Methods and techniques of relaxation. Practicing Yoga Nidra as a Method of Relaxation

Nowadays, everyone is in a hurry somewhere, often they don’t have a single free minute to take a break and relax. Stress and strain accumulate over the years. In the end, the immune system "gives a crack." The person is unsettled for a week or more. Therefore, it is so important to learn spiritual and physical relaxation.

This article will describe various relaxation techniques, without which in modern world hard to get by. You can choose the technique you like and try it out for yourself.

What is relaxation

It is important to know that this is not just a way to relax your mind and body. Deep relaxation is a powerful way to get a new supply of energy, as well as a sure way to get rid of various psychological problems.

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

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

Why is overvoltage dangerous?

Each stressful situation prevents us from relaxing, as a result of which muscle clamps gradually form. They cause very unpleasant sensations that interfere with normal life. The circulatory system is disturbed, attention decreases, the general tone of the body increases.

The spiritual and physical components of a person are closely intertwined, so the technique of relaxation and relaxation helps both the body and the mind. But without the principle of generalization, one should not hope for success. Exercises must be clearly organized and systematic. After all, this is not a magic wand, at the beck of which everything will instantly work out.

Why Relaxation is Necessary

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

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

The Importance of Proper Breathing

The easiest way to gain a sense of relaxation and inner peace is to control the breathing activity. Keep an eye on this throughout the day and ask yourself questions like:

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

We cannot directly influence the breathing process, since it happens by itself. But we can change this process. If it is convenient to settle in a place devoid of external stimuli, then you can begin to breathe deeply and calmly, being aware of each of your inhalation and exhalation. aim correct breathing is the uniform supply of oxygen to the lungs at intervals of about five seconds.

The essence of muscle relaxation techniques

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

Simple Ways to Relieve Stress

Fortunately, there are many techniques for relaxation and self-regulation. Any can be introduced into the list of your daily rituals. This is:

1. Deep breath. The reception is quite simple, but if used properly, it can have an impact on consciousness. Works great in stressful situations. You should fill your lungs with air, hold your breath for 10-12 seconds, then exhale very slowly. Taking a break will provide an opportunity to realize the seriousness of the situation, evaluate your own advantages, as well as get fuel for the body and moderate excitement. An important aspect of the reception is that you need to drive away negative thoughts from yourself, as they prevent you from getting the proper result.
2. Embrace. Are best method reassurance, as they give a feeling of support and security. During hugs, endorphins are released into the bloodstream, allowing you to overcome stress. An important aspect of the reception is that you only need to cuddle with a person close to you who is pleasant. A person who is unsympathetic to you will only cause a storm of negativity, aggravating the situation. It's best to cuddle with babies. Children are able not only to calm, but also to cheer up.
3. Massage. It is one of the most effective relaxation techniques. The course of such treatment gives a stable therapeutic effect. Even one massage session can give pleasant sensations, relax tense muscles, and calm the nerves. To make a person feel on the threshold of paradise, it is enough to massage the collar zone, earlobes, fingers or toes. Massaging the cervical region is preferable, since it is there that many arteries, veins and nerve endings pass. A massage, combined with the Jacobson relaxation technique, will increase blood circulation, soothe the muscles and at the same time give a feeling of cheerfulness.
4. Aromatherapy. This technique is ideally combined with the previous one. You can, for example, take baths with various herbs. In the morning - mint, in the evening - bergamot. To increase efficiency and tune in to positive, it is enough to purchase an aroma lamp and put it on your desktop. A few drops of orange oil are perfect for this! In addition, perfumes with the smell of this representative of citrus fruits, or simply a vase filled with these bright colors, will positively affect the mood. tropical fruits.
5. Music. Since ancient times, kings have been pleased with it, as it is a truly magical method for relieving tension. Music can distract from problems and give pleasant emotions. Modern scientists have proven that classical works have a beneficial effect on the development of creative abilities in children, and clear drum rhythms increase attention and concentration. For adults, it is no less useful. If you dance to the beat of a drum for 15 minutes daily in the morning, then after a while you will feel like a more cheerful and relaxed person. The reason for this is the vibration coming from percussion instrument.
6. Herbal teas. Avoid caffeine (black and green tea, coffee) and the transition to drinking medicinal plants leads to rid the body of toxins and improve concentration. The main thing is that herbal tea is chosen correctly. Chamomile, lemon balm and mint allow you to calm down, while ginseng and oregano give cheerfulness. If you have problems with blood pressure, then be sure to consult a doctor before using herbal teas.

