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Therapeutic physical culture for neuroses. Neuroses - therapeutic exercises for diseases of the nervous system Breathing exercises for neurosis and depression

The article is useful not only for people suffering from neuroses, but also for their relatives and friends: there are tips on how to behave with a “neurasthenic” and what to do in case of psychomotor agitation. This article contains information not only about, therapeutic exercises for neuroses and breathing exercises. We are talking about how to stay healthy in the conditions created by our civilization and technological progress - that is, about a healthy lifestyle in conditions of survival. To qualitatively understand this issue, the book by Galina Sergeevna Shatalova “Choice of a Path” is presented, which can be downloaded. I have included in the article several videos on the topic “Neuroses” that will help you get the most useful and necessary information, which will undoubtedly strengthen your desire for health. Understand thoroughly the causes of neurosis, the essence of neurosis, and methods of treatment and prevention. This is relevant not only because neurosis negatively affects the quality of life of a person and his family and environment, but also because constant stress and bad mood exhaust the body and lead to decreased immunity and even serious illnesses.

At the end of the article there is music for meditation and relaxation.

Therapeutic exercise for neuroses.

Therapeutic exercise for neuroses in complex treatment, the goal is to restore the central nervous system, harmonize the processes of inhibition and excitation in the central nervous system, and increase the adaptive capabilities of the body. Individual personality characteristics, concomitant diseases and the age of the patient are taken into account.

In hospitals and clinics therapeutic exercises for neuroses carried out in a group method with musical accompaniment. Includes general strengthening exercises, including dumbbells, breathing exercises and relaxation exercises; Exercises for stretching, balance, and coordination of movements are useful. General strengthening exercises alternate with relaxation exercises. Walking, health path, slow running, board games (chess, checkers, backgammon), playing small towns, sports games (volleyball, basketball), skiing, cycling, swimming, rowing, exercise equipment, occupational therapy are shown.

Fishing, picking mushrooms and berries, clay modeling, handicrafts, and dancing are useful.

Restrictions in physical therapy for neuroses No. The main thing is to observe gradual loads and regularity of exercises, preferably according to the daily routine. The greatest benefits will come from exercising in nature with a good mood and a desire to be healthy.

This is a video of the club, created on the initiative of Galina Sergeevna Shatalova in Yekaterinburg, about the morning warm-up of the next group of the health school. Pay attention to how friendly and positive the atmosphere is among people who want to be healthy and lead a healthy lifestyle.

Early morning, the very first warm-up of the new group. People are embarrassed at first, but then they liberate, and a single field of kindness, openness and joy appears. Constrained and uncertain movements gradually become confident, rhythmic, and harmonious. The body is relaxed, the tension is gone, smiles are shining on the faces.

This is the best environment for treating neuroses.

I offer you another video, which presents a brief demonstration of sample exercises of therapeutic gymnastics for neuroses.

Ideal for treating neuroses

Pay attention to alternating exercises for the spine and relaxation. Emphasis on inhalation and exhalation.

Read articles for more information on the topic “Neuroses”:

Heart reserve. Dosing of physical activity.

Let us briefly repeat the necessary formulas.

1). Calculate resting heart rate for 1 minute after a short rest.

2). Maximum heart rate during physical activity = 180 – age.

3). Heart reserve (100%) = Maximum heart rate during physical activity - resting heart rate in 1 minute.

The cardiac reserve is determined in order to dose the load towards a decrease. It must be remembered that with neuroses, the body’s adaptive capabilities are reduced. In case of neuroses, we will use not 100, but 80% of the heart reserve, so that the condition does not worsen due to fatigue.

Let me give you an example. Age 46 years.

Resting pulse 66 beats per minute.

180 – 46 = 134 beats. per minute is the maximum allowable heart rate.

134 – 66 = 68 beats. per minute – 100% heart reserve.

68: 100 * 80 = 55 beats. per minute - this is 80% of the heart reserve.

4). Resting heart rate + 80% heart reserve = dosed load for a given person.

66 + 55 = 121 beats. per minute

This calculation is especially important during the most intense loads: health path, running, swimming and exercise equipment. Periodically checking your heart rate during physical activity will help you overcome your fear of overload.

During training, you need to breathe only through your nose. If you want to breathe through your mouth, it means the body is overloaded, the cells do not have enough oxygen (this can happen due to a lack of carbon dioxide in the blood, red blood cells cannot give oxygen to the cells, since with a lack of carbon dioxide, too strong bonds arise between red blood cells and oxygen molecules).

Respiratory exercises for neuroses.

Read the article , which features a simple energy breathing exercise with a calming healing effect.

The body should be relaxed, the mind concentrated on internal sensations with the expectation of a specific goal - harmonizing the body, relieving tension, managing one’s emotions. You need to tune in and experience a feeling of bliss and pleasure.

"The sitting position on a chair can be extremely productive for both passive and active forms of breathing exercises. It is especially important not to forget about the position of your body. There are no trifles here. There should be a right angle between the thigh and lower leg. The back is straight, relaxed, hands rest on your hips with your thumbs facing in. Keep your head straight and calm. This pose can be used for many breathing exercises.”

Full rhythmic breathing can cause side effects, especially in people who are overly irritable and suffer from high blood pressure. They are recommended to breathe while sitting with hand movements. This is a calming exercise. Therefore, at the slightest sign of irritability, stop all other exercises and switch to this (seated exercise with arm movements).

Breathing is accompanied by sluggish, relaxed movements of the hands. When you inhale, they slowly, in the rhythm of breathing, rise to approximately shoulder level. When exhaling, they also slowly lower to the starting position. Moreover, when inhaling, the hands move slightly differently than when exhaling, which is clearly visible from the figures. When exhaling, they seem to be half-open, and when inhaling, they are limply lowered.”

The starting position for a calming breathing exercise is sitting with the movement of the arms.

Inhale, arms rise smoothly, hands relaxed.

Exhale slowly, hands smoothly lower down; the hands are half-open, the fingers are slightly spread.

“People who are easily excitable can unconsciously perceive even a simple breath-hold when inhaling and, especially, when exhaling, as a spontaneous convulsive phenomenon. This will cause an unwanted rush of blood, overexcitation of the central nervous system; it can also cause not only insomnia, but also more undesirable consequences. People suffering from neurasthenia and hypertension should definitely remember this. They should refrain from holding their breath after exhaling. At first, until their health returns to normal, they should only inhale, hold after inhalation, and exhale.”

In G. S. Shatalova’s book “Choosing the Path,” the entire third chapter is devoted to breathing exercises.

Healthy lifestyle.

I wholeheartedly welcome Galina Sergeevna Shatalova’s system of natural healing, which is described in her kind and smart books. One of them is “Choosing a path”. After reading this book, you will understand by what laws the human body lives, in what conditions you need to exist in order to remain healthy, happy and live long, and you will receive detailed information on how to put into practice all the recommendations for changing your lifestyle. I greet her kindly - a strict conversation with patients, since Galina Sergeevna is a military surgeon, a neurosurgeon with extensive experience in medical practice, who has tested in practice and scientifically proven what a person needs for the health of body and spirit. She cured many terminally ill people from the most serious diseases.

The natural healing system is based on three important components:

1). Spiritual health- (spiritual health in the healing system is of the greatest importance. It implies the absence of selfishness, tolerance, the desire for unity with nature in the broadest sense of the word, understanding of the laws of the unity of all living things and the principles of living ethics, universal love. They are formulated in the commandments of the New and Old Testaments. A spiritually healthy person is one who lives not for himself at the expense of others, but as an equal with care for others. Living according to the laws of goodness is the only way for humanity to survive.)

2). Mental health(this is a harmonious combination of the conscious and subconscious, ensuring both the stability of the body in conditions of survival and adaptability to changing environmental conditions.)

3). Physical health(Breathing, nutrition, movement, hardening (thermoregulation) play a role in maintaining physical health.)

The main condition for the system of natural healing of the body is the simultaneous use of all health factors, and not just one thing, that is, an attack on all “fronts.” If you want to be healthy and achieve longevity, then you need to lead an appropriate lifestyle. Galina Sergeevna Shatalova’s book “Choosing a Path” will help you understand and look differently at very important components of human health. Read the book on the website “SVITK.RU Library”.

Neuroses.

Neuroses are functional disorders of mental activity that arise under the influence of psychotraumatic factors and manifest themselves in violation of higher forms of behavior, a decrease in mental and physical performance, limiting the adaptive capabilities of the body to various influences, contributing to the occurrence of somatic diseases.

Neuroses have a variety of manifestations, which are largely determined by personality characteristics. Painful disorders in neuroses never reach a psychotic level and do not lead to pronounced maladaptation; patients retain a critical attitude towards existing disorders.

The main forms of neuroses are neurasthenia, hysteria and obsessive-compulsive neurosis. Often there is a combination of these neuroses and pronounced vegetative-vascular functional disorders, which explains the person’s poor health and the variety of complaints. In such patients, other diseases are more severe.

The main cause of neuroses is unfavorable psychogenic factors (stimulants) that cause overstrain and disruption of higher nervous activity.

A decrease in resistance to stress and the occurrence of neuroses is facilitated by:

1). physical inactivity,

2). bad habits,

3). distance from nature, apartment-city lifestyle.

4). disturbances of biorhythms resulting from changes in work activity, severance of family ties, disruption of rest and nutrition;

5). heavy load of responsibilities combined with lack of time.

6). information overload and, conversely, information deficiency; long-term search for solutions to problems, including conflict situations; reassessment of existing ideas about life.

7). negative feelings and emotions: disappointment and hopelessness, resentment, envy and others. Unjustified restraint of emotions and one's needs is essential.

8). age-related hormonal changes in the body.

