementation, you will feel lightness and a healing effect on the entire body.
The most effective posture is the dead posture, or shavasana. To enter it, lie on your back with your arms stretched along your torso and legs together. Relax your whole body so that your toes and heels are apart, and your hands fall with the ribs of your palms down. This is the starting position. Start by feeling your right hand: how it lies on a hard floor and presses on it. Usually this sensation responds with a tingling or throbbing. Then do the same with the left hand.
Next, spread the heaviness to all hands - feel them at the same time. Then relax your left and right legs. It is somewhat more difficult to relax the feet: it is better to do this not individually (on the fingers - as is the case with the hand), but as a whole. First, fill one leg with heaviness and warmth, then the other, then - them together, and then feel both arms and legs.
Next, relax your buttocks, abdomen, back, and chest. You can use images of a hard floor underneath and a hot body pressing down on it from above. As soon as a new relaxed body part is added, check it completely. Then feel the neck, chewing muscles and tongue. The latter, by the way, can even fall helplessly down. Do not forget to relax your face, because it is it that is the focus of all energy. You will certainly need the image of the fullness of the muscles with hot liquid. The forehead is best felt cool.
This is the basic relaxation technique of hatha yoga. We recommend that you perform shavasana in a calm place, characterized by silence and the absence of bright light sources. In general, this pose takes about ten minutes, it is better to practice it every day and more than once. It is important to keep yourself conscious during the exercise, although sleep is not prohibited. Exit shavasana by stretching and slowly moving the limbs.
Yoga is effective if you want to achieve relaxation of the body through regular practice. However, there are situations that can only be called stressful. Relaxation at these moments can be achieved only by throwing out the accumulated aggression and negative energy somewhere from the body. This is facilitated by intense physical activity, such as running or even kickboxing. It will be great if you do something similar under the guidance of an experienced trainer. Or you can just go dancing - then relaxation, coupled with a dose of positive emotions, is guaranteed to you! 
Psychological relaxation techniques
Man does not live by movement alone. In addition to the body, there is also the psyche, which also needs to be able to relax. And this is where problems begin for many, because it is one thing to do physical exercises, and quite another to relieve tension in the soul. How can you help yourself?
Meditation is the first thing a person who wants to relax the soul and body thinks about. There are two main directions: receptive with an emphasis on perception and concentrative with an emphasis on concentration. You can use the one that suits you best. By the way, the myth that meditation should be given a lot of time is very common. This is not so: for a modern working person, always busy with various things, ten to fifteen minutes are enough to feel the relaxation of the body and learn to live “here and now” and not “there and then”.
There are many different forms of meditation. For example, there is a traditional Buddhist technique called “mindfulness meditation”. Initially, a person is invited to focus on some subtle sensation, for example, the flow of air passing through the nostrils on inhalation and exhalation. Gradually, the objects for meditation change - in general, they can be anything, for example, a candle flame, the sound of breathing or a heartbeat. The pinnacle of mastery is the ability to focus on the absence of thoughts: the feeling of one’s own “I” almost completely disappears, resulting in a state of complete rest. You can also concentrate on a mantra - a sound or word that is mentally or aloud repeated by the meditator. Whichever option you choose, it can be beneficial and effective for you - as long as your meditation sessions are regular.
However, it is far from necessary to allocate some separate time and place for meditation. You can practice relaxation in everyday life: this requires careful attention to what you are doing and what is happening to you. The key here is awareness, that is, concentration and complete openness to the perception of what you are contacting here and now. For example, right now you are looking at a laptop screen, you see black letters on a white background, a light bulb is shining above you, the rumble of cars is heard from somewhere in the street, and a quiet growl is heard in your stomach.
This does not mean a ban on thoughts about the future or the past, but they must be connected with the present. If you're thinking about an exam, focus on how that thought makes you feel: fear, anxiety, interest, or something else. It is the impossibility of living “here and now” that causes a feeling of constant anxiety and tension: at work you think about household chores, at home about work, and you have no time to relax. Thus, real life is replaced by something similar to survival and existence.
A more psychologized version of meditation is visualization - focusing on some image, usually pleasant. Take a comfortable position: sit or lie down so that you can comfortably spend at least five minutes in this position. Turn on beautiful relaxing music and start visualizing.
