“All illnesses are from nerves” - there is a lot of truth in this joke, doctors say. Constant stress leads to a decrease in the body's defenses, and it becomes vulnerable to many diseases. It would be a mistake to think that stress is a modern problem. The life of people a hundred and a thousand years ago was full of problems. The need for relaxation was understood in antiquity: some techniques are more than a thousand years old. Obviously, knowing how to relax is useful to everyone. We bring to your attention 7 effective and simple ways to "reboot" the nervous system.

Relaxing massage is an art that needs to be specially trained and then practiced for several years in order to achieve perfection. But everyone is able to do a simple relaxing massage, moreover, you can do it yourself: with soft massaging movements, walk along each finger in turn, first one, then the other, and then along the earlobes; massage the face with the fingertips in a circular motion, and the scalp with slightly more rigid movements. It's easy and only takes a few minutes.

Source: depositphotos.com

Water is the best, most powerful anti-stress agent. Almost all water procedures have a relaxing effect. When a person experiences a strong psycho-emotional stress, he is offered a drink; The best place to relax is by the water…

It is not always possible to go to the sea, but you can almost always take a shower while at home. For a relaxing effect, turn on warm water. If the shower is removable and equipped with a water supply mode switch, you can do a water massage - it combines the benefits of a conventional massage and water treatments. Even better is relaxing in a warm bath. If it is not possible to take a shower or bath, you should just wash your face or hold your hands in the water for a few minutes to the elbow.

Source: depositphotos.com

We attach more importance to fragrances, we make sure that we smell good. Smells are very powerful: they can make the environment unbearable or, conversely, extremely pleasant. Do not underestimate the relaxation possibilities of aromas. But there is a nuance - the individuality of the reaction to smells. It takes some time to figure out which scents—perfumes, essential oils, flowers, and so on—help you relax.

An interesting fact: scientists have found one smell that absolutely everyone likes. It was the aroma of freshly baked bread. If you want to bring an atmosphere of soft goodwill, relaxation and comfort into your home, bake bread or, for example, a pie.

Source: depositphotos.com

Yogis say that breathing practices are the most effective remedy relaxation. Western researchers agree with the yogis. It is enough to recall the special breathing techniques that are recommended for women in labor. The simplest exercise is counting the breath. You need to count how many breathing movements you make in a minute, focusing on each movement. Another exercise is to take four short breaths, and the fifth longer one for several minutes.

Source: depositphotos.com

Art therapy

Many familiar things, having received an unusual name, are perceived as something complex and difficult to access. This is what happened with art therapy: it is not necessarily a session with a psychologist, it is everything that relates to art (art - English “art”), but is done not with the aim of achieving a high artistic result, but with the goal of relaxing in the process. Art therapy is drawing, modeling from clay and plasticine, coloring pictures, cutting with a jigsaw, participating in amateur productions ... There is only one condition: you should like what you are doing, and what does not work should not cause irritation.

The ability to relax at will is very important skill that everyone should have. Live in modern world very tense and stressful, both mentally and physically. This applies to high-tech workers and computers sitting in front of a monitor for hours, which leads to many hours of tension in some muscles and joints.

This also applies to other workers, for example, those who spend a lot of time behind the wheel, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word, as people blame stress for many of their problems. It's hard for people to relax. This article contains five better ways for healthy relaxation.

Relaxation Technique 1: Breathe to relax and calm down

Breath control is the basic skill needed to quickly calm down and relax. By consciously controlling your breathing, you are temporarily distracted from stressful thoughts. Some breathing techniques provide a quick sedative effect.

I suggest the following breathing exercise:

• If possible, lie down or sit comfortably.
• Close your eyes and focus your attention on the nostrils as air enters them.
• Take a slow and deep breath in through your nose. Note that the air entering the nose is cold.
• Hold your breath for a few seconds, keeping your attention at the same point.
• Exhale slowly and calmly through your nose. Note that the air leaving the nostrils is already warm.
• Do this for a few minutes until the disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

• Closed eyes and a comfortable position already relaxes a little.
• With slow breathing with a delay before exhalation, the heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. In stressful situations, you can perform this exercise without preparatory phase if there is no time or space for it.
• Concentration on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other negative thoughts.

