Relaxation techniques. Progressive muscle relaxation: description of technique

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Nowadays, everyone is in a hurry to get somewhere and often do not have a single free minute to take a break and relax. Stress and overexertion accumulate over the years. Eventually the immune system breaks down. The person becomes unsettled for a week or more. Therefore, it is so important to learn spiritual and physical relaxation.

This article will describe various relaxation techniques, which are difficult to do without in the modern world. You can choose the technique you like and try it on yourself.

What is relaxation

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

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

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

Why is overvoltage dangerous?

Every stressful situation prevents us from relaxing, as a result of which muscle tension gradually forms. They cause very unpleasant sensations that interfere with normal functioning. The circulatory system is disrupted, attention decreases, and the overall tone of the body increases.

The spiritual and physical components of a person are closely intertwined, so relaxation and relaxation techniques help both the body and the mind. But without the principle of generalization there is no hope for success. Exercises must be clearly organized and systematic. After all, this is not a magic wand, with a wave of which everything will instantly improve.

Why is relaxation necessary?

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

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

The importance of proper breathing

The easiest way to achieve a feeling of relaxation and inner peace is to control your breathing. Keep an eye on this throughout the day and ask yourself these questions often:

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

We cannot directly influence the breathing process, since it occurs by itself. But we can change this process. If you sit comfortably in a place devoid of external stimuli, then you can begin to breathe deeply and calmly, being aware of your every inhalation and exhalation. The goal of proper breathing is to supply oxygen evenly to the lungs at intervals of about five seconds.

The essence of muscle relaxation techniques

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

Simple ways to get rid of tension

Fortunately, there are many relaxation and self-regulation techniques. Any one can be included in the list of your daily rituals. This:

1. Deep breath. The technique is quite simple, but if used properly it can have an effect on consciousness. Works great in stressful situations. You should fill your lungs with air, hold your breath for 10-12 seconds, then exhale very slowly. Taking a break will give you the opportunity to realize the seriousness of the situation, evaluate your own advantages, as well as get nourishment for the body and moderate your anxiety. An important aspect of the technique is that you need to drive away negative thoughts from yourself, as they interfere with obtaining the desired result.
2. Embrace. They are the best method of calming, as they give a feeling of support and security. During “hugs,” endorphins are released into the blood, allowing you to overcome stress. An important aspect of the reception is that you should only hug with someone close to you who is pleasant. A person you don't like will only cause a storm of negativity, making the situation worse. The best thing to do is cuddle with babies. Children can not only calm you down, but also lift your spirits.
3. Massage. It is one of the most effective relaxation techniques. A course of such treatment gives a lasting therapeutic effect. Even one massage session can give you pleasant sensations, relax tense muscles, and calm your nerves. To make a person feel like he is on the threshold of heaven, it is enough to massage the collar area, earlobes, fingers or toes. Massaging the cervical region is preferable, since this is where many arteries, veins and nerve endings pass. A massage combined with the Jacobson relaxation technique will increase blood circulation, soothe muscles and at the same time give a feeling of vigor.
4. Aromatherapy. This technique goes perfectly with the previous one. You can, for example, take baths with various herbs. In the morning - mint, in the evening - bergamot. To increase your productivity and get into a positive mood, it is enough to purchase an aroma lamp and place it on your desktop. A few drops of orange oil are perfect for this! In addition, perfume with the scent of this representative of citrus fruits, or simply a vase filled with these bright tropical fruits, will have a positive effect on your mood.
5. Music. Since ancient times, kings have been pleased with it, as it is a truly magical method for relieving tension. Music can distract from problems and give pleasant emotions. Modern scientists have proven that classical works have a beneficial effect on the development of creativity in children, and clear drum rhythms increase attention and concentration. For adults it is no less useful. If you dance to the beat of drums for 15 minutes every morning, then after some time you will feel more cheerful and at ease. The reason for this is the vibration coming from the impact tool.
6. Herbal teas. Caffeine withdrawal (black and green teas, coffee) and switching to the use of medicinal plants leads to ridding the body of toxins and improving concentration. The main thing is that the herbal tea is chosen correctly. Chamomile, lemon balm and mint help you calm down, while ginseng and oregano give you vigor. If you have problems with blood pressure, be sure to consult a doctor before using herbal teas.