Imagine a golden ball filled with warm and beautiful light. Every time it appears, your tension and anxiety disappear. Harmony and warmth spread throughout the body. This ball rises from the bottom up, starting from the legs and ending with the torso. Then it descends to the fingers along the entire arm, after which it rises to the neck and enters the head. If you feel an increase in anxiety or tension, just send a golden ball there and they will pass.
Your body will be completely relaxed. Stay in this state for a while. When you need to get out of it, just breathe in three times and absorb the energy and fresh life that was inside your body along with the ball. Regular repetition of this exercise can work wonders, because by contacting something pleasant, we gain positive energy and resources, which are so necessary for complete relaxation.
Relaxation and relaxation are not limited to the simple performance of physical and psychological exercises. In order to reduce the degree of tension in your life, you need to make changes in her image. Usually, dissatisfaction and fatigue occur when a person's natural needs are not satisfied for a long time: the body's resources are not restored, and the load is increasing. What to do with it? How to restore natural balance and inner harmony?
- Healthy sleep
“How many times have they told the world…” Unfortunately, many people still ignore the fact that proper sleep is necessary for a strong nervous system. Without it, it is impossible to restore the resources of the body and, accordingly, release from tension and fatigue. Therefore, there can be one piece of advice here - get enough sleep! It should be noted that the daily need for sleep is individual for each person. If your girlfriend needs five hours, and you need nine, there is nothing to worry about - it is better to take into account your own characteristics and stop ignoring them, trying to be like everyone else.
- Massage
Oh-oh-oh, someone incredibly brilliant came up with it! Massage is therapeutic and relaxing, and we are now talking about the latter. There are many variations on this theme, but the result is usually the same: after the session, you feel wings growing behind your back, and a feeling of fatigue and tension is replaced by harmony and pleasure in all members of your body. It is worth introducing this procedure into your schedule at least once a week, and preferably two!
- Walks in the open air
The rhythm of our life is such that we have ceased to pay attention to the beauty of the world around us, as described above. One way to relax is to take time to walk quietly and look at the trees, the sky, the houses, and the people around you. Closeness to nature is generally healing, because it is able to draw out of you all the accumulated negativity. It doesn't matter what the weather is like outside - learn to find time to be alone with yourself and the world.
- shopping
This method is worthy of mention in any more or less self-respecting women's magazine. It just so happens that our nature is prone to gathering, and choosing and buying clothes is a way to relieve all the accumulated stress. By the way, shopping is also an excellent physical activity, which also leads to relaxation. Just do not forget that you need to buy only what you really like and need, otherwise the result of shopping will be feelings of guilt and anxiety.
- cultural enjoyment
Man is a spiritual being, and, unlike animals, he is full of all sorts of complex needs, such as the need for aesthetics or self-development. Have you noticed how good it becomes in the soul after a good concert or a deep theatrical performance? In the frantic pace of life, we forget to take care of our soul, and it responds to us with fatigue and weariness.
- Tasty food
Favorite female dope after buying clothes (and maybe before). Sometimes, in order to relax, it is enough for us to eat a bar of chocolate or a well-done steak. Unfortunately, eating goodies is often associated with their preparation, which, of course, does not contribute to relaxation. Therefore, if you want to relax, you should visit a restaurant - there you can eat from the belly and not burden yourself with household chores.
- Loneliness
It sounds strange, but it is a fact: a person needs to periodically be alone with himself. Constantly chasing success and achievement, we forget who we really are. Information overload often turns out to be excessive for our brain, so if you want to get rid of constant fatigue, it is worth taking time to meet with yourself.
These are so simple, but effective ways we can bring to your attention. It is far from necessary to try to implement each of them, but listening to them and changing at least something is the first step. Over time, you will have more and more strength, and fatigue will no longer be your constant companion. Well, the most important condition for relaxation is love and self-care.
The modern world has a huge impact on a person, both positive and negative. Every day we endure a lot of stress, get nervous, worry, rush, get tired. All these factors are not in the best way affect our body, including the immune system and the nervous system. As a result, poor sleep, as a result of which, an unimportant appearance. As a result, we break down on people close to us. How do you deal with stress and learn to control your emotions?!