However, to improve breathing and cope with stress and negative experiences can be even easier.
You need to slowly draw air into the lungs, then hold the air, slowly counting to four. In the same way, exhale for four counts - and hold your breath again for four counts without inhaling.

With this breathing practice, you can kill two birds with one stone. First, willy-nilly force yourself to breathe slowly and avoid hyperventilation. Second, take the excited mind away from the problem that caused the violent reaction and switch it to the count from one to four.

Relaxation technique 2: progressive muscle relaxation
(according to Jackopson)

Progressive Muscle Relaxation is the simplest technique from which many more complex relaxation techniques have evolved. The Progressive Relaxation System is named after the Harvard physiologist Edmund Jacobson. It is based on the fact that after a strong tension, the muscle automatically relaxes.

Before you begin to perform the exercises, you need to take the most comfortable position for you in space. It is desirable that the position be seated, as relaxation of the neck muscles involves movement of the head.

However, to relax according to Jacobson, you can also lie on your back on a hard, flat surface, close your eyes and select an object: for starters, a small muscle group - for example, calves, abdominals, hands. This group must first be strongly strained (although in order to feel them), and then sharply relax - and fully feel this relaxation.

The number of muscles involved in relaxation should be gradually increased. The classic scheme of progressive relaxation: sequential movement (tension-relaxation) from the neck muscles to the muscles of the tips of the legs.

When performing the exercise, do not tense the muscles too much, and do not tense the muscles that do not belong to the specific group mentioned on this stage. After relaxation of the tension, the muscles should be more relaxed than before the tension.

Sit in a comfortable chair or lie down. Take a few slow breaths in and out. Then start in the following sequence.

1. Hands. The first exercise is aimed at relaxing the muscles of the arm. This is a simple clenching of the hand into a fist. The exercise must be repeated 5 times. Do not forget that any pain, including that resulting from the exercise, cannot have anything to do with relaxation. After the task is completed, shift your focus to the sensations in your hand. From the first time you may not notice anything special. This is normal, because you have not paid attention to what is happening in your body for so long. Except of course pain.

* After 4 days, you add the following exercise: spread your fingers on your hand to such an extent that you feel tension. Yes, it should be tension, NO pain. In this exercise, when viewed from above, it resembles an asterisk.

* The next exercise: we strain the brush, bringing the palm to the body. So that the hand and wrist form a right angle. Fingers point up.

* The exercise is similar to the previous one, only in this case the fingers look down.

2. Biceps and triceps. Next, we bend the arm at the elbow joint, straining the muscles of the forearm. The biceps are tense (tighten the muscle, but shake the hands to make sure they are not clenched into fists); relaxed (put your hands down on the chair).

* We do the exercises on the contrary: we try to straighten the arm as much as possible in order to feel the tension in the triceps.

3. Shoulders. Shrug your shoulders and keep them as tense as possible and still comfortable for you. Pull your shoulders back (carefully); relax. Push them forward (push); relax.

4. Neck (lateral muscles). We work with the muscles of the neck. Shoulders are even, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.

* Neck (back muscles). We tilt our head forward, pressing the chin to the chest. We keep the muscles in tension. Relax.

* Neck (anterior muscles) Gently tilt our head back. We repeat the exercise 5 times. We concentrate on the sensations that are happening in your muscles.

If you conscientiously approached the development of the technique and practiced it for at least 15 minutes a day, at this stage you will already come close to the qualitative relaxation of your body. This is due to the generalizing function of our brain. A good relaxation of the muscles of the hands for 10 minutes leads to the spread of relaxation throughout the body.

5. Breathing. Breathe in as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.

6. Back. Press your shoulders against the back of the chair and push your body forward so that your back arches; relax. Do this exercise with caution or don't do it at all.