Progressive Muscle Relaxation Technique

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

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

Before you begin, read each exercise several times and understand the essence. Technique progressive muscle relaxation should teach you proper relaxation, so get comfortable, close your eyelids. Next, you should strain and bring the muscles to their original state in the sequence that is given below.

Exercise number 1. Forearm:

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

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

Exercise number 2. Biceps:

• Squeeze your hand. You need to tighten the biceps muscle. The forearm should remain in a calm state.
• Place your hand on the arm of the chair, feeling it go limp and warm. Compare your sensations with the relaxation of the muscles of the forearm. Feel the difference. Rate the result.

Exercise number 3. Triceps:

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

Exercise number 4. Shoulders:

• It is necessary to tighten the shoulder muscles, lifting them up.
• Let your shoulders drop, feel a pleasant tingle.

Exercise number 5. Occipital region:

• Tilt your head back while straining the right muscles.
• Bring your head back to the starting position.

Exercise number 6. Facial area:

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

Exercise number 7. Back:

• Pull the shoulder blades down, straining the desired muscle group.
• Relax your back completely.

Exercise number 8. Abdominal muscles:

• Pull in the stomach as you exhale, straining it until it feels hard.
• Inhale deeply, relaxing the abdominal muscles.

Exercise number 9 Buttocks and thighs:

• Squeeze your buttocks together, tensing your hips.
• Relax your buttocks completely.

Exercise number 10 Calves:

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

Exercise number 11 Ankle:

• Tighten your tibial muscles by lifting your toes up.
• Bring your legs to the starting position.

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

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

Effective ways to relax

Modern psychology has many productive methods relaxation and self-regulation, which are easy to use and do not require physical effort. Consider the most effective of them.

Breathing exercises

Such techniques are the foundation of yoga and Pilates. In addition, breathing relaxation techniques are widely used among professional athletes, as they are very good at helping to relax.

For achievement positive result classes should be held in twilight and silence or to the accompaniment of a rhythmic melody. It is best to use the sounds of wildlife, such as the singing of whales. An important aspect in choosing a musical composition is the lack of text, since the words are very distracting and prevent you from properly tuning in the right way.

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

Creating an image

This method is much more difficult, as it requires systematic training and is one of the deep relaxation techniques. Visualization is not easy, so the first time is not given to almost anyone.

Turn on a pleasant melody, take a comfortable position and start the reception. Imagine conditions and environments that are most desirable for you. The top of the mountain, the sea coast can become your working image. It all depends on your individual preferences. The main condition for carrying out this technique is complete immersion in the visual image, that is, you need to represent everything in it to the smallest detail.

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

Can be tried in multiple sessions. different variants. Regular use of this visualization will build muscle memory in your body. After that, in any difficult situation, it will be enough to find a couple of minutes to recreate an image that will help you relax and accept the right decision.

Another sure way to get rid of health problems

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

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

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

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

If, after the application of soft manual techniques of post-isometric relaxation, relaxation was not achieved, then the holding time should be extended to 30 seconds. If you strictly follow the rules, then the desired effect can be achieved after the third approach.

On the initial stage classes should be supervised by an instructor to help you come out of relaxation correctly. In addition, a mentor will help you master the basic techniques of this technique and teach you how to feel your own body in space.

Post-isometric relaxation is useful for:

• Warming up the muscles.
• Pain relief.
• Decreased muscle tone.
• Treatment of pathologies associated with the spine.

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

"People who know how to relax are not only more flexible in their thinking, but they are also better equipped to deal with stress."

R. Copelan

Relaxation as a phenomenon is often devalued and confused with idleness and "doing nothing". In fact, this is a very effective and powerful method of psychotherapy in its impact.

The idea of ​​the method and the history of its occurrence

Relaxation(from the Latin word "relaxatio" - "relaxation") - a special method that appeared abroad in the 30-40s. twentieth century, aimed at removing muscle and nervous tension using specially selected techniques.