It should be noted that under the influence of the same unfavorable psychogenic factors, neuroses do not occur in all people, but only in certain individuals. This means that in the occurrence of neurosis, the properties of the organism itself are essential: the type of higher nervous activity (cholerics and melancholics are more susceptible) and congenital psychopathy.

Neuroses occur more often in people who have

rapid exhaustion of nervous processes (asthenic type);

prone to violent, unrestrained reactions and highly suggestible (hysteroid type);

lack of self-confidence, fixation of attention on certain thoughts and actions (anxious-suspicious type).

Forms of neuroses.

There are several forms of neuroses, which depend on the nature of the psychogenic stimulus and on personality traits: neurasthenia, hysteria and obsessive-compulsive neurosis.

Neurasthenia (asthenic neurosis - nervous exhaustion, overwork). A disease characterized by increased irritability along with rapid mental fatigue. Patients react to ordinary stimuli (loud sounds, creaking doors, the appearance of another person) with inappropriate reactions: raising their voices, screaming; they experience palpitations, hypertension, and headache. Along with incontinence, mental and physical exhaustion quickly sets in, attention and memory are weakened; sleep is disturbed (insomnia at night and drowsiness during the day), appetite, functional intestinal disorders (constipation or diarrhea), sexual activity decreases. Stable features of asthenization appear: apathy, indifference, weakness (“give up,” don’t want to do anything).

Hysteria - a form of neurosis in which patients seek to attract the attention of others.

Symptoms of various diseases may appear, of which the patient with hysteria is well aware. All these symptoms disappear instantly if it can be proven that he is completely healthy. This is explained by high suggestibility and suspiciousness.

Mental disorders can manifest as memory loss (amnesia), confusion, delusions, and rarely hallucinations. There may be disturbances in sensitivity and movement in a wide variety of forms. For example, catatonia - immobilization in an elaborate pose, paralysis and paresis.

There are also numerous manifestations of autonomic functions: shortness of breath (according to the patient, it is difficult for him to breathe), swallowing disorders, nausea and vomiting, changes in blood pressure and pulse, and many others.

Thus, hysteria is a form of neurosis, which is characterized by a variety of mental changes, sensitivity disorders, movements and autonomic functions with a satisfactory general condition of the patient. In hysteria, control of the functions of subcortical formations by the cerebral cortex is weakened.

Hysterical attack. There is hysterical excitement, which is caused by psychotrauma (as a rule, this is a discrepancy between expectations and reality, some kind of dissatisfaction). An attack of hysterical excitement looks demonstrative, theatrical, in order to attract the attention of the public; accompanied by hysterical laughter, sobs; Often there may be hysterical convulsive seizures and hysterical fainting (hysterical syncope). A patient with hysteria, when fainting, falls so as not to hurt himself or be injured. That is, he prudently calculates how to fall and not hit himself. Nausea and vomiting are possible, and after an attack - sudden weakness.

Providing assistance during a hysterical attack. No need to fuss. It is enough to stand nearby, doing nothing. You can put a pillow under your head. When the attack is over, give 40 - 60 drops of valerian or motherwort tincture in hot water. If the person’s condition, in your opinion, is alarming, then call an ambulance; especially if the attack happened in a public place (and hysterical attacks most often occur in public places in the presence of a large number of people).

Remember that your excessive attention to the patient during a hysterical attack, active participation in providing assistance and fussing around him can increase the manifestations of hysteria and even contribute to the frequency of attacks and the deepening of this neurosis, since this is precisely the way the patient achieves his goal - attracting attention.

Obsessive-compulsive disorder (obsessive-compulsive neurosis) is a form of neurosis characterized by the appearance of constant, irresistible, contrary to the patient’s wishes, fears, memories, doubts or actions. Obsessive fears (phobias) can be very diverse: fear of a closed or, conversely, open space, fear of getting a serious illness, fear of heights and many others. Fears can be so strong that they completely paralyze the patient’s consciousness, that is, he cannot think about anything else. Obsessive fears and doubts are associated with obsessive actions: for example, due to fear of some kind of infection, a person repeatedly washes his hands, boils dishes, etc. It is considered pathological when these fears and actions are unjustified. Due to fixation of attention on fictitious stimuli disturbing the patient’s imagination, the person abnormally performs his duties at home or at work. For example, after giving birth, a woman does not approach the child much, spending most of her time and energy on establishing order and sterile cleanliness in the apartment. Or a person does not get a job, fearing that he will not be able to cope with his usual job responsibilities.

All forms of neuroses are characterized by the fact that a person is aware of the painfulness of his condition, understands the meaninglessness of his fears and doubts, but cannot free himself from them, cannot control his feelings and emotions. It is clear that all this affects his quality of life and prevents him from living a full life and working normally.

Any neurosis is characterized by a decrease in the functionality of the central nervous system, its rapid fatigue, and inappropriate reactions to various stressful stimuli, which reduces the adaptive nature of behavior. For example, something that previously caused a reaction no longer does; or an overly expressed reaction to a weak stimulus occurs; or to a strong stimulus – a weak reaction.

Let me present to your attention the television program “Conversations with a Psychologist,” in which psychotherapist Elman Osmanov talks about neuroses.

Psychomotor agitation.

Sometimes, against the background of neuroses, psychomotor agitation occurs - a sudden complex pathological state of excitation of mental activity under the influence of a strong factor traumatic to the psyche, which is expressed in acceleration and intensification of movements, speech, thinking, emotions (a state close to panic).

A person does not control himself and can pose a danger to others and to himself. Call emergency medical assistance. You cannot discuss his condition with other people, you must convince him of your own goodwill, speak politely in “you” and calmly as if nothing is happening: you cannot ask about his condition, you must talk about something not related to this situation.

Be sure to remove all sharp and cutting objects and remain vigilant, as the patient’s behavior may change dramatically. We must be prepared to prevent a possible suicide attempt.

I'm talking about this because anything can happen in life. Neuroses can masquerade as various diseases. Even an experienced doctor will need some time to determine the diagnosis of neurosis, psychosis or other disease.

Psychopathy.

I consider it necessary to pay attention to the innate predisposition to neuroses. Below is a quote from the book by Dubrovsky V.I. “Therapeutic Physical Education”.

Psychopathy is a congenital, hardly reversible, pathological personality type that covers the entire mental constitution, in which adaptation to the environment is disrupted. Psychopaths are distinguished not only by disharmony of character, but also by significantly greater vulnerability compared to ordinary people, increased sensitivity to internal (age-related crises), somatogenic, psychogenic and social factors. These properties determine the diversity of the dynamics of psychopathy, the main forms of which are phases and pathological reactions.

The following types of psychopathy are distinguished: schizoid, psychasthenic, asthenic, afferent, paranoid, hysterical, excitable. Emotionally dull psychopaths have also been described.

Schizoid psychopaths are unsociable, preferring solitude, reserved people, avoiding violent manifestations of feelings, etc. The basis of the schizoid temperament is a combination of excessive sensitivity and coldness (psychasthenic projection).

Psychasthenic psychopaths are distinguished by a tendency to doubt, a lack of internal confidence in the truth of feelings and the correctness of their judgments and actions, indecisiveness in choosing a line of behavior, etc.

Asthenic psychopaths are characterized by general nervous weakness, timidity, excessive sensitivity and impressionability, which is revealed primarily in unusual situations that go beyond everyday situations. A distinctive feature of asthenics is increased fatigue.

Affective psychopaths are individuals of the cycloid circle, sociable, friendly, good-natured. One of their main features is emotional lability, mood instability, sometimes reaching the level of regular affective disorders.

Paranoid psychopaths are people with one-sided but persistent affects that take precedence over logic and reason, capricious, unfrank, distrustful, etc.

Hysterical psychopaths are characterized by a desire to appear more significant than they actually are, to experience more than they are capable of experiencing, etc. Among the painful manifestations in hysterical psychopaths, various vegetative and hysterical paroxysms (spasms, aphonia, tremor of fingers and toes, etc.) predominate.

Excitable or emotionally dull psychopaths adjacent to them are hot-tempered, irritable individuals, devoid of feelings of compassion, cruel and gloomy. The most typical forms of reaction for them are attacks of anger, rage over any very insignificant reason, sometimes accompanied by an affectively narrowed consciousness and sharp motor agitation.

Comprehensive rehabilitation of psychopathy includes medical and pedagogical measures aimed at personality correction. The hospital provides drug therapy (psychotropic drugs), psycho- and occupational therapy (sculpting, drawing, board games, choral singing, group viewing of films, etc.), diet, vitaminization, group exercise therapy accompanied by music, and outdoor games.

Prevention of psychopathy begins with proper obstetric care and other measures. Subsequently, rational education in the family, school, physical education and sports with parents and children is of great importance. It is necessary to provide for a number of social and pedagogical measures in relation to the so-called difficult children. The family should have a friendly environment, adherence to diet and sleep. Before going to bed - take a shower, air the room, etc.

I attach great importance to the normal course of pregnancy: the child must be desired, the parents must be healthy and lead a healthy lifestyle. Previous abortions have an adverse effect on subsequent pregnancies.

And after the birth of a child, you need to instill in him a positive attitude towards life and cultivate good feelings; the baby must grow up in the magical field of love between parents for each other and, of course, for him.

Muscle tension headache.

Headache often accompanies existing neurosis due to muscle tension during strong psycho-emotional experiences. When stressed, the muscles of the collar area and neck, as well as the muscles of the head, are the first to tense. Dr. Sperling talks about muscle tension headaches.

How to behave with a “neurasthenic”?