7. Buttocks. Strongly tighten your buttocks and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.

8. Hips. Stretch your legs and lift them 15 cm off the floor or footrest, but do not strain your abdominal muscles; relax. Press the feet (heels) to the floor or footboard; relax.

9. Belly. Pull your stomach in as much as possible; relax completely. Inflate your stomach or tighten your muscles as if you are preparing for a blow; relax.

10. Calves and feet. Raise your toes (without lifting your feet); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.

11. Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

12. Face. Relaxation of the facial muscles completes the set of exercises.

* Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.

* Tongue (protruding and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely at the bottom of the mouth). Draw it back into the larynx as far as possible; relax.

* Language (heaven and bottom). Press the tongue against the palate; relax. Press it to the bottom of the mouth; relax.

* Eyes. Open your eyes as wide as possible and feel the tension in the frontal muscles, wrinkle your eyebrows; relax.

* Close your eyes as best you can without disturbing your comfort. This will allow you to contract a large amount of the muscles around the eyes.; relax. Make sure you completely relax the muscles in your eyes, forehead, and nose after each strain.

* The last exercise tones the lower part of the face. We imagine that we really want to kiss someone - we stretch our lips into a tube.

You must understand that mastering this method will require regularity from you first of all. The sequence of exercises matters, they should be mastered in the prescribed order.

The interval of acquaintance with each subsequent exercise should be at least 4 days. This means that on the first training day you do only one exercise. After 4 days, add another one and so on. This is done in order to train muscle memory, which, as Jacobson’s relaxation is mastered, will automatically “turn on relaxation” over time when performing at least one exercise. To obtain such a result, you will need about 3 months, while it should be noted that with the regular implementation of the complex, you will receive tangible results in a few weeks.

Important: Remember that the state of relaxation cannot occur in the presence of pain. Therefore, you should be careful not to overdo it when exercising.

Disadvantages of the Jacobson Progressive Relaxation System: It takes a long time and can only work in a calm environment where it is possible to lie down and practice relaxation along with deep breathing. A person in standard working conditions has few such opportunities, so there are more adapted methods.

Relaxation technique 3: Soothing Visualization

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

• Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all means of communication so as not to be distracted.
• Imagine yourself in a quiet and peaceful place of your choice. It could be a deserted beach, a flowery meadow, a forest, a boat, or any other place where you feel relaxed.
• Hold this image and, while experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
• The more realistic the image, the more positive emotions you will get.
• When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation technique 4: Stimulation of alpha and theta levels using audio programs

The human brain functions in different states of consciousness and attention. different levels are distinguished by the frequency of brain waves, as can be seen in the EEG (electroencephalogram). These levels are named after the letters of the Greek alphabet.

The general agreement regarding wave patterns of brain activity is as follows:

• Beta- 14 Hz and above. A state of readiness, an active state of the brain. Associated with thinking and being awake.
• Alpha- from 8 to 14 Hz. Relaxed state of mind. Associated with immersion in dreams, general relaxation.
• Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
• Delta- below 4 Hz. Deep dream. Unconscious state.

The alpha state is recognized as the healthiest state of the brain, as it is associated with relaxed brain activity. This state is also used as the basis for advanced mind control techniques such as meditation, the José Silva method, and others.

It is possible to stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and make it work at the desired frequency. To reduce stress, binaural beats are overlaid on top of rain sounds, which have a calming effect on their own.

There are many relaxation recordings available online, such as Reiki Healing Music.

The ability to relax or perform relaxation is not only the basis of a vibrant and productive life, but also an art that you have to learn.

In order to always be at the peak of your abilities, you need to be able to restore strength, stabilize your emotional state, which, in turn, will help you minimize the level of stress in your life and successfully cope with any situations.

Relaxation methods. Relaxation Techniques

There are many ways and techniques of relaxation, which are based on:

• Music,
• Breath,
• Visualization,
• Different kinds meditations
• Deep meditation.

Anyone can master these techniques, and you can do it even at home, even during breaks at work.

Relaxation through music

Music is a very accessible tool, and the effect of listening to the right songs will please you. You can stay at home, turn on the records, and it will do its job - put you in a relaxing mood.