Relaxation is a voluntary or involuntary state of rest, relaxation, associated with complete or partial muscle relaxation. It occurs as a result of stress relief, after strong experiences or physical efforts. It can be involuntary (relaxation when going to sleep) and voluntary, caused by taking a calm posture, imagining states that usually correspond to rest, relaxing the muscles involved in different kinds activity.

Muscle relaxation techniques are historically the earliest techniques of body-oriented psychotherapy and still remain its main methods. At the heart of the emergence of relaxation techniques are Eastern spiritual and religious practices that have developed their own techniques of psychoregulation. When penetrating into European culture, these esoteric methods were reworked, primarily from the point of view of a pragmatic approach.

The first Western specialists who applied the relaxation method in their activities and developed their own muscle relaxation techniques were the American psychologist E. Jacobson and the German neuropathologist I. Schultz.

As a psychologist, E. Jacobson studied the objective manifestations of emotions. One of the ways to assess the emotional state of a person was the registration of muscle tension. The specificity of changes in muscle tone was found in various psycho-emotional disorders, neuroses and psychosomatic diseases.

E. Jacobson called the discovered relationship between muscle tension and neuropsychic tension neuromuscular hypertension, which he considered as a manifestation of the reflex principles of the functioning of the nervous system. He proved that relaxing the muscles helps relieve the state of hyperexcitation of the nervous system, helping it to rest and restore balance.

Therefore, teaching a person the skills of muscle relaxation is useful both for relieving mental tension and for eliminating the symptoms of a number of diseases (such as headache and heart pain, gastritis, hypertension, etc.)

Besides, additional effects muscle relaxation are improved sleep, elimination of "muscle clamps", emotional "discharge" and increased efficiency.

Relaxation is different

There are a great many techniques, techniques and methods aimed at relieving stress and relaxation.

The relaxation stage is one of the main preparatory stages when rendering psychological help various categories of clients and it is no coincidence that it is an obligatory component of trainings of various kinds (including business trainings and trainings for personal growth). Relaxation is one of the auxiliary methods of sports and autogenic training, speech therapy, acting, etc. To teach a person to independently use the skills of muscle relaxation and mental self-regulation, there are special relaxation trainings.

A modern psychologist must have in his working arsenal a sufficient number of relaxation and meditative exercises. After all, it is known that relaxation is not limited only to the effect of relaxing the muscles of the body. The skills of self-relaxation and self-regulation, as well as the ability to restore physical and psychological resources in a short time, are now in demand in various fields of human activity.

The range of application of relaxation techniques is quite wide: this is the removal of muscle clamps, and the study of emotional trauma, and the treatment of psychosomatic diseases, and much more. In addition, training in various relaxation techniques is available for both adults and children.

Conventionally, there are several main types of relaxation.

By time: long-term - occurring during sleep, hypnosis, with pharmacological effects and relatively short-term - replaced by stress.

By way of execution: muscular and mental (figurative).

Origin: primary (natural, arising spontaneously after physical exertion) and secondary (purposefully caused, created under artificial conditions).

Depth: superficial and deep. Superficial relaxation is equated to a short rest. Deep relaxation lasts at least 20 minutes and is performed using special techniques. It is deep relaxation that has a powerful effect on the body and has well-known healing properties.

According to the speed of occurrence: emergency (emergency methods of relaxation in case of urgent need) and prolonged (involving long-term training and systematic use for therapeutic purposes).

As an example of emergency (fast) relaxation, one can cite the metaphor of M.E. Stormy, describing a similar "instantaneous" relaxation.

The bird, exhausted by the long flight, falls down like a stone from the cloudy heights. And in this rapid fall, the reflex mechanisms of muscle relaxation are activated. Thanks to the natural, natural, saving relaxation, in a short moment of falling, the bird has time to rest in order to continue the flight.

Similarly, a person who has mastered the techniques of muscle relaxation can, in a short period of time, create the conditions for the necessary inner peace in order to restore strength and relieve physical and psychological stress.

In terms of impact: general (total) and differentiated (local).