Living and communicating with a “neurasthenic” is not easy. Sometimes the question of divorce arises. First you need to try to cure neurosis, which responds well to physiotherapeutic procedures (massage, exercise therapy, electrosleep, halo chamber (salt cave) and others); medications; Conversations with a psychologist help. It is also necessary to reconsider your lifestyle: introduce rhythm into your life (daily routine, music, physical education, timely maintenance of order in the house, etc.); healthy lifestyle (eliminate bad habits, include healthy eating, exercise, healthy sleep, rest, etc.); and cultivate a positive attitude towards life and people.

For Orthodox believers, the question of divorce does not arise. Divorce is carried out only in case of infidelity. The best medicine for a “sick” soul is confession. A person must realize that due to the manifestations of his negative emotions and actions, not only the people around him suffer, but first of all he himself. Confession helps you return to adequacy, understand the pattern of life’s problems and look for the cause of misfortune in yourself.

How to behave with an unbalanced person? Talk to him as if he were completely healthy: politely, calmly, patiently, with understanding; Be sure to listen to him in order to give him the opportunity to understand for himself what is happening to him and find out what is bothering him. A kind word heals, you need to find these kind words, for example, “nothing, we’ll break through” or “everything will be fine, we’ll cope with the problem.” The most important thing is to try not to be an additional irritant for the “neurasthenic”, not to say words or do things that make him nervous (within reasonable limits), not to respond to rude treatment in kind, otherwise a clash will arise - a pronounced conflict. Learn to calm a “nervous” person, find an approach to him. There is no need to hide the truth; you need to speak sincerely, kindly, thinking about every “little thing.” But you shouldn’t allow permissiveness.

Neurosis must be treated, since with a long course of neurosis, the nervous system is depleted, and there is a risk of psychosomatic diseases.

“The human body was created as the highest resource of nature and, thanks to the plastic properties of its central nervous system, it is capable of self-healing and self-improvement. If only the appropriate conditions were created.”

It is necessary to eliminate irritating stress factors and ensure contact with nature with love for it, a positive attitude and good mood, daily routine, healthy lifestyle; needed physical therapy for neuroses, massage and other physiotherapeutic procedures, spa treatment.

Therapeutic gymnastics for neuroses will be of great benefit if you learn to move correctly.

“The main thing in movement is the ability to liberate the muscles, trust them, give them the opportunity to contract freely and relax in a natural rhythm. Then only those that are absolutely necessary at the moment for a given type of movement will work. The rest will have the opportunity to rest. But this one must learn, and learn from everyone. The system of natural healing includes exercises, the purpose of which is to teach a person the art of movement against a background of relaxation.” (G. S. Shatalova “Choice of a path”).

Exercises for neuroses stimulate the production of endorphins, harmonize the nervous system and the entire body as a whole, providing a healing effect in conjunction with proper nutrition, breathing, hardening and spiritual work on oneself in order to cultivate good positive feelings, emotions, thoughts and actions. Living according to the laws of goodness makes a person happy and mentally healthy.

In scientific terms, it should be said that neurosis is a mental illness that is characterized by various types of disorders. That is why it is worth considering what this disorder is and what psychological work is carried out in case of neuroses.

In general, such a diagnosis as neurosis is not unambiguous, the fact is that at the present time its origin is influenced by a lot of reasons. In order to better understand the problem, let’s consider the main reasons influencing the occurrence of the problem:

Stressful situations. The fact is that most often the causes of any kind of mental disorders are two factors: depression and its duration. In general, minor stressful situations strengthen a person’s character, but this should only be done in moderation. But depression will not only aggravate the situation, but also provoke psychosis.
Prolonged fatigue. This symptom is observed in those people who work excessively and hardly rest. The deterioration of the condition occurs due to the fact that tension accumulates for a long time and often it is simply not noticeable. Problems begin to appear the moment the permissible limit is exceeded. It must be remembered that even if work brings great pleasure, it begins to become very tiring, therefore, in order to avoid neurosis, everyone should at least rest a little.

In general, there are many more reasons for the occurrence of the presented violation; the above are simply the main ones.

Manifestation of pathology:

Excessive fatigue. This is not only a consequence, it is also a cause.
Focusing on a stressful situation. Most people react extremely negatively to stressful situations, and in some cases, fearfully. The fact is that it is at such moments that the level of resistance to stress becomes less and a person stops thinking sensibly and does what he does not want.
Decreased brain performance. The reason for this trouble is simple - a person is focused on negative emotions for a long time, due to which the brain is simply not able to switch to other tasks. Scientists have proven that humans are not multitasking, since this “function” is inherent only in computers. This is why when you have anxiety, most of your attention goes in the negative direction.

Exercise therapy for neuroses

Initially, it should be noted that exercise therapy for neuroses is very useful in its most diverse directions. Any of the selected types of classes must take place in a calm environment, without excessive physical or emotional stress. In addition to all this, it is necessary that physical therapy be carried out exclusively as prescribed by a specialist with his special recommendations. This is because it is the doctor who can choose the necessary exercises for a particular case.

It is great when prescribed physical exercise is performed in the fresh air. The fact is that it is the exposure to natural sunlight and sounds of wildlife that will have a beneficial effect on improving the patient’s condition. Increasing physical activity must be done gradually. During the treatment period, a person needs not only physical activity, but also psychological activity (to distract attention from negative thoughts).

Breathing exercises play a significant role in treating neuroses. Such physical education can be divided into static (when a person’s arms and legs remain motionless during the action) and dynamic (in this version, moving parts of the human body take part). In the process of carrying out such exercises, the functioning of all internal organs and tissues in the body improves significantly.

A very important aspect is that physical therapy should only be carried out with an experienced instructor. An excellent option would be to carry out such exercises, for example, in a pool or on a pond. The fact is that it is water exercises that bring great benefits to the human body: it relaxes, distracts from unnecessary negative thoughts and emotions, and also provides a kind of massage to the tissues and organs of the human body.

Many people think: “Why can’t I choose my own set of exercises? After all, there is so much on the Internet now.” But you shouldn’t do this, because it’s better to contact a specialist and follow his recommendations until the condition is completely stabilized. You should not be overly tired after completing the exercises, as feeling tired will only worsen the situation. All loads should be performed gradually.

It should be remembered that the prescribed physical therapy will directly depend on the general condition of the person.

Thus, in case of hysteria, you need to choose active activities, but only those that will be aimed at inhibition; during the exercises, you should use calm music. You should not lean towards intense games because this can further unbalance your already unstable mental state.

Patients with this diagnosis are better off undergoing sanatorium treatment. The whole point is that it is in such conditions that not only drug treatment will be carried out in conjunction with exercise therapy, but additional work will also be done with a psychologist.

Breathing exercises for neuroses

Before you start working on the exercises, you need to master the correct breathing technique. In order to do this, you need to sit down or stand so that your back is straight and close your mouth. Breathing should be done through the nose. We take a deep breath, during which there is a feeling that air enters all respiratory organs and imagine that the stomach begins to stretch.

Having already reached the maximum in the exercise, you need to hold your breath for a few seconds and slowly begin to exhale the air. This is done in reverse order. Initially, the air should come out of the chest and lastly from the stomach. This type of breathing is called complete and in order for everything to work out you need to practice a little.

Many people are accustomed to breathing through chest breathing (the case when air fills exclusively the chest space). This type of breathing is superficial and greatly limits a person’s real capabilities. In eastern countries, such breathing is considered not normal.

You need to practice the technique of full breathing and you don’t need to panic if your head starts to feel dizzy at first, you shouldn’t immediately tell yourself – I can’t, this is a normal phenomenon for an unaccustomed body. The thing is that in this way the body will react to a large amount of oxygen that begins to enter the body.

Heart reserve. Dosing of physical activity

In the process of physical therapy, it is simply necessary to clearly dose the loads depending on the patient’s age criteria, his resting pulse, diagnosis, as well as the doctor’s prescription. With neurosis and in the process of its treatment, taking into account the entire reserve of the heart, it is impossible to use it more than 100%. That is why it is worth strictly adhering to the recommendations of specialists regarding stress, especially if you already have problems with the heart or respiratory system. In addition to complete pulse control, you should carefully monitor the person’s general condition and be sure to pay attention to the possible occurrence of shortness of breath, skin color, sweating, coordination of movements, as well as the presence of pain.

In order to avoid all sorts of problems during the rehabilitation process, you must strictly adhere to the recommendations and in no case overdo it with exercises.

And in general, in order to avoid the presented pathology, there is no need to overwork, because everyone needs rest, do not get nervous, as this has a detrimental effect on the condition of the whole organism. You need to live and enjoy everything around you and then everything will be fine!

If you have a simpler approach to life, then you can easily avoid nervousness. But if stress occurs, then just do physical therapy and the stress will go away immediately. The main thing is not to be lazy and regularly engage in sports activities.

I.P. Pavlov characterized neuroses as “a chronic deviation of higher nervous activity from the norm” and identified three forms of them: hysteria, psychasthenia and neurasthenia (basic neurosis).

The Bad Trissl Oncology Clinic was one of the first medical institutions in Germany treating cancer patients. Here patients receive the most effective care.

The Pirawart Clinic is one of the largest clinics in Austria, whose specialty is restoring health after diseases of the nervous system and musculoskeletal system. The clinic uses unique methods.

Treatment at the Dead Sea is a unique type of therapy that cannot be obtained anywhere else in the world. Nervous diseases, impotence, infertility, joint diseases, etc. are cured here.

Karlovy Vary resort is one of the most famous resorts in the Czech Republic. People with problems with the gastrointestinal tract, musculoskeletal system, etc. have been resting and receiving treatment here for many years.

The Imperial Sanatorium is located in the center of the Czech spa town of Teplice. The health resort building is one of the most beautiful in the city. Thousands of guests come here every year to undergo treatment with thermal waters.

The Rogner Bad Blumau health complex is located in southeast Austria. The complex offers comfortable living conditions and has a serious medical base. This is an ideal place for relaxation.