Stress tends to accumulate in the human body, especially emotional. If you feel anxiety and discomfort, do not think that everything will go away by itself.
You yourself will be able to bring yourself out of a critical state and find harmony. Our body is a complex mechanism, consisting of links of one big chain.
Therefore, it is necessary to get out of the negative state in a complex way.
Recovery from stress can be divided into 2 components:
- physiological;
- psychological.
Physiological recovery
It is aimed primarily at regulating the physical condition, breathing, pulse, muscle relaxation. To do this, it is important to find your own way. I can only list a few methods. For example, yoga. Classes with a competent trainer help to relax muscles, normalize breathing, and throw out negative emotions.
Fast walking, running, doing any sport. Very good dancing. By dancing, we give our body the freedom to express itself. Almost all muscles are involved, which perfectly relieves physical stress.
Paintball helps one of my friends very well.
The pool is not only physically good for the body, but also psychologically. Biking, playing volleyball, various ways great amount. The release of adrenaline is a natural reaction of the body to stress, its excess must be burned by physical activity.
Psychological setting
After physical impact on the body, you can proceed to psychological relaxation. There are many different ways to bring your psychological state back to normal. First of all, we, as connoisseurs of everything beautiful, react to the visualization of what is happening. Simple at first glance, but operating method put your thoughts in order. Look for a while at something beautiful, bewitching look. For example, at sunset, its various colors.
If possible, go to the waterfall. Water has a relaxing effect. Also a good way to relax at home is to take a warm bath, for example with aromatic oils. Many of them have a relaxing effect.
What we hear is also very important. Turn on slow, pleasant music or chirping birds. Nature brings us closer to harmony. Light the candles. Since ancient times it was believed that fire burns all negative emotions and evil spirits.
The flame has a calming effect. Motor skills are also involved in the relaxation process.
What we feel tactilely plays an important role. Therefore, it is believed that gardeners and animal lovers suffer from depression much less often than those who are not related to them. Therefore, a great reason to have a furry friend at home, or at worst a flower pot.
If possible, go for a massage. This is a great way to relieve stress, both mentally and physically. And most importantly, during the relaxation period, try not to think about the bad, your thoughts should be transparent and positive. And don't forget to please yourself! Let it be going to the cinema, shopping or meeting with friends. All that undoubtedly pleases you.
We are spinning like squirrels in a wheel - so many things accumulate every day that we do not have time to redo them all. No time to take a breather.
But you still need to take a break, carve out 10 minutes for relaxation - and this will help you recover quickly! To continue to do things with tripled energy!
Surely you are thinking like this: I could relax wonderfully if I had more free time! But think about what exactly you do when you really have it. You start cleaning the house, washing, ironing, remembering what old things you didn’t have time to redo ... and then you fall into an armchair in front of the TV and start watching everything, even what you are not interested in? Do you recognize yourself?
But you need to rebuild yourself and your attitude to rest - and then you will be able to do much more! Haven't you been surprised that many people can do so many things in a day that another can't do it in a week? And all because they know how to properly allocate their time and know how to relax properly.
Therefore, it is necessary to allocate 5-10 minutes a day for yourself. To do this, find a place in the house that you do not associate with important matters - and relax there.
Also, you need to learn how to relax. Since a person quickly gets used to repetitive moments, you yourself will even notice how the body begins to relax as soon as you enter your territory of rest, which you have chosen for yourself.
Be sure to ventilate your apartment - fresh air will purify not only the room, but also your thoughts. Besides, everything breathing exercises that you will do will bring much more benefit.
And, what is very important, arrange with your loved ones in advance so that they do not come to you and do not disturb you when you relax.
So. Just have some tea. In the evening, about one to two hours before bedtime, have a relaxing tea. It is not difficult to prepare it: for this you need to fill a thermos with 1 teaspoon of dried flowers and leaves of St. John's wort, lemon balm or mint, lime blossom. Pour boiling water over all this and let it brew for half an hour. Drink tea slowly, in small sips, but no more than 150 ml at a time.