Differentiated (local) relaxation involves the elimination of local muscle clamps by selective intense relaxation of individual muscle groups. The first stage of this exercise - self-observation, is used primarily after suffering stressful situations. The purpose of this observation is to find areas of stagnant muscle tension in the body, felt as pain or heaviness, especially intensified in connection with unpleasant emotions. Then, along with a deep long exhalation, it is necessary to instantly relieve tension ("exhale with relief"). To achieve a greater effect of muscle relaxation, you can combine the described methods of general and differentiated relaxation with the respiratory relaxation technique - work with sensations in the area of ​​tense muscles using "directed" breathing.

Using this method in medical practice (for example, in manual therapy), each cycle of tension-relaxation ends with passive movements, performed with the help of a doctor, to smoothly stretch the corresponding muscles ("post-isometric relaxation").

Well-known psychotherapeutic methods often combine several types of relaxation at once, which makes them as effective as possible.

As an example, we can cite the methods of E. Jacobson and I. Schulz mentioned at the beginning.

The method of progressive muscle relaxation by E. Jacobson is based on the principle that after strong muscle tension, their strong relaxation occurs. That is, in order to relax a muscle, you must first strain it strongly. Straining alternately different groups muscles, you can achieve maximum relaxation of the whole body. This type of muscle relaxation is the most accessible, in game form it is used even with small children.

In autogenic training (AT) by I. Schultz, in order to achieve a state of relaxation, not a real preliminary muscle tension is used, but an ideomotor modification of its tone (the method of "mental movements"). It matches more general principle ideodynamics, according to which only one mental representation causes a physiological reaction of the body without the participation of consciousness (according to M. Sandomirsky). The main elements of relaxation here are sensory awareness and directed imagination. This is a careful observation and memorization of bodily sensations of muscle relaxation, on the basis of which the skill of voluntary reproduction of these sensations is developed, and, together with them, the necessary functional state.

This type of relaxation can be called more advanced, since it is its development that gives a person the opportunity to manage the state of his body on his own and effectively cope with tension and stress.

What are the benefits of relaxation

Relaxation is a fairly common phenomenon and is understood by everyone in different ways. Therefore, the effect of it can be different: from passive "relaxation" to meditative music to the cure of a serious illness. It all depends on the knowledge and level of training of the person.

The effectiveness of relaxation as a special method has been studied and proven, its possibilities are endless, but in practice it is mainly used in the following areas:

• As a means of relieving muscle "clamps", accompanied by pain, local fatigue and limitation of movement. The appearance of painful seals in the muscles of the neck and limbs can be associated with both psychological reasons, that is, chronic stress, and with initially bodily causes, disorders of the peripheral nervous system (backbone osteochondrosis, muscular-fascial pain). More often, there are causes of both types, which are superimposed on each other (syndrome of "mutual aggravation").
• As a way to restore the energy balance of the body. Good relaxation helps restore the body's energy and give all muscles and joints proper rest. Excellent physical condition is closely related to improved blood and lymph circulation. All organs, from the brain to the limbs, are enriched with oxygen, which stimulates the metabolic, respiratory, digestive and other functions of the body, and, in addition, the body adds strength to overcome stress.
• As a means of recovery peace of mind and emotional response. Speaking about relaxation as a psychotechnics of personal growth, it is necessary first of all to keep in mind its use as thin tool creating transformational, altered states of consciousness in combination with the technique of sensory awareness.
• As a way to heal the body. All of the above functions of relaxation in their totality lead to the fact that the body gets rid of chronic tension and gains access to new resources for survival and self-healing. In addition, the very process of deep muscle and mental relaxation has a beneficial effect on the autonomic nervous system that regulates the activity internal organs.

For a correct understanding of the basics of the changes occurring in the body, it is necessary to consider psychophysiological ideas about the mechanisms of muscle relaxation and its effect on the functional state of a person.

Psychophysiology of relaxation

As you know, muscle tone is not a passive state, but an active process, physiologically representing a reflex to muscle stretch, due to which, in fact, movement occurs. The muscle tone regulation system is multilevel and is controlled by the central nervous system.

Relaxation reduces the flow of electrical impulses (sensory impulses) from the muscles to the cerebral cortex, and from the muscles to the activating system of the brain (the reticular formation), which maintains the cerebral cortex in an awake state. Thus, a decrease in muscle tone reduces the flow of information from the muscles to the brain. This partial sensory deprivation reduces the level of wakefulness, which allows our brain to rest and "recharge" for further fruitful work.