Chapter 19 exercise therapy for neuroses

Neurosis- this is a long-term and pronounced deviation of higher nervous activity from the norm due to overstrain of nervous processes and changes in their mobility. Pathophysiological changes in neuroses are based on disturbances in: processes of excitation and inhibition; relationships between the cortex and subcortex; normal relationships between the 1st and 2nd signaling systems. Neurotic reactions usually occur to relatively weak but long-acting stimuli, leading to constant emotional stress.

In the development of neuroses, an important role is played by critical overstrain of the basic nervous processes - excitation and inhibition, and excessive demands on the mobility of nervous processes. Neuroses in people are of a social nature; their occurrence and development are determined by psychogenic disorders. Experiences, various negative emotions, affects, anxious concerns, phobias (fears), as well as constitutional predisposition are important.

Neuroses can also develop secondarily, due to past illnesses and injuries.

Experts distinguish three main forms of neuroses: neurasthenia, hysteria and psychasthenia (obsessive-compulsive neurosis).

Neurasthenia (asthenic neurosis). It is the most common type of neuroses and is characterized by a weakening of internal inhibition processes, increased mental and physical fatigue, absent-mindedness, and decreased performance. At the initial stage of neurasthenia, a person becomes irritable and does not tolerate emotional and physical stress; he develops tearfulness, touchiness, and dissatisfaction with himself. Patients do not tolerate bright light, harsh noise, loud speech, or temperature changes. Mental activity is hampered by constant headache, throbbing or noise in the head. Rapid heartbeat, increased sweating, and sleep disturbances (drowsiness during the day and insomnia at night) are also observed.

In most cases, neurasthenia has a favorable outcome - especially in cases where it is possible to resolve the situation that caused emotional stress.

At psychasthenia (obsessive-compulsive neurosis) the 2nd signaling system with congestive excitation in the cerebral cortex predominates. This disease is characterized by inertia of cortical processes and their low mobility. Foci of pathological congestion – “sore spots” – form in the brain. Psychasthenia is characterized by obsessive thoughts, ideas, obsessive fears, or phobias (fear of space, position, transport, etc.). Obsessive-compulsive neurosis, unlike other neuroses, is characterized by a protracted course - especially in people prone to suspiciousness and anxiety.

At hysteria (hysterical neurosis) the functions of the subcortex and the influence of the 1st signaling system predominate. Impaired coordination of the cortex and subcortex contributes to increased excitability, mood swings, mental instability, etc.

Hysteria is characterized by movement disorders (hysterical paresis and paralysis, hyperkinesis, tics, tremor), autonomic disorders and sensitivity disorders.

Seizures may also occur in the form of various crises (hypertensive, cardiac), attacks of suffocation, and prolonged sobbing (usually in public). Often these seizures are similar to epileptic ones, but unlike an epileptic, a hysterical person does not cause serious injury to himself.

Treatment of neuroses is complex: creating a favorable environment, eliminating a traumatic situation; or mitigating the patient's reaction to it; restorative treatment; the use of tranquilizers, psychotherapy, physical therapy.

Objectives of exercise therapy for neurasthenia:

– training the process of active braking;

– normalization (strengthening) of the excitatory process.

Exercise therapy classes should be carried out in the morning, for minutes; For the most weakened patients, it is better to start the first few days with 10-minute sessions. The amount of load and the number of exercises should be minimal at first and increase gradually. First, you need to include simple exercises in your classes; In the future, you can use exercises with more complex coordination of movements. Increasing the emotional tone of patients is achieved by using sports games according to simplified rules (volleyball, table tennis, croquet, golf, gorodki) or elements of various games.

People with neurasthenia benefit from walking, close-range tourism, and fishing; they help relieve the neuropsychic sphere, ensure that patients switch from everyday activities to other activities, and have a training effect on the cardiovascular and respiratory systems.

Objectives of exercise therapy for hysterical neuroses:

– decreased emotional excitability;

– development of the inhibitory process in the cerebral cortex;

– creating a stable calm mood.

Classes should include exercises for attention, accuracy, coordination and balance. The pace of movements should be slow; The methodologist's voice and musical accompaniment should be calm. In classes, you should preferentially use the method of explaining rather than showing exercises. It is advisable to use whole combinations of gymnastic exercises. In addition, balance exercises, jumping, throwing, and some games (relay races, small towns, volleyball) are recommended.

For hysterical contractures and paralysis, exercises should be addressed to muscle groups not involved in them. To achieve differentiated braking, it is necessary to simultaneously perform various movements with the left and right arm or leg.

A group of students should include no more than 10 people. Commands should be given slowly, smoothly, and in a conversational tone. The exercise therapy instructor must notice and correct all the mistakes of those involved.

Objectives of exercise therapy for psychasthenia:

– activation of vital processes;

– “losing” the pathological inertia of cortical processes;

– removing the patient from a depressed moral and mental state, facilitating his communication with others.

The classes use exercises of an emotional nature, performed at a fast pace. It is recommended to use emotionally charged exercises that are well known to the patient, without focusing on the accuracy of their implementation. Errors should be corrected by demonstrating correct execution by one of the patients. In this regard, it is advisable to include in the group recovering patients who are more emotional and have good plasticity of movements.

In case of obsessive states, appropriate psychotherapeutic preparation of the patient and explanation of the importance of performing exercises to overcome feelings of unreasonable fear are of great importance. It is necessary to use the game method of conducting classes more widely, as well as performing exercises in pairs. The methodologist's voice and musical accompaniment should be cheerful.

An increase in the tempo of movements contributes to an increase in emotional tone. This category of patients is characterized by a slow pace: initially from 60 to 120 movements per minute, then from 70 to 130 and in subsequent classes – from 80 to 140. In the final part of the class, it is necessary to slightly reduce the load and its emotional coloring.

The most beneficial treatment for patients with neuroses is a sanatorium regime. Rehabilitation activities in sanatorium-resort conditions have a general strengthening effect on the body, promote its hardening, increase efficiency and psychological stability. For this purpose, walks, excursions, sports games, swimming pool activities, elements of sports, and tourism are widely used. The arsenal of remedies necessarily includes general massage, various types of psychotherapy and physiotherapy (oxygen therapy, water procedures, sulfide and iodine-bromine baths).

Test questions and assignments

1. Describe the main disorders in the central nervous system during neuroses.

2. Neurasthenia and its clinical manifestations.

3. Psychasthenia and its characteristic signs.

4. Hysteria and its characteristic signs.

5. What are the tasks and means of exercise therapy for neurasthenia?

6. What are the tasks and methods of exercise therapy for hysteria?

7. What are the objectives and methods of exercise therapy for psychasthenia?

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Therapeutic exercise

The article is useful not only for people suffering from neuroses, but also for their relatives and friends: there are tips on how to behave with a “neurasthenic” and what to do in case of psychomotor agitation. This article contains information not only about physical therapy for neuroses, therapeutic exercises for neuroses and breathing exercises. We are talking about how to stay healthy in the conditions created by our civilization and technological progress - that is, about a healthy lifestyle in conditions of survival. To qualitatively understand this issue, the book by Galina Sergeevna Shatalova “Choice of a Path” is presented, which can be downloaded. I have included in the article several videos on the topic “Neuroses” that will help you get the most useful and necessary information, which will undoubtedly strengthen your desire for health. Understand thoroughly the causes of neurosis, the essence of neurosis, and methods of treatment and prevention. This is relevant not only because neurosis negatively affects the quality of life of a person and his family and environment, but also because constant stress and bad mood exhaust the body and lead to decreased immunity and even serious illnesses.

At the end of the article there is music for meditation and relaxation.

Therapeutic exercise for neuroses.

Therapeutic exercise for neuroses in complex treatment has the goal of restoring the central nervous system, harmonizing the processes of inhibition and excitation in the central nervous system, and increasing the body's adaptive capabilities. Individual personality characteristics, concomitant diseases and the age of the patient are taken into account.

In hospitals and clinics, therapeutic exercises for neuroses are carried out in a group method with musical accompaniment. Includes general strengthening exercises, including dumbbells, breathing exercises and relaxation exercises; Exercises for stretching, balance, and coordination of movements are useful. General strengthening exercises alternate with relaxation exercises. Walking, health path, slow running, board games (chess, checkers, backgammon), playing small towns, sports games (volleyball, basketball), skiing, cycling, swimming, rowing, exercise equipment, occupational therapy are shown.

Fishing, picking mushrooms and berries, clay modeling, handicrafts, and dancing are useful.

There are no restrictions in physical therapy for neuroses. The main thing is to observe gradual loads and regularity of exercises, preferably according to the daily routine. The greatest benefits will come from exercising in nature with a good mood and a desire to be healthy.

This is a video from the Vita club, created on the initiative of Galina Sergeevna Shatalova in Yekaterinburg, about the morning warm-up of the next health school group. Pay attention to how friendly and positive the atmosphere is among people who want to be healthy and lead a healthy lifestyle.

This is the best environment for treating neuroses.

Therapeutic gymnastics for neuroses.

I offer you another video, which presents a brief demonstration of sample exercises of therapeutic gymnastics for neuroses.

Ideal for treating neuroses

Pay attention to alternating exercises for the spine and relaxation. Emphasis on inhalation and exhalation.

Read articles for more information on the topic “Neuroses”:

Heart reserve. Dosing of physical activity.

As with vegetative-vascular dystonia, with hypertension and other diseases you need to know your heart reserve in order to correctly dose the load on the heart.

Let us briefly repeat the necessary formulas.

1). Calculate resting heart rate for 1 minute after a short rest.

2). Maximum heart rate during physical activity = 180 – age.

3). Heart reserve (100%) = Maximum heart rate during physical activity - resting heart rate in 1 minute.