Second. Do a meditation. To do this, sit back, close your eyes and imagine that you are rising above the house, above the city, and then above the Earth. You can fly so high that our planet turns into a small ball ... And think about how small your problems are from this distance. Imagine the whole universe - and feel how tiny you are in comparison.
Third. Take the pressure off. When you're nervous, you probably clench your teeth involuntarily. To relieve this tension, you need to feel for small depressions on the jaw with the tips of your index fingers at the level of the earlobes. Press these points for 5 seconds and slowly release. After that, touch the sky with the tip of your tongue and stay in this position until you feel that the muscles of the jaw have completely relaxed.
Fourth. If you are very tired and after work you feel completely exhausted and overwhelmed, then you urgently need to help yourself recover: after all, in the evening, any woman still has a lot of things to do. You can recover using Express Help. To do this, soak a terry towel in hot water, wring it out, lie down on the bed and cover your head with this towel. You will not believe, but after 10 minutes the fatigue will go away! No wonder this method was often used by our mothers when they had a headache.
Fifth. By the way, if you have a headache. Sit down, close your eyes, and massage your scalp with your fingers for five minutes. Massage the temples in a circular motion, then the back of the head, gradually make the massage easier, barely touching the scalp with your fingers.
Sixth way. As clichéd as it sounds, music is a great way to relax. It is especially good at such moments to listen to classical music or the one that you like best. It is better if she is not very energetic. CDs with nature sounds, sea waves, birdsong, etc. are great. Make your own relaxing collection of music in advance and listen to it when you need to quickly relax.
seventh. Proper breathing helps to relax. To do this, you need to master the method of abdominal breathing. Inhale the air, filling the stomach “for 5 counts”, then slowly exhale “for 10 counts”. When you exhale the air, think that you are getting rid of the bad negative energy that overwhelmed you. This technique will help you stay calm in any situation.
Eighth. Essential oils are the best helpers in relaxation. No wonder they are so often used by Eastern practices. Pour a few drops of vanilla, lavender, bergamot oil into the aroma lamp and light it for 15 minutes. During this time, your “rest area” will be filled with the aroma that you like. Breathe it in and take your mind off the day's problems.
ninth. You need to master acupressure - this is a wonderful assistant in the art of relaxation. Shiatsu massage, or acupuncture points - as it is sometimes called - is a real ambulance for pain, fatigue and stress. If you massage the points correctly for 10 minutes, you can very quickly get rid of discomfort.
- When overtired, you need to massage the superciliary arches.
- If your eyes are tired, for example, from a computer, then you need to carefully hold it several times index finger from the inner corners of the eyes to the outer.
- With stress and migraines, you need to massage the point located between the eyebrows.
And tenth. For relaxation, buy yourself a rubber ball with "thorns" - this is an excellent home massager for hands and feet. It can also be rolled during some kind of work - if, for example, you write or read something. You just need to choose a ball that is suitable in size and rigidity.
Eleventh. For relaxation, it is important to learn how to breathe correctly. If suddenly you received some kind of unpleasant news, then just inhale several times as deeply as your lungs will allow. Hold your breath and exhale the air in jerks - repeat this exercise several times. In general, intense breathing is indicated for stress. So we take the example of Hollywood heroes who begin to breathe a little into a paper bag or do breathing exercises as soon as something happens to them.
What is relaxation? Is it enough for relaxation to take a bath, lie down on the couch, go to a massage session, or does this psychotherapeutic method require special conditions? Who needs relaxation and how to distinguish it from simple rest, what is the difference between relaxation and meditation, and what are the techniques and methods of relaxation and relaxation for adults and children, MedAboutMe tells.
Relaxation, from the Latin term relaxation, means relaxation. Relaxation is distinguished as a state and as a process of achieving this sensation. At the level of physiological symptoms, the state of relaxation is manifested by the activity of the parasympathetic division of the autonomic nervous system, which is responsible for the recovery processes during rest, and by the inhibition of the sympathetic division, which is responsible for the active activity of a person.
Outwardly, the process of transition to relaxation often looks like a rest that is not accompanied by active actions, however, from the point of view of the body, relaxation is a rather intense and complex process that affects both the neuropsychic component and the physiological level.