Music that immerses in a state of relaxation usually uses special harmonies that have a relaxing effect on the listener. The choice of tools is also important. Often among them there can be authentic ones, for example, Turkish ney or Indian sitar. Their sounds are so soothing that you will feel yourself being lulled by exotic melodies. And now I don’t even want to reach for the remote control to turn off the track and go to sleep.

Music first, then everything else.

Breathing practices

Another way is connected with breathing, concentration on it, full awareness of the process of inhalation and exhalation, feeling its warmth. This method is very effective, but it takes a little practice to really become part of your relaxation arsenal.

By doing conscious breathing or pranayama, you can achieve such amazing results that after a while it will be enough for you to take a couple of cycles of inhalation and exhalation to get into that state that is called deep relaxation.

Relaxation through visualization

Relaxation, built on visualization, includes the presentation of some kind of image, situation. It is important that they are positively colored. You can remember pleasant episodes from your life, perhaps it will be relaxation, landscapes of nature, images of mountains, reservoirs or heavenly places like the tropical beaches of the Maldives.

Any soothing, positively acting images will do, from one presentation of which you are transported to another reality. Imagine them in as much detail as possible, see if you are there in your visualization. If not, then add yourself there. This alone will allow you to merge with the visualized image and feel yourself in the presented picture.

This technique will not only help you relax well, but also improve your mood, uplift your spirit and help develop creativity. At creative people images from future creatures first of all arise in the head; great works begin to be created there, film scripts, plots of books and theatrical plays are written. Everything starts with ideas, and then gradually the thought-form materializes. But this will be discussed in the next article.

Meditation as a way to relax

Different types of meditation such as object meditation, dynamic meditation, zen, mindfulness meditation, vipassana course; they can all be great ways to get into a relaxed state. The principle of any meditation is based on the fact that the practitioner passes into another state of consciousness, and this is possible only when the proper degree of relaxation of the body and mind is achieved.

Although relaxation is one of the conditions for successful meditation, it is also its goal. Practicing meditation, you are even more immersed in it, disconnected from external stimuli and become extremely aware and receptive at a new level, plunging into a state of deep meditation.

Deep Meditation Leads to Complete Relaxation

This state is characterized by the fact that the rhythms of your brain activity gradually slow down, which allows the whole body to completely relax, unblock muscle clamps, relax to such an extent that your body becomes as if weightless. Other characteristics that describe this state are also possible: the body “dissolves” or, on the contrary, you feel how it becomes heavier; sensation of a light breeze around the head or in the region of the limbs. It can be cool or, conversely, warm.

When you begin to feel something like this, it means that you are on the right track, the body is sinking deeper and deeper into relaxation. The influence of beta brain waves is reduced, and the more you become aware of your body and sensations, the more beta rhythms will begin to give way to the alpha brain waves that we need.

Alpha rhythms of the brain

In ordinary life, everyone experienced in practice the impact of alpha rhythms on themselves. This is the state when you fall asleep. You are not yet asleep, but you are no longer awake. In this state, it is impossible to do things that require the maximum return of energy and concentration on one thing. Consciousness is not fixed, it seems to be around you, it is able to register signals outside world, but internal judgments are disabled, access to the inner voice of criticism is not available, and this is good.

When you are in the alpha state, you can really recharge your energy for the whole day. Many practitioners of deep meditation have noticed that the more they relax, the more they feel the restorative, refreshing effect upon coming out of relaxation.

Relaxation exercises

One of the most effective and well-known exercises based on the technique of progressive relaxation is immersion in complete relaxation by focusing on your body, its individual parts. The implementation of this exercise is based on the fact that you consistently direct your consciousness to different parts of the body, primarily to the muscles. Starting with the muscles of the face and ending with the feet.

In order to achieve the effect of relaxation, you must first feel the muscles, that is, tense them, and then relax. And in this way you mentally pass through the whole body from top to bottom, and by the time you finish such an inspection, relaxation will be achieved. This is a very easy exercise, accessible to everyone.