Progressive muscle relaxation technique

These are independent exercises combined into a program. Well-established systematic training aimed at obtaining the best results is necessary, otherwise there will be little benefit. It should be noted that deep relaxation techniques help maintain the overall tone of the body, which is necessary for many diseases. In addition, this technique can be used to relax individual organs and systems.

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

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

Exercise No. 1. Forearm:

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

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

Exercise No. 2. Biceps:

• Squeeze your hand. You need to tense your biceps muscle. The forearm should remain calm.
• Place your hand on the armrest of the chair, feeling how it goes limp and filled with warmth. Compare your sensations with relaxing the muscles of the forearm. Feel the difference. Evaluate the result.

Exercise No. 3. Triceps:

• Extend your arm along your body, while tensing the desired muscle. This exercise is best performed while lying on a hard surface. Palms should be facing up.
• Relax your shoulders, feel their softness and warmth.

Exercise No. 4. Shoulders:

• It is necessary to tense the shoulder muscles, lifting them up.
• Let your shoulders drop and feel a pleasant tingling sensation.

Exercise No. 5. Occipital region:

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

Exercise No. 6. Facial area:

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

Exercise No. 7. Back:

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

Exercise No. 8. Abdominal muscles:

• Draw in your stomach as you exhale, tensing it until you feel firm.
• Inhale deeply, relaxing the abdominal muscles.

Exercise No. 9 Buttocks and thighs:

• Bring your sciatic muscles together, tightening your thigh muscles.
• Relax your buttocks completely.

Exercise No. 10 Calves:

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

Exercise No. 11 Ankle:

• Tighten your tibialis muscles by pointing your toes up.
• Bring your legs back to the starting position.

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

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

Effective ways to relax

In modern psychology there are many productive methods of relaxation and self-regulation that are easy to use and do not require physical effort. Let's look at the most effective of them.

Breathing exercises

Such techniques are the foundation of yoga and Pilates. In addition, relaxation breathing techniques are widely used among professional athletes, as they help them relax very well.

To achieve a positive result, classes should be conducted in darkness and silence or to the accompaniment of a rhythmic melody. It is best to use wildlife sounds, such as whale calls. An important aspect in choosing a musical composition is the absence of text, since words are very distracting and prevent you from getting into the right frame of mind.

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

Creating an image

This method is much more complicated, as it requires systematic training and is one of the deep relaxation techniques. Visualization is not an easy task, so almost no one succeeds the first time.

Turn on a pleasant melody, take a comfortable position and start performing the technique. Imagine the conditions and environment that are most desirable for you. Your working image could be the top of a mountain, sea ​​coast. It all depends on your individual preferences. The main condition for this technique is complete immersion in the visual image, that is, you need to represent everything in it down to the smallest detail.

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

You can try different options over several sessions. Regular use of this visualization will build muscle memory in your body. After this, in any difficult situation, it will be enough to find a couple of minutes to recreate an image that will help you relax and make the right decision.

Another sure way to get rid of health problems

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

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

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

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

If, after using gentle manual techniques of post-isometric relaxation, relaxation cannot be achieved, then the time should be extended to 30 seconds. If you strictly follow the rules, then the desired effect can be achieved after the third approach.

At the initial stage of the lesson, an instructor should supervise you to help you come out of relaxation correctly. In addition, the mentor will help you master the basic techniques of this technique and teach you how to feel your own body in space.

Postisometric relaxation is useful for:

• Warming up the muscles.
• Eliminate pain.
• Decreased muscle tone.
• Treatment of pathologies associated with the spine.

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

I believe that the ability to relax at will is a very important skill that everyone should have. Life in the modern Western world is very stressful and stressful, both mentally and physically. This includes workers in the technology and computer industries who sit for hours in front of a computer screen, resulting in hours of strain on certain muscles and joints. This also applies to other workers, for example those who spend a lot of time driving, 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. People find it difficult to relax. In this article, I'd like to compile what I believe are the five best ways to achieve healthy (and legal) relaxation.

Relaxation technique 1: Breathe to relax and calm down.

