Relaxation (relaxation) of tense muscles has become a recognized way of dealing with stress. It has been observed that people who know how to relax retain the energy needed to continue their activities, are less irritable and aggressive. This skill helps not to depend on any bad habits...
Muscle work, relaxation
Muscles begin to work when order from the brain to perform some activity, such as "work" or "dance". We unconsciously tell the muscles to work. This ability is initially incorporated and stored in the brain structures. But sometimes the work of the muscles occurs as a result of stimulation from the outside. If an object is rapidly approaching our eyes, we automatically close them or blink. This is a reflex action. Many of them keep a person healthy. For example, we unconsciously shiver when it's cold. This is necessary in order to retain the heat of one's own body by muscular activity.
If a threatening situation arises, it works defensive reflex, as a result, we either protect ourselves or run away. This is a very primitive reaction common to man and animal. Stress, however, is not caused by any one sudden event. This is a long-term state in which tension builds up gradually, so the defensive reflex is powerless against stress.
Tension and relaxation
Stress can be caused by a variety of factors or a combination of them: emotional upset, family troubles, poor health, problems at work - all of which, combined against the backdrop of an unhealthy environment or an unfamiliar environment, can cause a state of stress.
light stress may be a stimulating factor however, it is difficult to say what is the limit for each individual. This limit can change, and for any person, an unexpected misfortune, such as the illness of a family member, may be too strong a blow. If tension exceeds healthy stimulation and for too long, it can have serious consequences, such as insomnia and even become a factor in provoking heart disease.
This is because adrenaline is released, the heart rate increases, blood pressure rises and the amount of sugar in the blood rises.
Relaxation Methods
All these physiological responses are triggered by emotional stimuli, so it is believed that physical relaxation tense muscles can cause a feeling of rest. As the relaxation effect disappears, the physiological symptoms of stress, such as increased heart rate, normalize. This serves as the basis for the development of reliable relaxation techniques.
We will give you general recommendations.
Relaxation through rest
Try this method on yourself or on someone else. A person comfortably settles down in a darkened room in a warm bed, on soft pillows, covered with a blanket. You can turn on relaxing music. Then, in a calm voice, command him or yourself to relax. People who have never enjoyed relaxation in this way before will find that relaxation is a pleasant, important and necessary part of their life. Everyday life. This technique is not suitable for severe stress.
Relaxation through visualization
As in the previous case, with which this technique can be combined, the person should be comfortable. Then, in a soothing voice, he is asked to visualize calm pictures - perhaps a quiet lake, birds flying against a moonlit sky, or kittens frolicking. Alternating with these instructions, general recommendations are given for eliminating anxiety and enjoying peace. This can be useful both in a certain period and in everyday life.
Relaxation with massage
Massage can be combined with the two previous techniques. light stroking in combination with a general massage lasting about an hour can bring great relief, but this can only be done under the guidance of a massage therapist. Self-massage of the face, especially the forehead, helps relieve tension, insomnia and causes a feeling of relief.
Relaxation by shifting attention
This can include anything - from painting and theater to gardening, knitting or going to the movies. Immersing yourself in such activities brings relief and may even make you look at events more positively and calmly.
A soothing, stress-relieving effect is also exerted by sorting out the rosary. In Greece and the East, rosaries are made of wood, stone, ivory and glass. 
Relaxation with tranquilizers
In some pathological conditions, tranquilizers are very useful for a certain time. However their abuse can lead to addiction. Tranquilizers are always prescribed by a doctor and taken under his careful supervision. The doctor tries to give the minimum dose whenever possible.
Relaxation through breathing
This includes the conscious process of breathing, while the patient, with the help of the diaphragm and lower ribs slows down breathing. With tension, there is a tendency to breathe only in the upper part of the chest or to hold the breath. Proper breathing often helps during exciting situations such as driving, public speaking or an interview.
Relaxation with hypnosis
There are various methods of hypnosis. Typically, the inductor induces a hypnotic state by repeating suggestions in a monotonous voice. After that, the recipient only follows his orders and can even continue to follow the suggested instructions even after leaving hypnosis, for example, remain in a relaxed state.
An experienced doctor is needed to manage the hypnotic state, and work is carried out only with people who are suggestible. Auto-suggestion consists in repeating phrases like “I am relaxed”, during the pronunciation of which calm α-rhythms arise in the brain.
Relaxation through meditation
Meditation is an ancient way of calming, containing many forms. These can be body positions such as yoga asanas; special types breathing; repetition of individual sounds or prayer, as in transcendental meditation.
One can use the form of the so-called "relaxed reaction" described by Herbert Benson in his book, or plunge into prayer, as Christians or Buddhists do. Meditators claim that becoming a daily meditation promotes calmness and less exposure to stress.