The main thing is to allocate 15-20 minutes of free time, it is advisable to sit comfortably or even lie down. The place should be quiet and the lights dimmed. Nothing should distract you. The atmosphere is pleasant, music for relaxation sounds softly, you inhale and exhale deeply and slowly several times and you can start doing the exercise.

People like it so much that many then perform relaxation according to this technique every day before going to bed. After all, it relieves stress and prepares all body systems for sleep.

Practicing Yoga Nidra as a Method of Relaxation

Speaking of sleep, how not to recall the wonderful technique "", otherwise known as yoga for sleep. By the way, the first part of this practice just includes the exercise described above. It can be performed in different variations, for example, the process of relaxation and removal of muscle tension does not begin from the head and face, but from the fingers, but this does not change the essence of the matter. You are aware, you feel your body, coolness or warmth, tingling in the palms - this activates energy channels. Now that you are becoming more aware, your consciousness is open to the great flow of information coming through your body. Therefore, you feel much more signals passing through you.

This is the first stage that prepares you for the "nidra" itself, a state bordering between sleep and wakefulness. Properly performed relaxation will also lead to emotional relaxation, which, in turn, will open a channel for access to the world of the subconscious, where you can work with your emotional blocks and even effectively resolve many life situations. The mind is open, you have reached a deeper level of the subconscious, which leads you to deep relaxation.

Deep relaxation in the practice of "Yoga Nidra"

Immersion in deep relaxation is achieved by disconnecting external senses from external stimuli. It would be better to call it disidentification with the reality around you and immersion in inner world.

You are still at home, you are still aware of your "I", but your feelings are free from those images and objects that usually stimulate the work of consciousness. This is one of the goals of the practice - to bring you to yourself, to help you penetrate into the inner world, to connect with the deep layer of the psyche - the subconscious. This can only be done when the mind has been silenced. Real inner silence, where the mind ceases to conduct an internal dialogue, and the consciousness finally becomes accessible to the deposits of information that in the past could not be reached - any meditation begins with this.

Meditation as a method of deep relaxation

The purpose of most meditation is to stop the mind and still it. Such a goal is feasible if you have gone through the initial stages of relaxation. Maybe you have learned to relax by practicing visualization or progressive relaxation. You could chant mantras or concentrate and control your breath with breathing exercises. Whatever method you use, they all lead to the same thing - stopping the internal dialogue with yourself.

When silence reigns, real meditation begins. Having come to a state of inner silence, you also disconnect from your desires, which were once so significant for you; worries no longer excite - you can not remember this at all, since you parted with them even before the very entrance to deep meditation. Your consciousness is open to the universal mind. It is in this state that you practice Dhyana, the seventh step of Ashtanga yoga, when you merge with the image of your meditation.

This stage is preceded by Dharana - the practice of concentration on an object or image.

By moving your attention from one part of the body to another, being aware of it, as you did, using one of the relaxation techniques, you are simultaneously practicing Dharana.

Trataka, or the practice of gazing

Speaking of trataka, which, along with meditation, is also shatkarma, i.e., a purification technique, it must be emphasized that this is a fairly simple method of relaxation, based on the fact that the practitioner gazes at the chosen object (this may be a mandala, some kind of symbol or image) without looking away or blinking. At the same time, thoughts stop instantly, because the mechanism responsible for the work of thinking is closely related to the movement of the eyes.

The practice of trataka on a lit candle is especially popular because it can improve eyesight. But you need to start practicing carefully - so that the eyes gradually get used to this exercise.

Yoga for relaxation

The practice of yoga complexes is the best suited to bring the emotional state back to normal, balance feelings and relax the body. Yoga practitioners know that holding a pose and being relaxed at the same time is one of the main conditions in the practice of yoga, it also indicates the correct performance of asanas.

In order for the practice to bring the desired effect of relaxation, follow the main rules:

• Prepare the room
• Choose a set of asanas for practice,
• During execution, focus on inner feelings,
• Try to concentrate on your breath while holding the asana.