Breathing control is a fundamental skill needed to quickly calm down and relax. By consciously controlling your breathing, you can temporarily distract yourself from stressful thoughts. Some breathing techniques provide a quick calming effect. I suggest the following breathing exercise:

• If possible, lie down or sit comfortably.
• Close your eyes and focus your attention on your nostrils as air enters them.
• Take a slow, deep breath through your nose. Please 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. Notice that the air leaving the nostrils is already warm.
• Practice for a few minutes until your disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

• Closed eyes and a comfortable position are already a little relaxing.
• When you breathe slowly and hold before exhaling, your 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 place for this.
• Concentrating on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other, negative thoughts. Also see technique No. 8, “Replacing Thoughts for Calm and Relaxation”.

Relaxation technique 2: Progressive muscle relaxation.

Progressive muscle relaxation is a well-known relaxation technique. It was developed by the American physician Edmund Jacobson around 1939. The technique is based on the fact that if muscle tension accompanies anxiety, then relaxing the muscles will reduce it. When performing the exercise, do not strain your muscles too much, and do not strain muscles that do not belong to the specific group mentioned in this step. After tension relaxation, the muscles should be more relaxed than before the tension. Sit comfortably in a chair or lie down. Take a few slow breaths in and out. Then start at next sequence :

1. Hands. Fists are clenched; relaxed. Fingers spread; relaxed.
2. Biceps and triceps. Biceps are tense (tighten the muscle, but shake your hands to make sure they are not clenched into fists); relaxed (put your hands on the chair). Triceps are tight (try to bend your arms the other way); relaxed (lower them).
3. Shoulders. Pull your shoulders back (gently); relax. Push them forward (push); relax.
4. Neck (side muscles). Shoulders are straight, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.
5. Neck (front muscles). Tuck your chin to your chest; Relax. (Tilting your head back is not recommended - you could break your neck).
6. Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.
7. Tongue (protruded and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom of the mouth). Pull it back into your larynx as deeply as possible; relax.
8. Tongue (palate and floor). Press your tongue to the roof of your mouth; relax. Press it to the bottom of the mouth; relax.
9. Eyes. Open them as wide as possible (wrinkle your eyebrows); relax. Close your eyes tightly; relax. Make sure you completely relax the muscles in your eyes, forehead and nose after each strain.
10. Breath. Inhale 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.
11. Back. Press your shoulders against the back of the chair and push your body forward so that your back is arched; relax. Do this exercise with caution or not at all.
12. Buttocks. Squeeze your buttocks tightly and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.
13. Hips. Stretch your legs and lift them 15 cm from the floor or step, but do not tense your abdominal muscles; relax. Press your feet (heels) into the floor or footrest; relax.
14. Stomach. Pull your stomach in as much as possible; relax completely. Puff out your stomach or tense your muscles as if you are preparing for a blow; relax.
15. Calves and feet. Lift your toes (without lifting your legs); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.
16. Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

Relaxation Technique 3: Calming Visualization.

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

• Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all communications to avoid distractions.
• Imagine yourself in a quiet and peaceful place of your choice. This could be a deserted beach, a forest, a boat, or any other place where you feel relaxed.
• Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
• The more realistic the image, the more positive emotions you will receive.
• 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 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 brain wave patterns is as follows:

• Beta- 14 Hz and higher. A state of readiness, an active state of the brain. Associated with thinking and wakefulness.
• Alpha- from 8 to 14 Hz. Relaxed state of the brain. Associated with immersion in dreams and 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 brain state 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 Jose Silva method, and others.

It is possible to stimulate alpha wave activity in the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and force it to work at the desired frequency. Insigh CD is one of the Immrama Institute recordings that gives good relaxation results. To reduce stress, binaural beats are layered over the sounds of falling rain, which in themselves have a calming effect.

There are many other recordings available that use similar technology, but some are said to be better and others worse.

Relaxation technique 5: We enter the alpha state of consciousness on our own.

You can learn to enter the alpha state of consciousness on your own, without using special audio recordings. Of course, there will be a learning curve, but you will be able to control your brain better. José Silva has dedicated his life to developing technology to better harness human potential. His work is based on the ability to enter and remain in the alpha state of consciousness. There are several ways to stimulate the alpha state. Here's the way that works best for me:

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

Footnotes:

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

So, in the previous article we talked about what gives the right relaxation, and why is it even needed?

In this article we will continue the conversation and look at ways and effective relaxation techniques.