Distinguish between involuntary and voluntary relaxation. Involuntary is accompanied by falling asleep and sleep, and it is also provoked by physical, mental, emotional stress.
Voluntary relaxation is a controlled process that is used to relax, recuperate, emotional balance, and improve well-being.
Modern psychotherapy as a science recognizes the effectiveness of relaxing practices carried out on an ongoing basis. The connection between mental and physical well-being is the basis of relaxation as a method of psychotherapy. It is reliably known that stress provokes muscle spasms, clamps, and the opposite effect is also likely. Reduction of psycho-emotional stress is achieved through the relaxation of muscle tissues.
For psychotherapeutic purposes, the systematic nature of classes is important for spreading and consolidating the effect of relaxation. The absence of periodicity in relaxation sessions leads to a short-term effect.
Relaxation methods
Relaxation, depending on the goals, area, specifics of the process, is divided into total and local, emergency and prolonged, deep and short-term, as well as caused by medications (muscle relaxants) or achieved naturally. Among last species allocate directions, or methods of relaxation, affecting the body at the psychophysiological level.
In the methods and methods of relaxation, it is impossible to single out techniques that are aimed only at the psyche or bodily sensations. However, we can talk about relaxation methods that initially affect the muscles, causing a decrease in mental stress, or vice versa, are designed to influence the emotions and mind, provoking a decrease in the number of muscle spasms and feelings of fatigue.
At the beginning of the 19th century, the physiologist Edmund Jacobson developed and, in 1926, published the relaxation method, which is the basic one to this day.
Progressive muscle relaxation, the method of Dr. Jacobson, is based on the regular relaxation of muscle tissues after pre-stressing. Thus, according to this technique, it is necessary to strongly strain one or more muscle groups for 5-10 seconds, and then concentrate on the feeling of relaxation for 15-20 seconds.
In the methodology of the American physiologist, there were more than 200 exercises for almost all the muscles of the body; in the modern practice of muscle relaxation, 16 main groups are distinguished as a basic program and up to 40 for those who want to achieve deeper relaxation.
Despite the fact that initially the work is carried out with the muscles at the physical level, Dr. E. Jacobson saw the goal of systemic training as the ability to relax muscle tissues through volitional effort, fixing and presenting a feeling of muscle relaxation.
Differential relaxation, a technique based on the E. Jacobson system, offers to alternately tighten and relax muscles at almost any right time without creating the necessary conditions. This is a simple relaxation method that allows you to achieve an effect.
Meditation and relaxation
Meditation and relaxation are based on the same physiological process effects on the autonomic nervous system. Mental (imaginative) relaxation is a part of the meditation process that allows you to achieve a state of relaxation or concentration through the creation of various mental images.
Meditation and relaxation help a person plunge into a state of increased suggestive potential, accompanied by a decrease in self-control and criticality, and an increase in suggestibility. Autogenic training, repetition of words that help to adjust the emotional state enhance the effect of both meditation and relaxation.
Breathing relaxation is one of the simplest methods, often used unconsciously even by untrained people. Deep breaths in a state of excitement or stress, diaphragmatic (abdominal) breathing helps to calm down. The method of respiratory relaxation is based on this principle.
The execution rules may vary somewhat depending on the direction, however, abdominal breathing techniques are preserved in any technique:
- the breath is taken slowly through the nose. When inhaling, the diaphragm is first completely filled, the lower part of the chest, then the lungs;
- the second stage is holding the breath, from a few seconds to a minute;
- exhalation occurs through the mouth (preferably), slower than inhalation, air is released first from the abdominal region, then from the lungs. For achievement complete renovation air in the lungs at the end of the exhalation, it is necessary to make a muscular effort;
- pause before the next breath.
This relaxation exercise helps cleanse the lungs, oxygenate the blood, produce right type breathing. With regular use, it also has a beneficial effect on patients with diseases of the lungs, bronchi, and respiratory tract.
For short-term relaxation, 2-3 cycles of 10 breaths and exhalations are usually used, with breaks between cycles.
Relaxation time
According to the time duration of the relaxation process, long-term and short-term types are distinguished. Long-term relaxation is achieved by combining relaxation techniques with sleep, hypnosis or medication.
Short-term relaxation can be carried out in the normal state, but its effect also does not last long.