Benefits of performing asanas and relaxation of the soul

The complex of yoga asanas in terms of its effect on the body is interesting in that, depending on the time of the day when you practice, its effect on the body may vary. So, if you perform the complex in the morning, you warm up and energize for the whole day. If you perform asanas in the evening, they have a calming effect on the entire body as a whole, not only on the psyche.

Also, the achievement of the relaxation effect depends on the choice of asanas. For example, the Surya Namaskar complex is recommended to be done in the morning, and Chandra Namaskar in the evening. The sun - during the day, the moon - after sunset.

Analyzing the principle of the calming effect of asanas on the body, we come to a conclusion that is initially emphasized in the principles of hatha yoga: the importance of awareness and self-absorption. Concentration on internal sensations, breathing, in themselves create the effect of relaxation. So, by performing a set of yoga exercises, you harmonize the work of organs not only physical body but also stabilize your psycho-emotional state.

The energies in the body are balanced, and the soul rests. Your body does the exercises, but the effect of the exercise is reflected in the soul, because the energy channels open, and in certain postures, the energies passing through the body are redirected. All this cannot but affect your state of mind. You stop worrying, peace of mind is restored. A balance between the physical and the emotional has been achieved.

Instead of an afterword

All of the above methods and ways to achieve a state of relaxation can be used both separately and together, creating your own set of exercises based on the techniques known to you. You can vary their use and choose those that are most effective for you.

Good luck in practicing the art of relaxation and creating a new image of yourself!

Relaxation (relaxation) of tense muscles has become a recognized way of dealing with stress. It has been observed that people who know how to relax retain the energy needed to continue their activities, are less irritable and aggressive. This skill helps not to depend on any bad habits...

Muscle work, relaxation

Muscles begin to work when order from the brain to perform some activity, such as "work" or "dance". We unconsciously tell the muscles to work. This ability is initially incorporated and stored in the brain structures. But sometimes the work of the muscles occurs as a result of stimulation from the outside. If an object is rapidly approaching our eyes, we automatically close them or blink. This is a reflex action. Many of them keep a person healthy. For example, we unconsciously shiver when it's cold. This is necessary in order to retain the heat of one's own body by muscular activity.

If a threatening situation arises, it works defensive reflex, as a result, we either protect ourselves or run away. This is a very primitive reaction common to man and animal. Stress, however, is not caused by any one sudden event. This is a long-term state in which tension builds up gradually, so the defensive reflex is powerless against stress.

Tension and relaxation

Tension can be caused various factors or a combination of them: emotional distress, family troubles, poor health, problems at work - all this, combined against the backdrop of an unhealthy environment or an unfamiliar environment, can cause a state of stress.

Light stress can be a stimulating factor, however, it is difficult to say what is the limit for each individual. This limit can change, and for any person, an unexpected misfortune, such as the illness of a family member, may be too strong a blow. If tension exceeds healthy stimulation and for too long, it can have serious consequences, such as insomnia and even become a factor in provoking heart disease.

This is because adrenaline is released, the heart rate increases, blood pressure rises and the amount of sugar in the blood rises.

Relaxation Methods

All these physiological responses are triggered by emotional stimuli, so it is believed that physical relaxation of tense muscles can produce a sense of calm. As the relaxation effect disappears, the physiological symptoms of stress, such as increased heart rate, normalize. This serves as the basis for the development of reliable relaxation techniques.
We will give you general recommendations.

Relaxation through rest

Try this method on yourself or on someone else. A person comfortably settles down in a darkened room in a warm bed, on soft pillows, covered with a blanket. You can turn on relaxing music. Then, in a calm voice, order him or yourself to relax. People who have never enjoyed relaxation in this way before will find that relaxation is a pleasant, important and necessary part of their life. Everyday life. This technique is not suitable for severe stress.

Relaxation through visualization

As in the previous case, with which this technique can be combined, the person should be comfortable. Then, in a soothing voice, he is asked to visualize calm pictures - perhaps a quiet lake, birds flying against a moonlit sky, or kittens frolicking. Alternating with these instructions, general recommendations are given for eliminating anxiety and enjoying peace. This can be useful both in a certain period and in everyday life.