Against the background of the described decrease in the level of wakefulness, general protective (according to I.P. Pavlov) inhibition of the cerebral cortex, its "conscious" sections, that is, the frontal lobes, "fall asleep" faster, which reduces their excessive activation. This is especially true of the frontal (anterior) cortex of the dominant, left hemisphere of the brain, which is initially in a more active, and often "overexcited" state, which is often the cause of mental overstrain and neurotic disorders.

Relative sensory deprivation also creates conditions for local activation of the cerebral cortex, redistributing the processes of voluntary attention to its separate areas associated with viscero-sensory sensitivity and controlling the functional state of internal organs. Thus, the focus of attention "in" that occurs during deep relaxation helps the body to deal with problem areas and improve health.

Relaxation for men and women

There is a certain group of muscles that has a special stimulating effect on the brain - these are facial and chewing muscles. Therefore, it is impossible to completely relax without relaxing the muscles of the face, tongue and lower jaw. By learning to relax this muscle group, you can learn how to quickly relieve tension even in cases where it is not possible to lie down or sit comfortably in a chair. In autogenic training, the "Relaxation Mask" is used for these purposes.

Relaxation mask exercise is done in the following way.

1. To relax the masticatory muscles with the head upright, silently say the sound "s", let your jaw drop.

2. Relax your tongue. This can be done with the silent syllable "te". If you are sitting, the tongue should “fall apart” in a relaxed manner in the space of the lower jaw, gently resting on the back surface of the lower teeth. If you lie down, the tip of the tongue rests slightly on the back surface of the upper teeth (the lower jaw moves slightly down).

3. Stay in this state for several minutes, observe how a wave of relaxation passes through the body with the relaxation of the masticatory muscles, how the muscles of the face relax, the eyelids become heavier, the look becomes blurred (this is due to the relaxation of the muscles that focus the lens).

4. The exercise must be completed with an exit, as in auto-training. If the exercise lasted less than 10 minutes and / or a deep autogenous state did not occur, it is enough to take a few deep breaths and sharp exhalations, then stretch the whole body while inhaling and open your eyes while exhaling.

For women, it will be useful to add massage stroking of the face to the "relaxation mask". Such psychological massage can become an indispensable rejuvenating cosmetic procedure. Participants of our relaxation trainings are very fond of doing this procedure: it not only calms and improves mood, but also slightly tightens the circular muscles of the face, smoothes out small mimic wrinkles. This is due to the fact that when chronic tension is removed from the face and jaw, blood supply and oxygen supply to the facial muscles increase, which leads to an improvement in turgor and the general condition of the muscles and skin of the face.

A similar procedure can be used as a light sleeping pill if done at night, just before bedtime. massage stroking can be done in combination with a "relaxation mask" or separately. It depends on what effect you want to achieve.

Stroking is done with the fingertips along the massage lines (from the central line of the face to the ears). Lightly touching with your fingers, as if with brushes (as in the elite "Royal massage"), you seem to sweep away daytime fatigue from your face. At the same time, you feel how, after the touch, every cell of your skin relaxes, how your face is smoothed. Pay special attention to the eyes and forehead area: by acting in this way on this area, you can reduce the tension of the eye muscles, which is very useful for tired eyes. Stroking the chin area, try to relax as much as possible, "let go" of the lower jaw. This procedure is done for a short time, exactly as much as you need to relieve tension. If everything is done correctly, then good mood and fast falling asleep will be a reward for your care of your health.

Hello dear friends!

It is important for every person to learn how to rest properly, so that physical fatigue and find a healthier way out of the body than with the help of diseases.

When was the last time you allowed your mind and body to enjoy the benefits of healthy rest? Have you ever completely abstracted from what is happening, turn off the phone, forget about business, plunging into the abyss of pleasant sensations?

I think not many people manage to do this systematically without self-flagellation and belief that the body will last decades in supersonic mode. But the pursuit of productivity, the desire to have time to do more, schedule, responsibilities and experiences, we are gradually turning into robots, which, surprisingly, fail.

Relaxation techniques are designed specifically to allow people to switch from the "outside" to the inside of their states.

Zones of Influence

Properly selected methods relieve muscle tightness, accumulated clamps and infringement. As a reward for such a process, the body is cleansed of toxins, acquired toxins and excessive nervous activity.