Let me give you an example. Age 46 years.

Resting pulse 66 beats per minute.

180 – 46 = 134 beats. per minute is the maximum allowable heart rate.

134 – 66 = 68 beats. per minute – 100% heart reserve.

68: 100 * 80 = 55 beats. per minute - this is 80% of the heart reserve.

4). Resting heart rate + 80% heart reserve = dosed load for a given person.

66 + 55 = 121 beats. per minute

Breathing exercises for neuroses.

Read the article “Get your nerves in order”, which contains a simple breathing energy exercise with a calming healing effect.

“The sitting position on a chair can be extremely productive for both passive and active forms of breathing exercises. It is especially important not to forget about the position of your body. There are no small details here. There should be a right angle between the thigh and shin. The back is straight, relaxed, hands rest on the hips with thumbs facing inward. Keep your head straight and calm. This pose can be used for many breathing exercises."

The starting position for a calming breathing exercise is sitting with the movement of the arms.

Inhale, arms rise smoothly, hands relaxed.

Exhale slowly, hands smoothly lower down; the hands are half-open, the fingers are slightly spread.

“Easily excitable people can unconsciously perceive even a simple breath-hold during inhalation and, especially, during exhalation, as a spontaneous convulsive phenomenon. This will cause an unwanted rush of blood, overexcitation of the central nervous system; may also cause not only insomnia, but also more undesirable consequences. People suffering from neurasthenia and hypertension should definitely remember this. They should refrain from holding their breath after exhaling. At first, until their health returns to normal, they should only inhale, hold after inhalation, and exhale.”

In G. S. Shatalova’s book “Choosing the Path,” the entire third chapter is devoted to breathing exercises.

Healthy lifestyle.

The natural healing system is based on three important components:

1). Spiritual health - (spiritual health in the healing system is of the greatest importance. It implies the absence of selfishness, tolerance, the desire for unity with nature in the broadest sense of the word, understanding of the laws of the unity of all living things and the principles of living ethics, universal love. They are formulated in the commandments of the New and the Old Testament. A spiritually healthy person is one who lives not for himself at the expense of others, but as an equal with care for others. Living according to the laws of goodness is the only way for humanity to survive.)

2). Mental health (this is a harmonious combination of the conscious and subconscious, ensuring both the body’s stability in conditions of survival and adaptability to changing environmental conditions.)

3). Physical health (To maintain physical health, breathing, nutrition, movement, hardening (thermoregulation) play a role.)

Neuroses.

The main cause of neuroses is unfavorable psychogenic factors (stimulants) that cause overstrain and disruption of higher nervous activity.

A decrease in resistance to stress and the occurrence of neuroses is facilitated by:

2). bad habits,

3). distance from nature, apartment-city lifestyle.

4). disturbances of biorhythms resulting from changes in work activity, severance of family ties, disruption of rest and nutrition;

5). heavy load of responsibilities combined with lack of time.

6). information overload and, conversely, information deficiency; long-term search for solutions to problems, including conflict situations; reassessment of existing ideas about life.

7). negative feelings and emotions: disappointment and hopelessness, resentment, envy and others. Unjustified restraint of emotions and one's needs is essential.

8). age-related hormonal changes in the body.

Neuroses occur more often in people who have

rapid exhaustion of nervous processes (asthenic type);

prone to violent, unrestrained reactions and highly suggestible (hysteroid type);

lack of self-confidence, fixation of attention on certain thoughts and actions (anxious-suspicious type).

Forms of neuroses.

There are several forms of neuroses, which depend on the nature of the psychogenic stimulus and on personality traits: neurasthenia, hysteria and obsessive-compulsive neurosis.

Neurasthenia (asthenic neurosis - nervous exhaustion, overwork). A disease characterized by increased irritability along with rapid mental fatigue. Patients react to ordinary stimuli (loud sounds, creaking doors, the appearance of another person) with inappropriate reactions: raising their voices, screaming; they experience palpitations, hypertension, and headache. Along with incontinence, mental and physical exhaustion quickly sets in, attention and memory are weakened; sleep is disturbed (insomnia at night and drowsiness during the day), appetite, functional intestinal disorders (constipation or diarrhea), sexual activity decreases. Stable features of asthenization appear: apathy, indifference, weakness (“give up,” don’t want to do anything).

Hysteria is a form of neurosis in which patients strive to attract the attention of others.

Providing assistance during a hysterical attack. No need to fuss. It is enough to stand nearby, doing nothing. You can put a pillow under your head. When the attack is over, give drops of tincture of valerian or motherwort in hot water. If the person’s condition, in your opinion, is alarming, then call an ambulance; especially if the attack happened in a public place (and hysterical attacks most often occur in public places in the presence of a large number of people).

Obsessive-compulsive neurosis (obsessive-compulsive neurosis) is a form of neurosis characterized by the appearance of constant, irresistible, contrary to the patient’s wishes, fears, memories, doubts or actions. Obsessive fears (phobias) can be very diverse: fear of a closed or, conversely, open space, fear of getting a serious illness, fear of heights and many others. Fears can be so strong that they completely paralyze the patient’s consciousness, that is, he cannot think about anything else. Obsessive fears and doubts are associated with obsessive actions: for example, due to fear of some kind of infection, a person repeatedly washes his hands, boils dishes, etc. It is considered pathological when these fears and actions are unjustified. Due to fixation of attention on fictitious stimuli disturbing the patient’s imagination, the person abnormally performs his duties at home or at work. For example, after giving birth, a woman does not approach the child much, spending most of her time and energy on establishing order and sterile cleanliness in the apartment. Or a person does not get a job, fearing that he will not be able to cope with his usual job responsibilities.

Let me present to your attention the television program “Conversations with a Psychologist,” in which psychotherapist Elman Osmanov talks about neuroses.

Psychomotor agitation.

Be sure to remove all sharp and cutting objects and remain vigilant, as the patient’s behavior may change dramatically. We must be prepared to prevent a possible suicide attempt.

Psychopathy.

I consider it necessary to pay attention to the innate predisposition to neuroses. Below is a quote from the book by Dubrovsky V.I. “Therapeutic Physical Education”.

Psychopathy is a congenital, hardly reversible, pathological personality type that covers the entire mental constitution, in which adaptation to the environment is disrupted. Psychopaths are distinguished not only by disharmony of character, but also by significantly greater vulnerability compared to ordinary people, increased sensitivity to internal (age-related crises), somatogenic, psychogenic and social factors. These properties determine the diversity of the dynamics of psychopathy, the main forms of which are phases and pathological reactions.

The following types of psychopathy are distinguished: schizoid, psychasthenic, asthenic, afferent, paranoid, hysterical, excitable. Emotionally dull psychopaths have also been described.

Schizoid psychopaths are unsociable, preferring solitude, reserved people, avoiding violent manifestations of feelings, etc. The basis of the schizoid temperament is a combination of excessive sensitivity and coldness (psychasthenic projection).

Psychasthenic psychopaths are distinguished by a tendency to doubt, a lack of internal confidence in the truth of feelings and the correctness of their judgments and actions, indecisiveness in choosing a line of behavior, etc.

Asthenic psychopaths are characterized by general nervous weakness, timidity, excessive sensitivity and impressionability, which is revealed primarily in unusual situations that go beyond everyday situations. A distinctive feature of asthenics is increased fatigue.

Affective psychopaths are individuals of the cycloid circle, sociable, friendly, good-natured. One of their main features is emotional lability, mood instability, sometimes reaching the level of regular affective disorders.

Paranoid psychopaths are people with one-sided but persistent affects that take precedence over logic and reason, capricious, unfrank, distrustful, etc.

Hysterical psychopaths are characterized by a desire to appear more significant than they actually are, to experience more than they are capable of experiencing, etc. Among the painful manifestations in hysterical psychopaths, various vegetative and hysterical paroxysms (spasms, aphonia, tremor of fingers and toes, etc.) predominate.

Excitable or emotionally dull psychopaths adjacent to them are hot-tempered, irritable individuals, devoid of feelings of compassion, cruel and gloomy. The most typical forms of reaction for them are attacks of anger, rage over any very insignificant reason, sometimes accompanied by an affectively narrowed consciousness and sharp motor agitation.

Comprehensive rehabilitation of psychopathy includes medical and pedagogical measures aimed at personality correction. The hospital provides drug therapy (psychotropic drugs), psycho- and occupational therapy (sculpting, drawing, board games, choral singing, group viewing of films, etc.), diet, vitaminization, group exercise therapy accompanied by music, and outdoor games.

Prevention of psychopathy begins with proper obstetric care and other measures. Subsequently, rational education in the family, school, physical education and sports with parents and children is of great importance. It is necessary to provide for a number of social and pedagogical measures in relation to the so-called difficult children. The family should have a friendly environment, adherence to diet and sleep. Before going to bed - take a shower, air the room, etc.

Muscle tension headache.

I also recommend watching Dr. Sperling’s short and insightful video lecture on stress. We need to understand the impact of strong and prolonged stress on the human body in order to think about whether it is necessary to be treated if nervousness, anxiety and other mental imbalances appear. Watch a video about stress in the article “Therapeutic exercise for hypertension.”

How to behave with a “neurasthenic”?

Neurosis must be treated, since with a long course of neurosis, the nervous system is depleted, and there is a risk of psychosomatic diseases.

It is necessary to eliminate irritating stress factors and ensure contact with nature with love for it, a positive attitude and good mood, daily routine, healthy lifestyle; We need physical therapy for neuroses, massage and other physiotherapeutic procedures, and sanatorium-resort treatment.

Therapeutic gymnastics for neuroses will be of great benefit if you learn to move correctly.