The relaxation time depends on the chosen technique, method, purpose.
There are also deep and superficial relaxation. With a deep view, supplemented with relaxation techniques, the relaxation time is from 20 minutes, the surface view may consist of short-term rest and relaxation.
The time of day chosen for relaxation and the subsequent type of activity also influence both the choice of technique and the duration of the effect. For example, relaxation techniques for relaxing before bed will be very different from relaxing and focusing on a goal before starting a new activity or for relieving psycho-emotional stress during the day.
Relaxation can be directed as only physical relaxation, only psycho-emotional or be complex. Since muscle tension is often provoked by stress and vice versa, the separation of relaxation for the soul and body is rather arbitrary.
Some methods relieve bodily spasms and clamps, bringing relief to the psyche, some are aimed at reducing anxiety, anxiety, working with the emotional sphere, which also indirectly affects the regulation of physiological processes.
In all types, whether the goal is relaxation for the soul or the body, the process of relaxation requires adherence to certain rules in order to achieve or enhance the desired effect.
Upon reaching a certain level of self-regulation, it is possible to achieve a state of voluntary relaxation and relaxation in almost any conditions. However, for the initial stages of training, the following techniques are recommended:
- the choice of location should be determined by the following parameters: privacy, silence or the possibility of using white noise, music for relaxation, comfort, warmth, comfortable furniture or floor space, dim light or darkness;
- the choice of time for relaxation depends on the capabilities, goals and preferences of the person. Relaxation for relaxation is preferable in the evening, before going to bed, the tonic effect is more appropriate in the morning;
- duration: it is optimal to be able to allocate from 15 to 30 minutes for relaxation. The duration of short-term relaxation is 10-20 minutes, after which it is worth giving the body the opportunity to return to its usual rhythm without a sudden transition. But if it is impossible to release such an amount of time, you should not give up relaxation for 5-10 minutes;
- frequency of implementation: relaxation, which is part of everyday routine, can have a healing effect and have a lasting effect;
- clothes must be selected free, not restricting breathing, without squeezing seams and fasteners;
- for effective relaxation, do not conduct a relaxation session immediately after eating.
Tension, relaxation and relaxation
Tension and relaxation are the basis of relaxation at the muscular level. On this principle, such methods, methods and techniques of relaxation are built, such as Jacobson's progressive muscle relaxation, differential relaxation, the synthetic method, post-isometric relaxation, and many others. Relaxation and relaxation of muscle tissue is a process following tension, therefore, for such methods, cycles of alternating tension and relaxation of muscle groups are used.
The choice of relaxation method depends on the capabilities and goals of the person. There are many ways to achieve a state of relaxation. They can include both oriental practices and short breaks, require paraphernalia and accompaniment with music, massage, aromatherapy, or be simple enough and affordable to perform anywhere.
Rest as relaxation
Rest is one of the ways to relax and calm down. This option may be suitable at the initial stage or for those who reject autogenic training, relaxation exercises. This method is ineffective in a state of severe stress, excitement, but it can be beneficial if necessary to relieve tension, fatigue. Rest and relaxation are important components of daily life, and the creation of conditions for voluntary relaxation with a high degree of probability will make it possible not only to reduce Negative influence stresses on the body, but also to regulate their occurrence.
For a short rest and relaxation, you must follow the same rules as for all methods: the ability to take a comfortable body position, silence, comfort. This method is well suited for adults, when relaxing for children, voice, singing, music accompaniment is necessary, you can add light strokes.
Concentration on mental images, focus on bodily sensations, the rhythm of breathing, or other methods of relaxation are effective when a person is able to isolate himself as much as possible, not to react to external stimuli. One way to achieve this is through auditory stimulation, special relaxation music, or relaxation sounds.
Depending on the chosen method and personal preferences, relaxation sounds can be based on natural noises: wind, surf, rain, etc.; rhythmically monotonous noises using musical instruments often contribute to the transition of relaxation into a meditative state.
Classical, original and specially written musical compositions, instrumental, vocal and mixed parts often accompany various exercises, meditation and relaxation.