A person in a matter of hours after the procedure will feel better than before. Headaches, a feeling of heaviness and tightness in the chest will go away. A full-fledged and healthy one will return to your life, your appetite will normalize and you can truly feel like a person, and not a cornered artiodactyl animal.

The emotional background will also demonstrate a jump up, thereby allowing you to more productively solve flow problems. It will be easier for you to experience difficult life situations and stresses, you will be able to control mood swings, and enjoy what is happening.

It has been scientifically proven that people who have learned to relax use and, most importantly, save the energy they receive, which is concentrated in the solar plexus, more productively. And she, in turn, contributes to the fact that there would be enough strength not only for work, but also for other, no less interesting things.

But what is the right way to relax? And what relaxation methods are there that might be right for you? In order to find out the answer to the question, I have prepared today's article, in which you will learn about the ten most effective practices for bringing yourself "to feelings"!

1. Music and relaxation

Relaxation does not always mean the need to collapse on the sofa, like a seal, and “lie down”. I suggest you familiarize yourself with this method, which is perfect for both children and adults.

To do this, you need to settle in a room with subdued light. Take care of your surroundings soft pillows on all sides and cover yourself with a blanket.
Turn on pleasant, calm music that evokes a feeling of ease. Classical compositions or indie music are ideal for this.

After that, say out loud to your body the phrase: “I am relaxed” and feel your body in comfort and warmth. Individuals that have not previously practiced this approach may note that relaxation can be completely different, and not a banal rookery on the couch.

This is an important and necessary procedure in everyone's life, but it is worth noting that the method is not designed for a person experiencing stress "here and now".

2. Nice pictures

Visualization is considered a great helper to eliminate feelings of anxiety and growing panic. It is used as in complex life situation as well as in normal everyday life.

Take a seat in a comfortable position. It is best to avoid bright light and running around the apartment. Light it up with sandalwood or tea tree and start imagining pictures in your subconscious mind that are most pleasant to you.

It can be a lake, a house in the village, sunrise or sunset, and sometimes even kittens! If you are doing the exercise with a spouse or partner, ask them to describe the scene in a calm and relaxed voice, imagining themselves in it. Then repeat the exercise in reverse.

3. Fingers

Massage you can combine with the previous tips! Try to touch lightly, stroking the partner's back, shoulders, arms, fingers, palms and feet. Sometimes just 30 minutes is enough and the individual already feels like reborn!

I advise you not to forget about face and neck massage. The forehead occupies a special place, therefore, self-massage of this zone will save you from such unpleasant sensations as insomnia, nervousness and fatigue. A head to toe massage with a thorough foot massage is also great.

4. Mother Nature

Walking in nature has a super-powerful, positive effect on a person. Fresh air, complete with the movement of the body, tones its systems, nourishing with oxygen.

It is for this reason that, when coming home from a sortie, many individuals feel a slight weakness and a desire to sleep like a baby. Make your trips systematic, each time choosing a new place.

You can also embrace the strong and healthy tree. After standing with him in his arms for 5 minutes, you will definitely feel a surge of new strength!

5. Water

Not many people know that water can take away not only bad dreams, but also wash away negative energy from a person. In connection with this reason, I recommend that you join the water procedures.

It could be swimming in the pool cold and hot shower, which is very useful for the nervous system and maintaining the tone of the whole organism, as well as a relaxing, hot bath.

Add to it just a couple of drops of essential oil and you can feel how all the problems have left your head. Dive for at least 40 minutes, but if you have problems with the cardiovascular system, then limit yourself to 15 minutes and the temperature does not exceed 40 degrees.

6. Relax through creativity

For many, a hobby means not only a passion for a topic, but also a universal remedy for reducing anxiety levels. The process of creating something pacifies, replenishing the reserves of mental strength.

Take up gardening, go to the theatre, cinema or organ hall. You can also do needlework, play on musical instrument or crafts with your child.

Plus, I would like to mention the rosary. Turning them over helps to reduce tension and develop a calm, optimistic outlook on things.

7. Breathe

When a person is in a state or systematic "overload" of the nervous system, then his breathing takes on a superficial form. This can be seen when the individual's shoulders rise when inhaling.

