Nowadays, everyone is in a hurry somewhere, often they don’t have a single minute to take a break and relax. Stress and stress build up over the years. In the end, the immune system "cracks". A 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 that are difficult to do without in the modern world. You can choose the technique you like and try it on yourself.
What is relaxation?
It is important to know that this is not just a way to relax your body and soul. 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 migraines, gastritis or hypertension. The technique of relaxation and relaxation has a wide range of effects on the body. Her followers are distinguished by the ability to cope with life's trials without outside help. It helps to consciously reduce muscle tension through special exercises.
If a person systematically practices relaxation techniques for a long time, his physiological state returns to normal, which contributes significantly to endurance and performance.
The danger of overvoltage
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 is reduced, the general tone of the body increases.
The spiritual and physical components of man are closely intertwined, so the technique of relaxation and relaxation helps both the body and the mind. But without the principle of generalization, hoping for success is not worth it. Exercises must be clearly organized and systematic. After all, this is not a lifesaver, by the wave of which everything will instantly improve.
Why relaxation is necessary
The ultimate goal of relaxation techniques is to find peace and tranquility, then no stressful situations can knock you off your feet. The most important thing is to find time for relaxation. To do this, you must be placed in a secluded corner, inaccessible to all kinds of external influences. TV, phone and other irritants should not distract you.
When choosing a relaxation technique should be guided by personal preferences and expectations. But you need to start by looking for a competent mentor who will help you master the technique you have chosen. After that, you can do all the exercises without assistance.
The importance of proper breathing
The easiest way to gain a sense of relaxation and inner peace is to control breathing. Keep track of this throughout the day and often ask these questions:
- Does my breath freeze in stressful situations that pose a potential threat?
- Are my breaths deep or shallow?
- What is their frequency?
We cannot directly affect the breathing process, as it happens by itself. But we can change this process. If it is convenient to settle down in a place devoid of external stimuli, then you can begin to breathe deeply and calmly, aware of each breath you take and exhale. The goal of proper breathing is to evenly supply oxygen to the lungs at intervals of about five seconds.
The essence of muscle relaxation technique
To relax and get rid of the problems of everyday life, you do not always need to use the techniques of yoga or meditation. Often we unconsciously apply this or that relaxation technique, simply stretching or taking a few deep breaths. You can also cite as an example a person who, at the end of a working day, gets behind the wheel of his car. During the trip, he involuntarily looks at the passing trees, houses, squares, imagines that he will find a cozy sofa, an affectionate wife, a faithful dog at home. A person’s consciousness switches, psychophysical stress decreases, forces are 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 maintain the body in good shape.
Simple ways to get rid of stress
Fortunately, there are many relaxation and self-regulation techniques. Anyone can be added to the list of their daily rituals. It:
- Deep breath. The method is quite simple, but if used properly, it can affect the mind. Works great in stressful situations. It is necessary to fill the lungs with air, hold your breath for 10-12 seconds, then exhale very slowly. A break will make it possible to realize the seriousness of the situation, evaluate their own advantages, as well as get nourishment for the body and moderate the excitement. An important aspect of the technique is that you need to drive away negative thoughts from yourself, as they prevent you from getting the proper result.
- Embrace. They are the best method of sedation, as they give a feeling of support and safety. During the "hugs" endorphins are released into the blood, allowing you to overcome stress. An important aspect of the reception is that you need to cuddle only with a person close to you who is pleasant. An unsympathetic person will cause only a storm of negativity, exacerbating the situation. It is best to cuddle with the kids. Children are able not only to calm, but also to cheer up.
- Massage. It is one of the most effective relaxation techniques. The course of such treatment gives a lasting therapeutic effect. Even one massage session can give a pleasant sensation, relax tense muscles, 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 spine is preferable, since it is there that many arteries, veins and nerve endings pass. A massage, combined with the relaxation technique according to Jacobson, will enhance blood circulation, soothe muscles and at the same time give a feeling of vigor.
- 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 quite enough to purchase an aroma lamp and put it on your desktop. A few drops of orange oil are perfect for this! In addition, the spirits with the smell of this representative of citrus fruits, or simply a vase filled with these bright tropical fruits, will have a positive effect on the mood.
- Music. Since ancient times, the kings have appealed to her, as she is a truly magical method to relieve 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, this is no less useful. If you dance to the drum every day for 15 minutes in the morning, then after some time you will feel like a more cheerful and laid-back person. The reason for this is the vibration emanating from the percussion instrument.
- Herbal teas. Refusal of caffeine (black and green teas, coffee) and the transition to the use of medicinal plants leads to the elimination of toxins from the body and an improvement in concentration. The main thing is that herbal tea is correctly selected. Chamomile, lemon balm and mint can calm down, and ginseng and oregano give vigor. If you have problems with blood pressure, then be sure to get a doctor's consultation before using herbal teas.
Progressive Muscle Relaxation Technique
These are independent exercises, combined into a program. We need well-functioning systematic training aimed at obtaining the best result, otherwise there will be little benefit. It should be noted that the deep relaxation technique helps maintain the overall tone of the body, which is necessary for many diseases. In addition, this technique can be used to relax individual organs and systems.