Finally, the category of sounds for relaxation includes voiced texts that guide a person in the process of relaxation, helping to follow general scheme and concentrate. Some texts, voiced in the process of relaxation, enhance the effect of autogenic influence, self-hypnosis.
Music for relaxation
Music therapy as a direction is based on the influence of various rhythmic patterns on the psycho-emotional state. Relaxation music allows those who tend to be distracted by external sounds to concentrate, and also promotes rhythmic breathing both during static relaxation methods and during exercise.
Relaxation music also makes it easier to create images for a visual method of achieving relaxation. Calm, smooth melodies without a sharp, torn rhythmic pattern are used to relieve tension, both in the neuromuscular and emotional-volitional spheres. Dynamic music for relaxation is used, as a rule, with psycho-emotional overload, for active switching of attention, concentration on a new goal.
Visualization of images is one of the common ways to achieve relaxation. It helps to achieve muscle relaxation, stress relief in Everyday life. With this method, a person, following the general rules for relaxation, imagines various pictures, following personal preferences or instructions. Concentration on the presented image helps to reduce psycho-emotional stress.
Visualization of images as a method is often accompanied by autogenic training or instructions from the class leader or from an audio file.
Nature images for relaxation
Images of nature for relaxation are one of the most common. They can be used both as visual objects for concentration, and as a combination of a visual image that helps to concentrate on the sensations of the body.
In the first case, a person imagines pictures of nature: a sunset over the sea, birds flying over a lake, the smell of flowers, etc. and focuses on adding details to them.
The purpose of the second type of using the image of nature for relaxation is to achieve the feeling of one's body being in a comfortable and pleasant place, to concentrate, for example, on the warmth from the rays of the sun, a light breeze, to achieve a state of relaxation through a combination of visual and kinesthetic stimuli.
"Beautiful relaxation" is based on observation or the creation of art objects that allow you to concentrate. This method is based on the feeling of relaxation and stress relief that comes after visiting museums, drawing, saturation of perception with visual images.
Water for relaxation and soothing
The use of water for calming, liberation from "bad thoughts", anxieties has been used since ancient times. Contact with water for relaxation and soothing is based not only on subjective sensations. It has been scientifically proven that when sensitive receptors located on the forehead and cheeks come into contact, the frequency of heartbeat and breathing decreases. This is one of the manifestations of unconditioned reflexes that help to survive in extreme situations, for example, in the event of a risk of drowning.
The use of this reflex helps breath-hold divers, spearfishers, rescuers, and anyone who wants to relieve physiological manifestations of anxiety. Washing children with water, immersing the face in water has a beneficial effect on the entire body.
It is well known that a bath or a container filled with warm water helps to relax. This method of relaxation and calming is associated with the density of the aquatic environment, which allows you to relieve muscle tension, put pressure on soft tissues, light massage effect, helping to restore blood circulation, improve lymphatic drainage.
Various methods of physiotherapy - pearl baths, hydromassage, invigorating showers, Charcot showers - are based on the properties of water.
Floating - one of the new relaxation methods - is based on sensory deprivation of a person in a closed chamber in the absence of sounds, visual stimuli and a state of almost weightlessness due to the high density of salt water. With a well-equipped floating chamber, this is one of the highly effective ways to achieve maximum relaxation, both muscular and psycho-emotional.
Relaxation at sea, subject to the rules, affects the psychophysiological state of the body. White noise, the sounds of waves and surf, visual images, the influence of water allow you to achieve relaxation and calm without additional effort. The combination of active and passive swimming helps to improve overall body tone.
Complexes, spa hotels and institutions offering relaxation by the sea complement the body's healing program with massage procedures, aroma and music therapy, proper diet, physical activity, and the creation of a general calm atmosphere.
Relaxation and massage
To complement relaxation techniques, massage is used as a means of working with muscle clamps or as a technique for relaxation, focusing on bodily sensations. may be part of post-isometric relaxation, one of the rehabilitation methods. The optimal combination is achieved by a static position, rest, relaxation with visualization of images and a light surface massage.
There are numerous varieties of massage practices aimed at relaxing the body. Techniques and methods of relaxation were largely based initially on Eastern spiritual and religious practices focused on developing the ability to self-regulate. After being adapted and reworked for European culture, some of the esoteric components of Chinese, Japanese, Indian methods have been changed, and the most popular today are bodily practices that do not require religious rituals or a change in the type of thinking.