Relaxation exercises
Relaxation exercises can result in a sense of well-being, which, despite significant differences, is sometimes confused with true physiological relaxation. In fact, it can be associated with fatigue or simply with a feeling of relief after finishing work.
However, it is useful to experience this feeling, especially if it helps to master other ways of voluntary control of relaxation. This method can be used in everyday life.
Relaxation with water
Everyone knows that water "washes away" all negative energy. Therefore, it is useful to swim, take relaxing baths, and also stand under jets of warm or cool water. Let's add essential oils to the bath, immerse ourselves and try to imbue calmness, throw all bad thoughts out of our heads. And in 15-20 minutes we will feel renewed and calm.
gradual relaxation
This method, sometimes called "tension and relaxation" was developed by Edmund Jacobson in the USA in the early 30s. It consists in the ability to determine the tense or relaxed state of the muscles and in the ability to cause both at will.
It takes some time to master this method. Under the direct guidance of an instructor, gradually, over several months, all major muscle groups are trained. Only for one muscle hands dr Jacobson recommends 12 to 30 hours of training.
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 settlement
After the physical impact on the body, you can begin to psychological relaxation. There are many different ways to bring your psychological state back to normal. First of all, we, as connoisseurs of everything beautiful, react to the visualization of what is happening. 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 in a good way relaxation at home is taking 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.
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 has collected five of the best 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 a preparatory stage, if there is no time or space for this.
- Concentration on the movement through the nostrils of cold and warm air 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.
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* 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.
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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 lower part faces. We imagine that we really want to kiss someone - we stretch our lips into a tube.
You must understand that learning this method will demand from you first of all regularity. The sequence of exercises matters, they should be mastered in the prescribed order.
The interval of acquaintance with each subsequent exercise should be at least 4 days. This means that on the first training day you do only one exercise. After 4 days, add another one and so on. This is done in order to train muscle memory, which, as Jacobson’s relaxation is mastered, will automatically “turn on relaxation” over time when performing at least one exercise. To obtain such a result, you will need about 3 months, while it should be noted that with the regular implementation of the complex, you will receive tangible results in a few weeks.
Important: Remember that the state of relaxation cannot occur in the presence of pain. Therefore, you should be careful not to overdo it when exercising.
Disadvantages of 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.
"People who can relax are not only more flexible in their thinking, but they are also better equipped to cope with stress."
R. Copelan
Relaxation as a phenomenon is often devalued and confused with idleness and "doing nothing". In fact, this is a very effective and powerful method of psychotherapy in its impact.
The idea of the method and the history of its occurrence
Relaxation(from the Latin word "relaxatio" - "relaxation") - a special method that appeared abroad in the 30-40s. of the twentieth century, aimed at relieving muscle and nervous tension with the help of specially selected techniques.Relaxation is a voluntary or involuntary state of rest, relaxation, associated with complete or partial muscle relaxation. It occurs as a result of stress relief, after strong experiences or physical efforts. It can be involuntary (relaxation when going to sleep) and voluntary, caused by taking a calm posture, imagining states that usually correspond to rest, relaxing the muscles involved in different kinds activity.
Methods muscle relaxation historically are the earliest techniques of body-oriented psychotherapy and still remain its main methods. At the heart of the emergence of relaxation techniques are Eastern spiritual and religious practices that have developed their own techniques of psychoregulation. When penetrating into European culture, these esoteric methods were reworked, primarily from the point of view of a pragmatic approach.
The first Western experts who applied the relaxation method in their activities and developed their own muscle relaxation techniques were the American psychologist E. Jacobson and the German neuropathologist I. Schultz.
As a psychologist, E. Jacobson studied the objective manifestations of emotions. One of the ways to assess the emotional state of a person was the registration of muscle tension. The specificity of changes in muscle tone was found in various psycho-emotional disorders, neuroses and psychosomatic diseases.
E. Jacobson called the discovered relationship between muscle tension and neuropsychic tension neuromuscular hypertension, which he considered as a manifestation of the reflex principles of the functioning of the nervous system. He proved that relaxing the muscles helps relieve the state of hyperexcitation of the nervous system, helping it to rest and restore balance.
Therefore, teaching a person the skills of muscle relaxation is useful both for relieving mental tension and for eliminating the symptoms of a number of diseases (such as headache and heart pain, gastritis, hypertension, etc.)
In addition, additional effects of muscle relaxation are improved sleep, elimination of "muscle clamps", emotional "discharge" and increased efficiency.
Relaxation is different
There are a great many techniques, techniques and methods aimed at relieving stress and relaxation.The relaxation stage is one of the main preparatory stages when providing psychological assistance to various categories of clients and it is no coincidence that it is an indispensable component of trainings of various kinds (including business trainings and trainings personal growth). Relaxation is one of the auxiliary methods of sports and autogenic training, speech therapy, acting skills etc. For human education independent use skills of muscle relaxation and mental self-regulation, there are special relaxation trainings.