“The main thing in movement is the ability to liberate the muscles, trust them, allow them to contract freely and relax in a natural rhythm. Then only those of them that are absolutely necessary at a given moment for a given type of movement will work. The rest will have the opportunity to rest. But this must be learned, and everyone must learn. The natural healing system includes exercises, the purpose of which is to teach a person the art of movement while relaxing.” (G. S. Shatalova “Choice of a path”).

Exercises for neuroses stimulate the production of endorphins, harmonize the nervous system and the entire body as a whole, providing a healing effect in combination with proper nutrition, breathing, hardening and spiritual work on oneself in order to cultivate good positive feelings, emotions, thoughts and actions. Living according to the laws of goodness makes a person happy and mentally healthy.

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Therapeutic exercises for VSD of the hypertensive type.

Therapeutic exercise for VSD of the hypertensive type. Plays a huge role in recovery.

Therapeutic exercise for hypertension.

Hypertension. Everyone knows that hypertension is extremely common, and this one.

Therapeutic exercises for VSD of the hypotonic type.

Vegetative-vascular dystonia of the hypotonic type. Under physiological conditions, the functioning of all organs.

Exercise therapy for neuroses is considered as a natural biological method with physiologically based use of physical exercises and natural factors of nature. It has a direct impact on the main pathophysiological manifestations of neuroses - it helps to equalize the dynamics of the main nervous processes, coordinate the functions of the cortex and subcortex, the first and second signaling systems, etc. The method of therapeutic physical culture is differentiated depending on the pathophysiological disorders in higher nervous activity (neurasthenia , hysteria, psychasthenia), clinical manifestations of this disease, its main symptoms, emotional tone, age, functional capabilities of the patient.

In hospital settings, patients neuroses Most often they are on bed rest. In combination with drug therapy and physiotherapy, hygienic and therapeutic exercises are used.

In the first half of the course of treatment (first period), it is necessary to prescribe simple exercises that do not require intense attention. In the future, exercises with more complex coordination of movements can be gradually introduced into classes. The first days of classes help determine the reaction of patients to the proposed load and correctly form groups. It is necessary to pay serious attention to the emotional side of classes. The commands must be calm and the explanations clear. The load in the exercises should correspond to the functional state of the patient (according to the physiological data of the direct lesson). After classes, he should feel cheerful and slightly tired. The heart rate and breathing rate should return to the initial resting data in 5-10 minutes. after the lesson. In classes with neurasthenics with weakened inhibition processes and a predominance of excitation processes, in addition to hygienic gymnastics, various exercises should be introduced to help balance their emotional tone, elements of sports games according to simplified rules (volleyball, table tennis, small towns). For symptoms such as feelings of uncertainty, fear, and lack of coordination of movements, it is recommended to use exercises that help overcome these sensations: balance exercises (on a bench, balance beam), climbing on a gymnastic wall, jumping over a pit, diving, swimming with a gradual increase distances, etc. Walking, short-range tourism, fishing, hunting have a positive effect on the restructuring of the neuropsychic sphere, help relieve the nervous system from the usual type of professional activity, have a training effect on the cardiovascular and respiratory systems, increase the body’s adaptability to various physical activities .

Patients with psychasthenia should first be recommended the simplest exercises (for arms, legs, torso) from easier starting positions (sitting, lying down). They should be made more difficult gradually by introducing exercises with gymnastic sticks, skiing, swimming, etc. During the exercises, it is necessary to divert the patient’s attention from obsessive thoughts and interest him in exciting game exercises.

During classes, it is necessary to include rest breaks and alternate general strengthening exercises with breathing exercises. For the purpose of general toning, you can include corrective exercises, with dosed tension, and exercises in pairs. Exercises to develop the function of the vestibular apparatus are also recommended. The duration of the lesson is initially 10-15 minutes; as patients adapt to the load, its time gradually increases to 35-45 minutes.

Patients with psychasthenia need regular, strictly individual hardening of the body: rubbing, short-term showers with a gradually decreasing temperature (from 35 to 24°), bathing with the obligatory subsequent rubbing of the body until the skin turns red (vascular gymnastics). In winter, skiing walks lasting no more than 30-40 minutes are recommended. with mandatory rest.

Classes are conducted individually and in small groups. It is recommended to select a group in such a way that it includes several people who have well mastered the nature of the exercises. This is important because most patients with psychasthenia have poor coordination of movements.

If the load of the first period is tolerated by the patient well, then in the second period special exercises are introduced into classes that help improve attention, speed and accuracy of movements, coordination, develop dexterity, and speed of reaction. To train the vestibular system, it is advisable to use exercises with closed eyes, circular movements of the head, bending the body in different directions, exercises with sudden changes in movements on command while running, walking, etc. If the load is well tolerated, jumping, dismounting, and exercises with a skipping rope are added , outdoor and sports games.

Good treatment results are achieved in sanatorium conditions, where patients spend most of their time in the fresh air and can, according to indications, combine climatotherapy with various types of physiotherapy: electrohydrotherapy, balneotherapy, etc. I. P. Pavlov wrote: “I have repeatedly been convinced that when I, being very irritated during my experiments, switch to physical work, I quickly calm down,” thereby emphasizing that a change of activity and muscle work help to balance the disturbed relationships of nervous processes in the cerebral cortex. Physical exercise stimulates various physiological mechanisms in patients, the interaction of which is distorted as a result of the disease, and helps balance the internal environment of the body with the external environment, which contributes to its recovery.

In wartime, overstrain of the nervous system caused by the front-line situation, various types of injuries with serious consequences, can lead to neurotic conditions. People become easily excitable, complain of lack of sleep, memory, rapid mood swings, headaches, dizziness or, conversely, lethargy and depression, lack of confidence in their own strengths, fears, and obsessions. In these cases, treatment of the underlying disease (wound, contusion) must be combined with the use of therapeutic physical training in order to normalize the functional state of the nervous system. Severe mental trauma can lead to more severe forms of neuroses, most often with symptoms of hysteria and motor disorders (hysterical contractures, paralysis), or damage to other functions: hysterical deaf-muteness, etc. Such patients should undergo a course of complex treatment from a psychoneurologist with the mandatory use of various types of physical exercises: general strengthening and special, promoting the restoration of impaired functions.

During classes, you should constantly draw the patient’s attention to the slightest improvement in motor activity, instill in him that regular and persistent performance of tasks improves his general condition and leads to the restoration of impaired functions. The methodologist must carefully study the personality of the wounded person, observe his reaction to the load, and his attitude towards physical activity. This helps to individualize classes and, as a rule, is the key to a positive therapeutic effect.

The fulfillment of the listed tasks is possible only with the comprehensive implementation of all therapeutic and rehabilitation measures, of which therapeutic exercises, positional treatment and massage play a particularly important role.

In conclusion, it should be emphasized that patients with various types of neuroses are recommended to continue exercise at home in the form of morning hygienic gymnastics (the complex should be compiled by a doctor taking into account the characteristics of the impaired functions of the patient), attend health groups, play volleyball, walk more, ride a bike, ski and skate.

There are a number of exercises that can help cope with panic attacks. in particular, breathing exercises are very effective. But first of all, you need to know what levels of PA exist, what the signs of each of them are and when is the best time to deal with this condition.

Panic attacks are characterized by the fact that the fear associated with them has several levels.

Completely psychological cue is fear that arises without any reason. It has the ability to “roll up” seemingly out of nowhere and is often perceived as a foreign influence on consciousness. Additionally, the very fact of its occurrence is frightening.

At this moment they begin to arise physical reactive symptoms. Most often this is tachycardia, but other forms of arrhythmia may also appear. For example, the heart beats at a frequency of 90 beats per minute, and suddenly the pulse stops being felt as if the heart had stopped. Then there is general weakness, profuse sweating, trembling in the arms and legs, sometimes the hands even curl inward. Dizziness, nausea, darkening of the eyes and a number of other symptoms may also occur. All this also frightens a person. As a result, the illusion arises that he is afraid of a very specific physical symptom, and especially a rapid heartbeat. However, we are dealing with another wave, supposedly explained by physical manifestations, of fear, which in fact is of an endogenous nature.

Sooner or later, usually within an hour, the attack decreases in intensity, but remains fear that she was. The body as a whole and the psyche include protective mechanisms. This provokes the appearance of strange states of depersonalization or derealization, which are also frightening.
But this is not all. During periods without panic attacks, a person afraid that they will happen again. This can happen at the most inopportune moment - while driving a car, at a business meeting, or in some similar situations.

Methods of work aimed at getting rid of panic attacks should be divided into groups in the same way.

Emergency response to an unexpected panic attack.
General healing, stabilization of the nervous system and psyche.
Rehabilitation, consolidation of what has been achieved.

Practice shows that one of the best ways is to work with breathing. This does not mean that all treatment should be limited to this, but controlling, managing or relaxing breathing and gently returning it to normal is the most effective and efficient way to respond to panic attacks.

Let's look at all the levels and try to understand what needs to be done.

During the attack

The very moment of the onset of the attack can be tracked, but it will not be possible to react so quickly. During this period, it is better to do nothing and allow the mind to wander as it pleases. There is no need to fight this condition, which can be more conventionally called panic or fear. You should start doing something at the moment when the first physical signs appear. Very often, in almost all cases, there will be two characteristic ones - rapid heartbeat and rapid upper breathing. It seems that there is not enough air, a neurotic spasm is formed. It forces you to take small and frequent breaths, which leads to hyperventilation of the lungs and oversaturation of the blood with oxygen.

Basic rule!

There is no need to immediately try to perform any special exercises. We turn all our attention to exhalation, and not to inhalation.

You will take some kind of breath in any case... Now the task is to exhale smoothly and always completely. We allow the body to inhale the way it “wants” itself, and exhale in a controlled way. This must be done carefully, as if you intend to hide from others the fact that you control your breathing. Once you have completed 10-15 full exhalations, you can move on to other exercises in the emergency self-help group.