Relaxation methods and techniques

There are many ways you can relax. If you don't consider technology and use the simplest and most accessible methods, we can highlight:

• peace and sleep
• alternating tension and relaxation
• physical activity and sports
• alcohol and cigarettes

Let's look at them in more detail.

1. Rest and sleep.

There is nothing better and more effective than sound, healthy sleep. During the REM sleep phase, our muscles relax as much as possible, which cannot be achieved without special techniques while awake. At the same time, our thought processes are also slowed down, therefore, the brain takes a break from powerful information loads.

In this way, a person naturally restores all physical and mental resources. Therefore, overnight, a rested person begins to think better and pushes past problems into the background, worrying much less.

Note

To achieve acceptable relaxation and peace, it is not necessary to go to bed. Despite the effectiveness of sleep, it is not possible to sleep everywhere. However, you can sit down and relax almost anywhere. Therefore, if the tension is high, sit in peace and quiet, trying not to think about anything, and directing your focus to your body, gradually relaxing it.

2. Alternating relaxation and tension.

This alternation is even more relaxing than usual. relaxation, due to the structure of our muscles.

The main task is to relax, but it is not necessary relaxation must be accompanied by calm. Dancing, swimming, laughter are options for so-called motor relaxation.

Useful feature

If the internal tension is severe enough, the art of kiai can help you. This strange eastern word in this context means nothing more than... to scream. Scream, scream, destroying the energy of negative emotions. Just not on people, but in the chosen space :)

3. Physical activity and sports.

from physiology to sociology and theory of motivation.

Who remembers Maslow's pyramid?

Primary Needs These are the physical needs of a person. Let's say, if your boss yelled at you, but you have nothing to eat, will you take the insult? Of course not! Because resentment does not interest us when physical, primary needs are not satisfied.

Using a clear example: agree, when you get very sick, you don’t care about problems. Everything goes by the wayside, just to get well soon!

It's the same with relaxation. When you work hard as hell in training, on the tatami or in the gym, you become relaxed and calm, free from mental stress and muscle tension.

Personal psychotechnics

I knew one person who constantly said something like this:

Do you doubt it? Hit the makiwara!

Have you stopped believing in yourself? Hit the makiwara!

Can't relax and find harmony?... Hit the makiwara!

Psychotraining is simple and effective. Of course, this technique is more suitable for developing the inner core and will, but believe me, it is also not bad for relaxing.

That is why, in my opinion, one of the most effective ways to relieve tension is to properly beat a pear to the brutal screams of your own “kiai”.

4. Alcohol and cigarettes, drugs.

It’s better not to talk about this at all, but this method cannot be ignored.

• Alcohol relaxes the body, but at the same time gives an outlet for mental subpersonalities from your subcortex, destroys internal organs and STRONGLY destroys the brain and neural connections, leading to personality degradation. By the way, the moment of “intoxication” is nothing more than your body’s reaction to the death of neurons, due to the sharp impact of toxins on the brain.

As a way to relax and unwind - I don't recommend it! In any quantity!

• Cigarettes are relaxing due to deep, rhythmic breathing. Due to the substitution of concepts, first your focus of attention, and then your subconscious, is tied to the object of relaxation - cigarettes. It should be understood that cigarettes themselves (like ventilation of the lungs with fumes) do not relax. Relaxes with a calm, deep breathing rhythm. By the way, over time, smokers have the opposite effect, when a cigarette becomes a psychotechnic – a habit of the brain: you can relax only by “activating” a special technique, i.e. smoking a cigarette. Just breathing gives a weak effect. I don’t explain why.

I don’t recommend it as a way to relax and unwind!

• Narcotic and psychotropic drugs– relax due to the direct impact on the psyche. I think there is no need to explain what this impact leads to.

Note

Regarding the tablets.

The world economic system, our world as we know it, rests on three pillars - pharmacology, chemical and food industry. Moreover, the wealth of the latter depended and still depends on the penultimate one. Look at the composition of food products for the presence of preservatives, dyes, carcinogens and other tripe. Their diversity is impressive. And any of them does not pass without leaving a trace on your body. We are high-precision mechanisms, not “steel machines,” and this means that damage to any “module” disables the entire mechanism as a whole.

Most of what we eat is terribly unhealthful, and often downright harmful. But in case of any failures, the problems are solved with the appropriate tablet. This is business.