One of them is "Chinese relaxation" with the help of qigong massage, which is performed by a specialist who reacts to the response of the patient's body. There is a subspecies, qigong massage, when the procedure takes place with the massage therapist blindfolded. The “Chinese relaxation” technique that accompanies this technique is considered more effective: visual deprivation allows the specialist to more accurately feel what is happening with the client. The use of aromatherapy and special traditional Chinese relaxation music during the procedure enhances the effectiveness of the relaxation process.
Relaxation exercises
There are a large number of sets of exercises for relaxation, both mental and physical. To mental exercises include visualization, concentration on sensations, self-hypnosis (autogenic training), etc.
Physical exercises are based on the process of alternating tension and relaxation of muscles of different groups in a different order, depending on the purpose and specifics of the techniques.
The simplest and most accessible relaxation exercise is diaphragmatic breathing, alternating slow full breaths and exhalations with pauses between them.
Isometric load on the muscles is based on such tension of the muscle fibers, in which there are no concentric and exconcentric changes in the length of the muscle. Isometric loading is achieved through exercises in a static position, for example, pushing a deliberately immovable object.
Postisometric relaxation is used when manipulations with a muscle group are planned in case of pain, muscle spasms, local or neurological tone, local postural imbalance, etc. The post-isometric relaxation method is based on a combination of an isometric load on the muscles (5-10 seconds, minimum intensity or more, depending on the recommendation of a specialist and the dynamics of achieving results) and subsequent inert stretching and relaxation of the muscle. This combination must be carried out 4-6 times, until muscle hypotension is reached and pain disappears.
It is important to observe the conditions of the minimum intensity of the load on the muscles, the short-term isometric exposure, the interval between cycles of tension and relaxation. Muscle tension can be achieved both by physical actions, exercises, and by the will of a person.
Postisometric relaxation also involves the use of massage techniques to stretch the spasmodic muscles.
Contraindications to the method of post-isometric relaxation are the phenomena of inflammatory processes on the skin in the area of exposure, in tissues, bad feeling, headaches, significant pain during exercise, as well as transient ischemic attack, pulmonary insufficiency, manifestations of hypertension, vein thrombosis, cardiac arrhythmia, etc.
Relaxation for children
In childhood, the volitional sphere is only being formed, it is difficult for a child to control his emotions, remain calm when excited, and control impulses. This leads some babies into a state of overexcitement with emotional outbursts or physical hyperactivity, others suppress the desire to act spontaneously. Both processes lead to the accumulation of stress, both psycho-emotional and physical.
The natural relaxation of the body, which occurs during, is not always effective and sufficient. Training complexes "relaxation for children", learning how to reduce excessive excitement help to be aware of your emotions, be able to feel the body and learn the processes of self-regulation and redistribution of energy.
The use of relaxation techniques for children is possible from a very early age with appropriate correction. Many parents use techniques unknowingly in infancy and stop when the child is older. So, motion sickness, singing lullabies, stroking and soothing stories, fairy tales can also be attributed to relaxation techniques.
Most willingly perform relaxation exercises designed as a game. In view of the peculiarities of the child's psyche, sets of exercises should be accompanied by a voiced text with a predominance of expressions that affect body sensations and visual images. In relaxation exercises for children without text, it is important to include sound or music.
As with adults, relaxation for children should be aimed not only at the short-term effect of rest, but also at generalization, consolidation of skills and the possibility of their independent use.
Relaxation in kindergarten, despite a fairly new direction, has been used for a long time. Depending on the personality of the teachers, elements of relaxation in kindergarten can be used in physical education, music lessons, during the day when learning to draw, before and after sleep.
The relaxation program in kindergarten does not need approval. As a rule, exercises are introduced into classes with a psychologist, in the future they can be introduced into the daily routine by educators and teachers, and also used by parents at home.
Depending on the age category of the group and the specifics of the children's institution, the training lasts 15-20 minutes, during which children perform 3-5 exercises aimed at feeling the body (alternating tension and relaxation of muscle groups), breathing exercise, directly relaxing and final part.