This symptom tells that the person has a tendency to breathe only in the upper part of the chest, and this leads to a lack of the proper level of oxygen that nourishes the organs.

Proper air intake can not only relax, but also save while driving a car, speaking or responsible business.
Abdominal breathing occupies a special place in practice. What is its essence?

And the meaning is hidden in the development of a practice that allows you to relax the muscles that squeeze the diaphragm, from which the breaths are accelerated to cosmic limits.

Try to slow down your breathing at the moment of relaxation with the help of the ribs and diaphragm. It is especially useful to do this before bed. You need to perform a minimum of 10 consciously slowing down inhalations and exhalations, wrapping your arms around your waist and controlling the correctness of the process.

You may feel a slight pulsation coming from your body. This is absolutely normal and nothing to worry about.

8. Meditation

It is a chic source of solace, which manifests itself in different forms impact on people. Practice the asanas found in the classes. The position of the body sometimes plays a decisive role in the way to the harmony of the soul with the body.

There are also special tactics for breathing procedures: over-slowing down or vice versa, speeding up. There is a broadcast of special sounds, syllables and, of course, prayers that are present in transcendental meditative practice.

G. Benson in his book described in detail the phenomenon called “relaxed reaction”, which I definitely advise you to read. People who have been doing meditation for a long time have already felt its healing effect on the whole body, and especially on the spiritual principle.

If you decide to dedicate it to the list of daily, but useful habits, then the result will definitely please you!

9. Take turns!

Back in 1930 in the USA, a man named E. Jacobson developed a method called "relaxation and tension." The essence of this practice is the training of the ability to cause opposite states at your own discretion.

And moreover, be able to determine the current state of affairs! But deep immersion in such a skill requires many hours of study. Think about it, it takes from 10 to 30 hours just to teach the muscles of the hands to perform such a trick!

But having mastered and nurtured the "Pavlov's dog reflex", you can stop being afraid to suffer from an overabundance of clamps and heaviness.

10. Dark chocolate

Yes friends! Real chocolate, made from real cocoa beans, can be a complete way to unwind and trigger a massive rush of endorphins.

Just one teaspoon of ground cocoa beans mixed with banana fruit puree or smoothie can loosen the grip of stress, lift your spirits and rightly be considered one of the most amazing methods for quality relaxation.

If you eat chocolate in the form of bars, then prefer it black (without milk) with at least 80 percent cocoa. I used to think that I had chocolate, but it turned out to be only milk chocolate, which contains a huge amount of dubious additives.

That's all!

Subscribe, share and add in the comments to the article your unique ways to relieve stress!

See you on the blog, bye bye!

Work days are in full swing! No time to rest! On the email letters are pouring in one after another, the phone is heating up, meetings are scheduled with business partners in different parts of the city with a break between them of half an hour, customers demand special attention, management raises plans and always immediately waits with the next progress report. And we are constantly in the mode "faster, better, stronger", skimming through the letters, hastily writing answers, swearing and violating all sorts of rules, we still have time for the next meeting, making an effort on ourselves to smile pleasantly, we negotiate with clients. And so every day. And today is no exception. “We do everything quickly, on the move, fussing and, as it were, swallowing pieces of a precious life, the repetition of which, alas, will not happen.” Oleg Roy. There is no more than 5 minutes to relax!

Where are you now?

How do you feel now?

How does your body feel?

You're tired. Your brain constantly thinks and your whole body is tense in a mute readiness to act further, because “it is necessary”, because “it must and must”, because “I promised”.
If your body could speak, what would it say to you now? How would you rate your current state?
The answer is simple and unpretentious.

It's stress

“When you get caught in the rain, you can learn a useful lesson from it. If it starts raining unexpectedly, you don't want to get wet, so you run down the street to your house. But, having reached the house, you notice that you are still wet. If you decide not to move faster from the start, you will get wet, but you will not FUCK. The same should be done in other similar circumstances.” "Way of the Samurai"

Stress is a force that we are subjected to on a daily basis.

This is how the modern world works.

Most The best way Coping with stress is about getting around the situation that causes stress.

Is it possible to bypass interaction with colleagues, bosses, clients? Of course, the answer will be negative. Therefore, we will learn to restore strength and nerves during the working day.