The meaning of this technique is to learn how to alternate and control both tension and relaxation. The Jacobson relaxation technique helps to consciously relax muscle groups from the head to the tips of the toes. To do this, you need to comfortably sit in an armchair, close your eyes and at a moderate pace start the program. The technique is quite simple, so it is very easy to learn.
Before you begin, read each exercise a few times and understand the essence. The technique of progressive muscle relaxation should teach you proper relaxation, so sit back, close your eyelids. Next, you should strain and initialize the muscles in the sequence shown below.
Exercise number 1. Forearm:
- Squeeze your fingers into a fist for 5 seconds, and feel how the muscles of the forearm and hands become tight.
- For 30 seconds, unclench your fingers, completely relaxing them. In this case, slight tingling (goosebumps), or just a feeling of pleasant warmth, will appear in the muscles of the forearm and hand.
Do this exercise on both hands, and then proceed to the next step.
Exercise number 2. Biceps:
- Squeeze your hand. You need to strain the biceps muscle. The forearm should remain calm.
- Lower your hand on the arm of the chair, feeling how soft and warm it is. Compare your sensations with the relaxation of the muscles of the forearm. Feel the difference. Rate the result.
Exercise number 3. Triceps:
- Extend your arm along the body, while straining the desired muscle. This exercise is best done 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 strain the shoulder muscles, lifting them up.
- Let your shoulders go down, feel a nice tingling sensation.
Exercise number 5. Occipital region:
- Tilt your head back while straining your desired muscles.
- Bring your head to the starting position.
Exercise number 6. Facial area:
- Hold your jaw tight and squint. At the same time, it is precisely those muscles that are responsible for facial expressions.
- Bring everything 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:
- Draw in the stomach as you exhale, straining it until you feel firm.
- Take a deep breath by relaxing the muscles of the peritoneum.
Exercise number 9 Buttocks and hips:
- Bring the sciatic muscles together, straining the femur.
- Relax your buttocks completely.
Exercise number 10 Caviar:
- Tighten your calf muscles by stretching your feet and toes down.
- Relax your legs.
Exercise No. 11 Ankle:
- Tighten your tibial muscles by lifting your toes up.
- Bring your feet 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
In modern psychology, there are many productive methods of relaxation and self-regulation, which are easy to use and do not require physical costs. Consider the most effective of them.
Breathing exercises
Similar techniques are the foundation of yoga and Pilates. In addition, breathing relaxation techniques are widely used among professional athletes, as they help to relax very well.
To achieve a positive result, classes should be held in twilight and silence, or to the accompaniment of a rhythmic melody. It is best to use wildlife sounds such as whale singing. An important aspect in choosing a musical composition is the lack of text, as the words are very distracting and interfere with the correct mood.
Having decided on the melody, take a comfortable position for you and relax your abdominal muscles. Now close your eyes and focus on breathing - it should be calm, but rhythmic. Control the process of how your chest and stomach are filled with oxygen. Start to visualize. Imagine how air penetrates through the skin, filling each hand. The same should be done with each part of the body, switching only after having 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 several minutes, tensing the muscles of the peritoneum.
Image creation
This method is much more complicated, as it requires systematic training and is one of the techniques of deep relaxation. Visualization is not an easy task, therefore it is not given to almost anyone the first time.
Turn on a pleasant melody, take a comfortable position and start the reception. Imagine the conditions and conditions that are most desired for you. Your working image may be the top of the mountain, the edge of the forest, the sea coast. 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 present everything to the smallest detail in it.
If you saw yourself on the beach, you definitely need to hear the sound of waves beating on the beach, feel the warmth of the sand and its texture, feel the hot rays of the sun on your skin, the taste of salt on your lips and the freshness of the wind in your hair.
You can try different options over several sessions. Regular use of this visualization will develop 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 make 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 consists in keeping the body in a certain position with involuntary muscle stretching (isometric work of minimal 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, the syndromes of various diseases disappear. To achieve the desired result, it is necessary to take into account such features:
- Each exercise should be short and performed without undue stress. If you do not pay attention to these parameters, then you can get the opposite result. In addition, special attention should be paid to intervals, otherwise the physical and psychological clamps will not disappear, but only intensify.
- Muscles can be strained consciously (not necessarily isometrically), as a result of which the exercise will 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, your muscles will work better. This is how our body works.
Before you begin the technique of post-isometric relaxation, you need to fix your body in the right position (convenient for you). Excessive tension and pain will not allow you to achieve what you want, so observe 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, begin to stretch the muscles, which should last no more than 10 seconds. The cycle should be repeated several times.
If after applying soft manual techniques of post-isometric relaxation, relaxation was not achieved, then the time should be extended to 30 seconds. If you strictly follow the rules, then the desired effect can be achieved after the third approach.
At the initial stage of the lesson, the instructor should supervise to help you get out of relaxation correctly. In addition, the mentor will help you master the basic techniques of this technique and teach you how to feel your own body in space.
:
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- Eliminate pain.
- Reduced muscle tone.
- Treatment of pathologies associated with the spine.
Before you start using this technique, you need to consult your family doctor, since for some diseases the use of this practice is unacceptable.