Relaxation with massage

Massage can be combined with the two previous techniques. light stroking in combination with a general massage lasting about an hour can bring great relief, but this can only be done under the guidance of a massage therapist. Self-massage of the face, especially the forehead, helps relieve tension, insomnia and causes a feeling of relief.

Relaxation by shifting attention

This can include anything - from painting and theater to gardening, knitting or going to the movies. Immersing yourself in such activities brings relief and may even make you look at events more positively and calmly.

A soothing, stress-relieving effect is also exerted by sorting out the rosary. In Greece and the East, the rosary is made of wood, stone, Ivory and glass.

Relaxation with tranquilizers

In some pathological conditions, tranquilizers are very useful for a certain time. However their abuse can lead to addiction. Tranquilizers are always prescribed by a doctor and taken under his careful supervision. The doctor tries to give the minimum dose whenever possible.

Relaxation through breathing

This includes the conscious process of breathing, while the patient, with the help of the diaphragm and lower ribs slows down breathing. With tension, there is a tendency to breathe only in the upper part of the chest or to hold the breath. Proper breathing often helps during exciting situations such as driving, public speaking, or interviews.

Relaxation with hypnosis

There are various methods of hypnosis. Typically, the inductor induces a hypnotic state by repeating suggestions in a monotonous voice. After that, the recipient only follows his orders and can even continue to follow the suggested instructions even after leaving hypnosis, for example, remain in a relaxed state.

An experienced doctor is needed to manage the hypnotic state, and work is carried out only with people who are suggestible. Auto-suggestion consists in repeating phrases like “I am relaxed”, during the pronunciation of which calm α-rhythms arise in the brain.

Relaxation through meditation

Meditation is an ancient way of calming, containing many forms. These can be body positions such as yoga asanas; special types of breathing; repetition individual sounds or prayer, as in transcendental meditation.

One can use the form of the so-called "relaxed reaction" described by Herbert Benson in his book, or plunge into prayer, as Christians or Buddhists do. Meditators claim that becoming a daily meditation promotes calmness and less exposure to stress.

Relaxation exercises

Relaxation exercises can result in a sense of well-being, which, despite significant differences, is sometimes confused with true physiological relaxation. In fact, it can be associated with fatigue or simply with a feeling of relief after finishing work.

However, it is useful to experience this feeling, especially if it helps to master other ways of voluntary control of relaxation. This method can be used in everyday life.

Relaxation with water

Everyone knows that water "washes away" all negative energy. Therefore, it is useful to swim, take relaxing baths, and also stand under jets of warm or cool water. Let's add essential oils to the bath, immerse ourselves and try to imbue calmness, throw all bad thoughts out of our heads. And in 15-20 minutes we will feel renewed and calm.

gradual relaxation

This method, sometimes called "tension and relaxation" was developed by Edmund Jacobson in the USA in the early 30s. It consists in the ability to determine the tense or relaxed state of the muscles and in the ability to cause both at will.

It takes some time to master this method. Under the direct guidance of an instructor, gradually, over several months, all major muscle groups are trained. Only for one muscle hands dr Jacobson recommends 12 to 30 hours of training.

Hello dear friends!

It is important for every person to learn how to rest properly, so that physical fatigue and nervous strain 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 and healthy sleep 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. Make sure that you are surrounded by soft pillows on all sides and cover yourself with a blanket.
Turn on pleasant, calm music that evokes a sense of harmony and 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. Best to avoid bright light and run around the apartment. Light incense sticks 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 superpower on a person, positive influence. 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 hug a 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 can be swimming in the pool, a contrast shower, which is very useful for 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 a 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 of stress or a 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 proper oxygen supply, which nourishes the organs.

Proper air intake can not only relax, but also save during a panic attack 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

This is a chic source of calm, which manifests itself in various forms of influence on people. Practice asanas found in yoga 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 good 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 smoothies can ease 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 was allergic to chocolate, but it turned out to be only milk chocolate, which contains a huge amount of dubious additives.

That's all!

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