Breathing exercises for panic attacks: the main secret

There are no universal methods or special breathing exercises for panic attacks. Everyone can develop their own unique complex. As a basis, you can take your favorite methods of pranayma (yogi breathing), qigong, or those offered on psychotherapists’ websites.

It is believed that the “square breathing” technique helps almost everyone. There is nothing complicated about it.

Inhale for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold your breath for 4 counts as well.

Sometimes it is recommended to find something square or rectangular with your eyes and look at one of the corners at the moment of the corresponding action. This will help everyone to some extent, but not everyone will like it. As an additional method, you can use breathing through a paper bag or, at least, behind the high collar of a sweater, jacket, or some other clothing. Basically, this method is designed to restore the balance of carbon dioxide.

The secret is that everyone can develop some kind of methodology for themselves. The main thing is that these are exercises, not rituals.

Take the following model of action as a rule. If the attack hits outside the walls of the house, then try to find a quiet and peaceful place where you can sit down. A bench in the park or near the entrance of a house is suitable. Get there and take any comfortable position. As described above, take several deep breaths. After that, move on to your set of exercises. It is highly recommended to study it in advance.

Between attacks

One important note needs to be made here. Working with breathing or practicing any other methods during a panic attack is extremely difficult, and often not really necessary. The main task during such a period is to replace the cycle of shallow, rapid breathing with a deeper one, associated with complete exhalation and uniformity. The duration of exhalation and inhalation is not very important. The main thing is that the exhalation is either equal to the inhalation in time, or slightly exceeds it.

This requires training during normal periods when no attacks are observed. It can not only teach us to breathe correctly during attacks, but also contribute to the overall strengthening and healing of the body.

Most of the complexes are based on the fact that they do not do anything artificially with breathing. Qigong masters prefer to use what they have. Therefore, in the practices there are no long breath holds while inhaling or exhaling and a whole arsenal of pranayama techniques.
Qigong is associated primarily with “lower” breathing or “belly breathing.” It has long been noted that diaphragmatic breathing can bring significant benefits during panic attacks. To implement it, it is not necessary to think directly about the diaphragm. When you inhale, the abdomen rises and swells as if filled with air. In fact, the soft tissue and intestines are affected by the straightening of the diaphragm.

Practices are performed with smooth and soft breathing. This alone can stop shallow and frequent, shallow breathing during panic attacks. It is characteristic that by doing such inhalations and exhalations, you can eliminate a rapid heartbeat.

The only difficulty is that to study ordinary breathing exercises for panic attacks, videos and articles with instructions are enough. Qigong is a complex system of theory and practice. It is better to study it in a group, under the guidance of an experienced mentor. This is not available to everyone. And the point here is not the cost of classes, but the fact that not every person is able to master all the nuances, reveal the subtleties and painstakingly work on breathing and movements. Nevertheless, we can safely say that this is the best exercise therapy for neuroses of various types.

For those who find qigong unacceptable, we will list various methods and practices that have proven themselves and bring positive effects.

"The Orange Book" by Osho

This is a collection of meditations, which are divided into four parts - according to the time of day. Bhagwan Shree Rajneesh has created a “gentleman's set” of meditations so that everyone can choose something for themselves. Many of them are effective and simple exercises for neurosis. A whole collection - we choose what we like and practice it as the author recommended.

The system was developed in the middle of the last century by Swami Satyananda Saraswati. It is the result of research into brain physiology and ancient tantric practices. This type of yoga causes deep relaxation and promotes changes in physical and psychological processes. These are not breathing exercises for panic attacks, but one aspect can be borrowed entirely: counting the breath in reverse order.

Something like this... At the moment the attack begins, we say mentally “36 - the stomach rises, 36 - the stomach falls; 35 - the stomach rises, 35 - the stomach falls”... And thus we take 36 inhalations and exhalations. If you get lost, it’s okay: we start again from 36. An element of nidra yoga practice that is easy to use in the fight against attacks. In normal conditions, we practice this yoga once every 2-3 days.

Try it! In just a month you can forget not only about the attacks, but also about other neuroses, if any.

It is very difficult to believe that any kind of gymnastics is possible for depression or that during a severe panic attack someone will be able to use this or that method. A person’s legs give way, he’s in a cold sweat and his heart is pounding as if it’s about to jump out of his chest, but he just so easily starts practicing some methods. About the same can be said about depression, which prevents you from doing anything, especially gymnastics.

However, this does not mean that you should always sit on your hands. There are bright intervals during prolonged depression, and even during fleeting panic attacks. But this does not mean that they are so easy to use. If not for breathing practices or other exercises, then for prayers. You just need to pray with all your heart. It is possible that sincere prayer will do the same thing as exercise for panic attacks.

Gymnastics for heart neuroses

For doctors, cardioneurosis is an exception diagnosis. When a patient comes in with complaints of trembling hands, nervousness, incomprehensible paroxysmal heart pain, the therapist, first of all, begins to rule out organic pathology and finds out what can cause such symptoms of cardioneurosis.

They are caused by heart defects, diseases of the thyroid gland, blood vessels that affect the heart rhythm and other hidden systemic diseases. If, after the patient has undergone all the necessary examinations - ECG, ultrasound of the thyroid gland, daily monitoring of heart function, donating blood for hormones, no pathology is detected, only then will doctors talk about cardioneurosis - panic attacks of the cardiac type or disorders in the cardiovascular system against the background of autonomic dysfunction .

Patients with an emotional nervous system and people in premenopausal age, when hormonal changes begin in the body, are most susceptible to cardioneurosis.

Try to normalize rest and sleep, spend more time in the fresh air, take walks. Moderate physical activity, swimming, and breathing exercises are indicated to improve blood flow in the chest organs. A special complex of therapeutic exercises for this disease has also been developed.

1. Walking with lunges. Walk slowly, making large lunges forward, for 1-1.5 minutes.

2. Bending of the body. Stand with your feet together and your arms down. Slowly raising your arms forward and up, put your foot back on your toes and arch your back - inhale. Lower your arms to the sides, put your foot down - exhale. Repeat the exercise 5-8 times, moving either the right or left leg.

3. "Pistol". Standing sideways to a chair, feet together, rest your right hand on the back of the chair. Slowly squat on your left leg, raising your right leg forward - exhale; return to the starting position - inhale. Repeat 2-5 times with each leg.

4. Circular movements of the body. Place your feet wider than your shoulders, raise your arms up, clasp your fingers. Make circular movements with your body. Breathe without delay. The pace is slow. Repeat 3-6 times in each direction.

5. Breathing with abduction of arms. Moving your arms to the sides with your palms up, take a deep breath; then, lowering your hands down, exhale. Repeat 5-6 times.

6. "Boxing" Place your feet shoulder-width apart, feet parallel, arms slightly bent, fingers clenched into fists. Quickly throwing one or the other hand forward and making half-turns with the body, imitate a boxer's blows. Breathing is voluntary. Make 8-15 blows with each hand.

7. Circular movements of the leg. Standing with your feet together, put your hands on your belt. Slowly raise your left leg forward, then take it to the side, back and put it down. Do the same movement with your right foot. Breathe freely. Repeat 3-6 times with each leg.

8. Tilt with rotation. Place your feet wider than your shoulders, spread your arms to the sides. Lean forward, turn your body to the left and touch the toe of your left foot with your right hand - exhale; return to the starting position - inhale. Repeat 3-6 times in each direction. The pace is average.

9. Breathing with hand movements. With a deep breath, bend your arms towards your shoulders and stretch them upward wider. Then, exhaling, lower your arms to the starting position. Repeat 6-8 times.

10. Stretch your arms back. Stand with your feet together and your hands clasped behind your back. Slowly stretch your arms down and back, squeezing your shoulder blades and rising onto your toes, inhale; then return to the starting position - exhale. Repeat 5-10 times.

11. Running in place. Stand with your feet together and your arms down. Run in place, vigorously waving your arms. The pace is fast. Perform the movement for 20 seconds - 1 minute.

12. Walking with circular movements of the arms. Walk slowly and calmly around the room, raising your arms forward and up (deep inhalation) and lowering them down through your sides (exhale). The exercise is performed for 1-1.5 minutes.

13. Rest while sitting and relax the muscles for 1-2 minutes.

Breathing exercises for neurosis

Autonomic disorders can be caused by a lack of oxygen. It is known that under stress, blood pressure rises, the pulse quickens, breathing becomes fast and shallow, and a sufficient amount of oxygen does not enter the blood. In stressful situations, in order to relieve excessive tension, it is recommended to breathe more slowly and deeply. Of course, most people are not able to slow down their pulse or reduce their blood pressure through willpower, but it is quite possible to control the rhythm and frequency of breathing. After all, breathing is one of the constant functions of the body that a person can control - hold his breath, slow it down or speed it up, make it deep
or superficial.

The supply of oxygen to the body, and therefore the work of the heart, depends on breathing. If we breathe correctly, then venous circulation in our body improves, blood and organs are more intensively saturated with oxygen, and blood flow in the capillaries increases. In Eastern medicine, it is believed that a person’s health depends on how he preserves and uses the air energy given to him from birth, so it is no coincidence that there are various systems of breathing exercises.

Proper breathing needs to be learned. As soon as we forget about breathing, it immediately becomes involuntary, independent of our will. This is how we breathe in our sleep, in a state of great excitement and stress. Of course, we interfere with the respiratory process - we hold our breath when we need to swallow or dive into water.

When breathing, a person uses only 20% of his lungs; in an extreme situation, 50% of the lungs' capacity is used. That is, we do not fully realize the capabilities that our respiratory system has.

Our task is to learn to consciously control our breathing and breathe correctly.