A modern psychologist must have in his working arsenal a sufficient number of relaxation and meditative exercises. After all, it is known that relaxation is not limited only to the effect of relaxing the muscles of the body. Self-relaxation and self-regulation skills, as well as the ability to restore physical and psychological resources in short time are now in demand in various fields of human activity.
The range of application of relaxation techniques is quite wide: it is the removal of muscle clamps, and the study of emotional trauma, and the treatment of psychosomatic diseases, and much more. In addition, training in various relaxation techniques is available for both adults and children.
Conventionally, there are several main types of relaxation.
By time: long-term - occurring during sleep, hypnosis, with pharmacological effects and relatively short-term - replaced by stress.
By way of execution: muscular and mental (figurative).
Origin: primary (natural, arising spontaneously after physical activity) and secondary (purposefully caused, created in artificial conditions).
Depth: superficial and deep. Superficial relaxation is equated to a short rest. Deep relaxation lasts at least 20 minutes and is performed using special techniques. It is deep relaxation that has a powerful effect on the body and has well-known healing properties.
According to the speed of occurrence: emergency (emergency methods of relaxation in case of urgent need) and prolonged (involving long-term training and systematic use for therapeutic purposes).
As an example of emergency (fast) relaxation, one can cite the metaphor of M.E. Stormy, describing a similar "instantaneous" relaxation.
The bird, exhausted by the long flight, falls down like a stone from the cloudy heights. And in this rapid fall, the reflex mechanisms of muscle relaxation are activated. Thanks to the natural, natural, saving relaxation, in a short moment of falling, the bird has time to rest in order to continue the flight.
Similarly, a person who has mastered the techniques of muscle relaxation can, in a short period of time, create the conditions for the necessary inner peace in order to restore strength and relieve physical and psychological stress.
In terms of impact: general (total) and differentiated (local).
Differentiated (local) relaxation involves the elimination of local muscle clamps by selective intense relaxation of individual muscle groups. The first stage of this exercise - self-observation, is used primarily after suffering stressful situations. The purpose of this observation is to find areas of stagnant muscle tension in the body, felt as pain or heaviness, especially intensified in connection with unpleasant emotions. Then, along with a deep long exhalation, it is necessary to instantly relieve tension ("exhale with relief"). To achieve a greater effect of muscle relaxation, you can combine the described methods of general and differentiated relaxation with the respiratory relaxation technique - work with sensations in the area of tense muscles using "directed" breathing.
When using this method in medical practice (for example, in manual therapy), each cycle of tension-relaxation ends with passive movements performed with the help of a doctor to smoothly stretch the corresponding muscles (“post-isometric relaxation”).
Well-known psychotherapeutic methods often combine several types of relaxation at once, which makes them as effective as possible.
As an example, we can cite the methods of E. Jacobson and I. Schulz mentioned at the beginning.
The method of progressive muscle relaxation by E. Jacobson is based on the principle that after strong muscle tension, their strong relaxation occurs. That is, in order to relax a muscle, you must first strain it strongly. By alternately tensing different muscle groups, you can achieve maximum relaxation of the whole body. This type of muscle relaxation is the most accessible, in a playful way it is used even with young children.
In autogenic training (AT) by I. Schultz, in order to achieve a state of relaxation, not a real preliminary muscle tension is used, but an ideomotor modification of its tone (the method of "mental movements"). It matches more general principle ideodynamics, according to which only one mental representation causes a physiological reaction of the body without the participation of consciousness (according to M. Sandomirsky). The main elements of relaxation here are sensory awareness and directed imagination. This is a careful observation and memorization of bodily sensations of muscle relaxation, on the basis of which the skill of voluntary reproduction of these sensations is developed, and, together with them, the necessary functional state.
This type of relaxation can be called more advanced, since it is its development that gives a person the opportunity to manage the state of his body on his own and effectively cope with tension and stress.
What are the benefits of relaxation
Relaxation is a fairly common phenomenon and is understood by everyone in different ways. Therefore, the effect of it can be different: from passive "relaxation" to meditative music to the cure of a serious illness. It all depends on the knowledge and level of training of the person.Relaxation efficiency as special method studied and proven, its possibilities are endless, but in practice it is mainly used in the following areas:
- As a means of relieving muscle "clamps", accompanied by pain, local fatigue and limitation of movement. The appearance of painful seals in the muscles of the neck and limbs can be associated with both psychological causes, that is, chronic stress, and with initially bodily causes, disorders of the peripheral nervous system (backbone osteochondrosis, muscular-fascial pain). More often, there are causes of both types, which are superimposed on each other (syndrome of "mutual aggravation").