It is beneficial for the world and the smart people who created it that we remain stupid. It is beneficial to impose the “choice of the majority.” Having realized this, dictate your own rules of the game.

I do not recommend using drugs, psychotropics, or relaxation pills. They relieve symptoms and have a temporary effect, BUT at the same time they destroy your brain, nervous system, and the body as a whole.

Relaxation techniques

So, there are currently a large number negative factors, affecting the body, leading to stress, weakening it, affecting internal organs, affecting nervous system, pouring out on diseases.

In order to protect yourself from the negative influence of the information age, combine active activity with relaxation. For example, using the above methods or those suggested below relaxation techniques.

Relaxation technique No. 1. Aquarium.

The simplest and most well-known technique is to “stick” to aquarium fish. It helps a lot of people right away. I'm not describing it.

Relaxation technique No. 2. "Here and now".

Meditation technique, Zen style.

Sit comfortably.

Breathe deeply and calmly.

Focus your attention on the place where you are now: only on the space in which your body occupies and only on the object standing nearby.

Stay focused on the “space” and “subject” until your mind is free of tension and thoughts.

Relaxation technique No. 3. Music (Psychoacoustics).

Music itself can accelerate or slow down our mental activity, which is a sin not to take advantage of.

Calm rhythms are suitable for relaxation (slowing down activity): meditation music or the harmonious forces of classics and sonatas, various types of “chill-out” and simply liquid step. I recommend using music along with the correct breathing rhythm for more effective relaxation.

Note

Correct rhythm:

...inhale-exhale-hold your breath-inhale-exhale-hold your breath...

Those. Hold your breath briefly before inhaling.

But after you inhale, exhale immediately.

Note: breathe with your belly

Relaxation technique No. 4. Going to the sauna, bathhouse, visiting hot springs

Under the influence of steam and high temperatures – The blood vessels dilate, which means the blood supply to the muscles improves. This in turn relaxes them.

At the same time, some stagnant processes in the blood supply system are eliminated, and from the center the blood spreads to the periphery, which is also beneficial for the body - the blood flows away from the brain and our nervous activity begins to slow down - a state of relaxation ensues.

• you cannot visit the sauna after eating;
• You should not visit the sauna if you have a cold;
• You cannot enter the sauna wet;
• do not stay in the sauna for a long time, this can lead to collapse;
• in the sauna, air humidity should not be more than 10%;
• Do not suddenly plunge into a pool of cold water;
• You can’t go to the sauna very often;
• drink more regular water.

Relaxation technique No. 5. Jacobson's progressive muscle relaxation.

A psychotherapeutic method of relaxation, a way to get rid of stress. Or in other words, a psychotherapeutic technique for finding harmony and peace :). This method protects the psyche and body from the negative effects of stressful everyday life.

Its essence is as follows.

All muscles are divided into 16 groups. The patient, by concentrating on a specific group, begins to tense the muscles for 5-8 seconds. Afterwards, it relaxes the muscles of the group. In this case, the patient focuses on the sensations in order to remember the “feeling of relaxation.”

Result: during training, over the course of six months, a stable “feeling of relaxation” of the body is developed, which a person remembers through reflexive thinking. Subsequently, relaxation occurs when focusing attention on any muscle group without preliminary tension, thus relieving mental stress.

This psychotechnics is very effective and efficient.

Technique No. 6. Tai Chi - Quan.

Our movements are controlled by our consciousness.

In the West, this art is called “shadow boxing.” And this force is controlled by a calm, quiet flow of energy.

I'm not describing it. An educational film to help you.

Relaxation technique No. 7. Autotraining.

Use straight lines relaxation techniques:

• Aquarium

• Meditation

• Music

• Relaxation

• Taijiquan

And finally, additional light equipment"focus of attention"

User psychotechnics

For an ordinary adult, busy person, you can safely train relaxation for 5 minutes 5 times a day.

It's quite simple.

During this time, you should focus on your body, releasing all tension from your face and shoulders, calming your breathing, relaxing the muscles of your forehead, eyes, releasing your stomach and diaphragm.

In 2 months, you develop fairly stable relaxation abilities in a wide variety of normal and emergency situations :)

To solve fairly complex problems and difficult decisions, it is necessary to master Ericksonian trance induction. We will look at one of them in the next article:

Learn to control your body, and you will learn to control your thoughts!

Best regards, Vadim Berlin

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