To your attention 15 ways to relax in 5 minutes:

Cup of green tea

It has long been noted that green tea well relieves fatigue and neutralizes headaches. High-quality green tea (saving is contraindicated in this matter) perfectly supports the work of the brain and the cardiovascular system, which increases the overall tone of the body and, consequently, increases labor productivity (especially intellectual).

Chocolate

A small slice of your favorite sweet can be very effective in helping to calm your nerves. Dark chocolate contains a substance called L-tryptophan, a neurotransmitter that is responsible for creating a state of relaxation in the nervous system. A sense of peace is guaranteed to you.

Tropical vacation at work

Take a break from work: flip through your favorite photos of your past vacation in warm countries, put a picturesque picture on the monitor screen that motivates you to earn money for the next vacation of your dreams. And just treat yourself to the taste of your favorite fruits - banana, mango or citrus.

Meditation

Five minutes of silence. Sometimes this is all we need to recover and get back to business with good spirits. Just find a quiet and secluded place, make yourself comfortable, focus on your breathing. And after a pause, listen to the silence - the silence around and the silence inside your own thoughts.

"Pillow"

There are moments during the working day when we would give any price for the opportunity to lie down. But this is impossible in most cases (although there are progressive employers in the world who allow their employees 15-30 minutes of daytime sleep). But to imagine that we took a nap, because no one can forbid us ... Try to relax in your office chair, put your head down, close your eyes and imagine that you are "lying down." Five minutes of such imaginary sleep is quite capable of relieving daytime stress.

Breath

Is there an easier way to relieve stress than slow, deep breathing? A few consecutive calm breaths and exhalations will help you normalize blood pressure and feel more relaxed.

Alternative relaxation

Do you feel that anxiety and anxiety overwhelm you and prevent you from objectively analyzing the situation and making a decision? Tighten in response all the muscles that you can only feel in your body. And take the pressure off. If you are alone in the room, it’s not bad if you accompany the release of tension with a sharp exhalation with the sound “ha”. Repeat this exercise 3 to 5 times.

close your eyes

After alternative relaxation or as an exercise on its own, you can simply close your eyelids and sit with your eyes closed. This will provide you with a small but effective break during any task.

Massage

There are some great tricks to get yourself back in a cheerful state of mind. For example, you can give yourself a massage with a simple pencil: take a regular pencil and roll it intensively between your palms, or massage your hands and each finger individually, imitating putting on tight gloves on your hands. Such an independent "point" massage is biologically active points, trunk connected with all vital organs, actively represented precisely on the palms of your hands, will quickly awaken your entire body and create an active, active state that you need so much.

Cold water

After leaving the office, go to toilet room and dip your hands under cold water or wet your earlobes with cold water - this will help you cool the ardor of emotions. If there is no risk of spoiling the makeup, then you can wash your face.

Motion

Leave your workplace. Leave your mobile phone there. Walk up the stairs. Take a walk around the territory or just down the street. Listen to the sounds of the world. Listen to your thoughts and feelings. Give yourself a chance to rest.
Can't get away from work? Just get up from your chair. Stretch. Look out the window. Tidy up your desktop. Give yourself the opportunity to switch.

aromatherapy

Organize yourself five minutes of fragrant coffee drinking. And the body will cheer up and the soul will rejoice in the noble coffee aroma.
But seriously, you can resort to aroma oils: dropping a drop of essential oil with your favorite aroma (bergamot, lemongrass, sage, any citrus fruits, etc.) on your wrist will restore your sunny mood.

Communication

Allow yourself five minutes of pleasant chatting on the topic “about everything in the world” with your pleasant colleagues. Try not to talk about those topics that brought you out of a state of mental balance.

Music

Having equipped your workplace with such an important accessory as headphones, you can always escape from unpleasant situations and emotions that cause them by turning on your favorite music. And if you are lucky and you are alone in the office, then why not dance?

Vacation

And finally, just start planning your next vacation… Complex positive emotions associated with the anticipation of complete relaxation, you are guaranteed.

And what ways to relax in 5 minutes known to you? Share in the comments below

P.S. Remember that stress is only half of the situation that caused your tension and irritation, everything else is your reaction to this situation. I choose life without stress! And I wish you to make the right choice)

P.P.S and everyone who is tired of dealing with stress, I invite you to reboot and restore mental strength on an anti-stress journey