- As a way to restore the energy balance of the body. Good relaxation helps restore the body's energy and give all muscles and joints proper rest. Excellent physical condition is closely related to improved blood and lymph circulation. All organs, from the brain to the limbs, are enriched with oxygen, which stimulates the metabolic, respiratory, digestive and other functions of the body, and, in addition, the body adds strength to overcome stress.
- As a means of recovery peace of mind and emotional response. Speaking about relaxation as a psychotechnique of personal growth, it is necessary first of all to keep in mind its use as a subtle tool for creating transformational, altered states of consciousness in combination with the technique of sensory awareness.
- As a way to heal the body. All of the above functions of relaxation in their totality lead to the fact that the body gets rid of chronic tension and gains access to new resources for survival and self-healing. In addition, the very process of deep muscle and mental relaxation has a beneficial effect on the autonomic nervous system that regulates the activity internal organs.
Psychophysiology of relaxation
As you know, muscle tone is not a passive state, but an active process, physiologically representing a reflex to muscle stretching, due to which, in fact, movement occurs. The muscle tone regulation system is multilevel and is controlled by the central nervous system.During relaxation, the flow of electrical impulses (sensory impulses) from the muscles to the cortex of the cerebral hemispheres decreases, and from the muscles to the activating system of the brain (the reticular formation), which maintains the cerebral cortex in an awake state. Thus, a decrease in muscle tone reduces the flow of information from the muscles to the brain. This partial sensory deprivation reduces the level of wakefulness, which allows our brain to rest and "recharge" for further fruitful work.
Against the background of the described decrease in the level of wakefulness, general protective (according to I.P. Pavlov) inhibition of the cerebral cortex, its "conscious" sections, that is, the frontal lobes, "fall asleep" faster, which reduces their excessive activation. This is especially true of the frontal (anterior) cortex of the dominant, left hemisphere of the brain, which is initially in a more active, and often "overexcited" state, which is often the cause of mental overstrain and neurotic disorders.
Relative sensory deprivation also creates conditions for local activation of the cerebral cortex, redistributing the processes of voluntary attention to its separate areas associated with viscero-sensory sensitivity and controlling the functional state of internal organs. Thus, the focus of attention "inward", which occurs during deep relaxation helps the body to do problem areas and improve health.
Relaxation for men and women
There is a certain group of muscles that has a special stimulating effect on the brain - these are facial and chewing muscles. Therefore, it is impossible to completely relax without relaxing the muscles of the face, tongue and lower jaw. By learning to relax this muscle group, you can learn how to quickly relieve tension even in cases where it is not possible to lie down or sit comfortably in a chair. In autogenic training, the "Relaxation Mask" is used for these purposes.Relaxation mask exercise is done in the following way.
1. To relax the masticatory muscles with the head upright, silently say the sound "s", let your jaw drop.
2. Relax your tongue. This can be done with the silent syllable "te". If you are sitting, the tongue should “fall apart” in a relaxed manner in the space of the lower jaw, gently resting on the back surface of the lower teeth. If you lie down, the tip of the tongue rests slightly on the back surface of the upper teeth (the lower jaw moves slightly down).
3. Stay in this state for several minutes, observe how a wave of relaxation passes through the body with the relaxation of the masticatory muscles, how the muscles of the face relax, the eyelids become heavier, the look becomes blurred (this is due to the relaxation of the muscles that focus the lens).
4. The exercise must be completed with an exit, as in auto-training. If the exercise lasted less than 10 minutes and / or a deep autogenous state did not occur, it is enough to take a few deep breaths and sharp exhalations, then stretch the whole body while inhaling and open your eyes while exhaling.
For women, it will be useful to add massage stroking of the face to the "relaxation mask". Such psychological massage can become an indispensable rejuvenating cosmetic procedure. The participants of our relaxation trainings are very fond of doing this procedure: it not only calms and improves mood, but also slightly tightens the circular muscles of the face, smoothes out small mimic wrinkles. This is due to the fact that when chronic tension is removed from the face and jaw, blood supply and oxygen supply to the facial muscles increase, which leads to an improvement in turgor and general condition muscles and skin.
A similar procedure can be used as a light sleeping pill if done at night, just before bedtime. Massage stroking can be done in combination with a "relaxation mask" or separately. It depends on what effect you want to achieve.
Stroking is done with the fingertips along the massage lines (from the central line of the face to the ears). Lightly touching with your fingers, as if with brushes (as in the elite "Royal massage"), you seem to sweep away daytime fatigue from your face. At the same time, you feel how, after the touch, every cell of your skin relaxes, how your face is smoothed. Special attention focus on the eyes and forehead: acting in this way on this area, you can reduce the tension of the eye muscles, which is very useful for tired eyes. Stroking the chin area, try to relax as much as possible, "let go" of the lower jaw. This procedure is done for a short time, exactly as much as you need to relieve tension. If everything is done correctly, then good mood and fast falling asleep will be a reward for your care of your health.