Basics of proper breathing.

- Breathing should be complete. This means that not only the chest is involved, but also the muscles of the anterior abdominal wall and the diaphragm. The respiratory cycle looks like this: when inhaling, the chest expands, the front wall of the abdomen protrudes. When you exhale, the chest contracts, the front wall of the abdomen retracts.

- You need to breathe through your nose (it is necessary to inhale, and preferably exhale through the nose; usually exhalation is a quarter longer than inhalation and should be done smoothly, without tension). Passing through the nose, the air is warmed, moistened, and largely cleared of dust. With significant physical exertion, when air begins to “not be enough,” exhalation is possible through the mouth and nose at the same time, and with increasing load, you can breathe through the mouth both while exhaling and inhaling. Such breathing is also allowed in a bathhouse or sauna.

- It is necessary to adapt breathing to the nature of movements. So, it’s easier to inhale when straightening or raising your arms, and exhale when you squat deeply, bend over, or lower your arms. Inhalation is accompanied by movements that straighten the chest (this is spreading the arms to the sides, straightening the torso), and exhalation is accompanied by movements that help reduce the volume of the chest (bending the torso, bringing the arms together). Maximum tension when lifting weights should occur at the beginning of inhalation; It is also better to hold your breath during the first half of the exhalation. If movement is not synchronized with breathing, then such motor work is always more tiring, it is more difficult, and a person cannot realize his potential.

You are offered a simple set of breathing exercises that will allow you to master correct and natural breathing. As a result, you will be able to get rid of such unpleasant manifestations of vegetative-vascular dystonia as headache, rapid heartbeat, feeling of a “breathing corset” and some others. It is advisable to perform breathing exercises 2 times a day so that proper breathing becomes a habit. You can also include them in your daily morning exercise.

Before starting the exercises, count your breathing rate several times. Remember this indicator to find out how your breathing rhythm has changed over time - if you breathe correctly, this figure will become smaller. A person who breathes correctly breathes less often.

Choose a position that is comfortable for you. Most people prefer to do breathing exercises while lying down, but you can do the exercises while sitting or standing. It is important to follow the sequence of exercises - their complexity increases from one to the next.

Breathe rhythmically through your nose, with your mouth closed, at your usual pace.

If you don’t feel the need to open your mouth and “help” them, try to master rhythmic breathing through one nostril (pinch the other with your finger). In this case, you should have enough air entering through one nostril.

In the future, complicate uniform nasal breathing by inhaling jerkily, in 2-3 steps, and exhaling through the mouth. It is enough to repeat the exercise 3-6 times.

Abdominal breathing exercise. Trying to keep your chest motionless, while inhaling, try to stick out your stomach as much as possible. Breathe through your nose. As you exhale, vigorously draw in your stomach. To control the correctness of movements, keep your hands on your chest and stomach. Repeat the exercise 8-12 times.

Chest breathing exercise. Trying to keep the front wall of the abdomen motionless, while inhaling, expand the chest as much as possible in all directions. Exhalation occurs due to vigorous compression of the chest. Breathe only through your nose. To control the correct movements, keep your hands on your waist. Repeat the exercise 8-12 times.

Full breath. You can start this exercise if you have mastered the previous three well. As you inhale, expand your chest and at the same time (or a little later) protrude the front wall of your abdomen. Start exhaling by calmly drawing inward the abdominal wall, followed by compression of the chest. Breathe only through your nose. To control the correctness of the movements, at first keep your hands, one on your chest, the other on your stomach. Repeat the exercise 8-12 times.

Counter breathing. Develops coordination of respiratory movements very well. During inhalation, the chest expands and the abdomen retracts; when exhaling, the chest contracts and the abdomen protrudes. This is an excellent workout for the diaphragm, which is responsible for abdominal breathing. Perform the exercise rhythmically, without tension and silently. Breathe through your nose. Repeat the exercise up to 12 times.

The next stage of mastering breathing is training to control the rhythm of breathing. Smoothly slow down the rhythm of your breathing, and having reached a certain limit (as soon as you feel discomfort), without disturbing the smoothness, gradually speed it up until you return to the original rhythm. Separately, train in smoothly deepening your breathing without changing the rhythm. There is no need to set records in this exercise; it is important to simply study your capabilities in order to expand them over time. Breathe through your nose. Work continuously for no more than 2 minutes at a time.

Rhythmic nasal breathing with prolongation of exhalation. Inhale for 2 seconds and exhale for 4, then inhale for 3 seconds, exhale for 6 seconds, etc. Gradually lengthen the exhalation to 10 seconds. The maximum duration of the exercise is 12 breathing movements.

Now combine breathing with regular gymnastic exercises. The simplest thing is to combine uniform nasal breathing with walking at a slow pace. Focus all your attention on the rhythm and synchronization of walking and breathing. Choose the optimal pace that is familiar to you. When performing this exercise, the inhalation should be slightly longer than the exhalation or equal to it. Perform the exercise for 2-3 minutes.

Starting position - arms down, legs together. Raise your arms up through your sides - inhale, return to the starting position - exhale. Repeat the exercise 3-6 times.

Voluntary breathing simultaneously with rotation of the arms in the shoulder joints forward and backward, alternately 4 times in each direction. Repeat the exercise 4-6 times.

“Ragged” breathing. Inhale slowly through your nose. Exhale in one quick motion through your mouth, then hold your breath for 3-5 seconds. Repeat the exercise 4-8 times.

Then change the sequence: take a quick deep breath in through your mouth, exhale slowly through your nose. Repeat 4-8 times.

Synchronizing leg movements with breathing. Starting position: feet together, hands on the waist. Move your straight leg to the side and return to the starting position - inhale; pause - exhale. Repeat the exercise 6-10 times in each direction.

You can do this exercise like this. Place your legs straight together and lower your arms. Alternately bend your knees. When lying down, it resembles riding a bicycle; in a standing position - run in place: raised leg - exhale, lowered - inhale. Repeat the exercise 6-10 times with each leg.

This exercise allows you to enhance your breathing by bending over. Starting position: feet shoulder-width apart, arms along the body. Start bending to a horizontal position and below. Tilt - exhale, straightening - inhale. Notice how this makes the work of the diaphragm easier. Repeat the exercise 6-10 times. A complication of this exercise is bending to the side. Starting position: feet together, arms to the side. Tilt your torso to the sides. Tilt - exhale, return to the starting position - inhale. Repeat
exercise 6-10 times.

You can make the task even more difficult. Rotate your torso to the sides. Turn - exhale, return to the starting position - inhale. Repeat the exercise 6-10 times in each direction.

Breathing with load. Starting position: lying on your back. Going to a sitting position - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times.

Squats. Squat - exhale; rise - inhale. Repeat the exercise 10-15 times.

Breathing exercises for neurosis and depression

How to live with neurosis?

Stressful situations. The fact is that most often the causes of any kind of mental disorders are two factors: depression and its duration. In general, minor stressful situations strengthen a person’s character, but this should only be done in moderation. But depression will not only aggravate the situation, but also provoke psychosis.
Prolonged fatigue. This symptom is observed in those people who work excessively and hardly rest. The deterioration of the condition occurs due to the fact that tension accumulates for a long time and often it is simply not noticeable. Problems begin to appear the moment the permissible limit is exceeded. It must be remembered that even if work brings great pleasure, it begins to become very tiring, therefore, in order to avoid neurosis, everyone should at least rest a little.

In general, there are many more reasons for the occurrence of the presented violation; the above are simply the main ones.

Excessive fatigue. This is not only a consequence, it is also a cause.
Focusing on a stressful situation. Most people react extremely negatively to stressful situations, and in some cases, fearfully. The fact is that it is at such moments that the level of resistance to stress becomes less and a person stops thinking sensibly and does what he does not want.
Decreased brain performance. The reason for this trouble is simple - a person is focused on negative emotions for a long time, due to which the brain is simply not able to switch to other tasks. Scientists have proven that humans are not multitasking, since this “function” is inherent only in computers. This is why when you have anxiety, most of your attention goes in the negative direction.

Exercise therapy for neuroses

It should be remembered that the prescribed physical therapy will directly depend on the general condition of the person.

Breathing exercises for neuroses

Heart reserve. Dosing of physical activity

In order to avoid all sorts of problems during the rehabilitation process, you must strictly adhere to the recommendations and in no case overdo it with exercises.

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Therapeutic physical culture for neuroses. Neuroses - therapeutic exercises for diseases of the nervous system Breathing exercises for neurosis and depression

Therapeutic exercise for neuroses.

Heart reserve. Dosing of physical activity.

Respiratory exercises for neuroses.

Healthy lifestyle.

Neuroses.

Forms of neuroses.

Psychomotor agitation.

Psychopathy.

Muscle tension headache.

How to behave with a “neurasthenic”?

Exercise therapy for neuroses

Breathing exercises for neuroses

Heart reserve. Dosing of physical activity

Chapter 19 exercise therapy for neuroses

Therapeutic exercise

Therapeutic exercise for neuroses.

Therapeutic gymnastics for neuroses.

Heart reserve. Dosing of physical activity.

Breathing exercises for neuroses.

Healthy lifestyle.

Neuroses.

Forms of neuroses.

Psychomotor agitation.

Psychopathy.

Muscle tension headache.

How to behave with a “neurasthenic”?

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Therapeutic exercise for hypertension.

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During the attack

Basic rule!

Breathing exercises for panic attacks: the main secret

Between attacks

"The Orange Book" by Osho

Gymnastics for heart neuroses

Breathing exercises for neurosis

Breathing exercises for neurosis and depression

How to live with neurosis?

Exercise therapy for neuroses

Breathing exercises for neuroses

Heart reserve. Dosing of physical activity

What else to read

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