Ways and techniques of relaxation and relaxation. How to relax and get rid of stress

Insomnia use special exercises and meditation.

What is the ability to relax?

Relaxation - what is it? Modern man predominantly under stress.

We experience stress at work, on our way home, at home, watching the news on TV, browsing the Internet, visiting the clinic, shopping and in many other cases.

In this regard, there is a need relax and unwind. But, unfortunately, a tired, exhausted body no longer knows how to do this.

Being constantly in tension, we lose the ability to relax. As a result - headaches, poor digestion, heart problems, fatigue.

Relaxation is the ability to get away from reality, to forget for a while about stress, health problems, failures.

It's internal a state of peace, tranquility. You briefly forget about the stressors that constantly affect you, you feel peace.

The ability to relax is to find ways to bring you to a calm state.

Why am I stressed all the time?

I can't relax. The nervous system is working hard. The environment puts pressure on us, we are constantly forced to solve some issues, and additional stress factors affect us - noise, smells, bad ecology. This, in turn, causes internal stress.

Psychological and physical blocks, clamps appear, and now the moment comes when you are no longer able to fully relax.

Complementing all this are the constantly present negative thoughts, feelings, fears.

Living in big cities is stressful in itself. It is difficult for a modern person to deal with everyday influences of the surrounding reality.

Have you noticed that when you are very tired, you can't fall asleep quickly and the dream itself is intermittent and restless?

This happens because the nervous system is overstressed, excited, and it is difficult to calm it down.

How to learn to relax properly?

The art of relaxation can be learned.

Quick Ways

How to quickly relax and relieve stress? What to do if the body urgently needs rest, and there is not enough time for it:

Psychologically

In this case, the brain is involved in the relaxation process. Make him stop thinking especially the negative ones.

As soon as you start thinking about something bad, tell yourself "stop". Imagine a void where there are no thoughts.

Learn to meditate. Sit in a comfortable position. A half-lotus is well suited for this - legs crossed in front of you. Close your eyes. Breathe slowly and deeply.

Imagine a calm sea in front of you. The wind is slowly blowing over your face. You see how the surface of the water is slightly agitated. You are well and relaxed.

Remove clips

Muscular shell- This is a chronic, constant muscle tension without the ability to fully relax them.

A clamped mouth indicates that we are blocking the transmission of feelings, we need protection. The following exercise will help relieve stress. Lie in the fetal position with your arms around you.

Start making sucking movements with your mouth. Many people have tears in the process. No need to restrain yourself - so you get rid of the clamps.

Throat and neck. Clamps in this area indicate a desire to control your fear, unacceptable reactions and statements.

You can understand the presence of blocks by a monotonous, tense voice. The man is like restrains himself.

Yawning will help get rid of the block in this area, sometimes we do it involuntarily. Open your mouth as wide as possible, yawn. Do the exercise in the morning and evening.

Rib cage. Blocks occur when we hold back sadness, laughter, passion.

Pay attention to your breathing - most likely it is superficial, with a delay, without a strong protrusion of the chest.

You can check for breathing problems by saying the sound "A". If within 20 seconds you cannot do this, then there are problems.

Psychotherapist Lowen developed the following breathing technique. It is necessary to lie across the sofa, feet are on the floor. The buttocks are slightly hanging.

Place a roller under your lower back to allow your chest to expand as much as possible. Place your hands above your head, palms up. Breathe deeply and rarely.

Diaphragm. Tension in this place is associated with chronic fear. The exercise is performed while standing. Bend your arms in front of you, relax your hands. Rotate your body to the left as far as you can and stay that way for 60 seconds.

Then to the other side. You can determine the presence of muscle clamps by the fact that breathing is disturbed, pain appears, which means that muscle clamps are present.

One more thing to relieve stress an exercise: lie on the floor, bend your legs at a right angle, put your hands freely, lower your legs to the right and left to the stop, the waist remains pressed to the floor.

Body from tension

Exercise can help relieve stress:

• make several forward bends;
• stretch;
• body turns to the right and to the left;
• raise your hands up, lean to the right, then to the left, stretching your arms;
• dancing to rhythmic music.

Useful breathing exercises stomach: when inhaling, the stomach protrudes, when exhaling it is selected.

Helps relieve tension throughout the body swimming.

Add aroma oils to warm bath: before use, they must be mixed with salt, otherwise they will remain in the upper layer of water and can burn.

Brain after hard work

Long and hard work makes you can't sleep, tune in to rest.

• take a warm bath with the addition of herbs, sea salt or aromatic oils;
• massage is useful, if it is not possible to massage the whole body, pay attention to the feet and lower leg;
• drink herbal tea with chamomile, lemon balm or mint;
• lie down comfortably, try to relax your muscles as much as possible. If there is pain and swelling in the legs, put them on a slight elevation.

After stress

What to do if you exposed to severe stress and you can't calm down

1. Recognize the cause of stress.
2. Eliminate the impact of additional adverse factors: TV, showdown, loud sounds.
3. Engage in meditation.
4. Go for a walk, ride a bike, spend time in nature.
5. Take a warm sea salt bath.
6. Switch to another activity.
7. Correctly relate to the situation, do not take everything to heart, try not to react to the little things.
8. Minimize, and it is better to exclude, communication with unpleasant and annoying people.
9. View easy, stress-free.

With husband

I can not relax with my husband: what to do? This is usually a problem deeply psychological. If you cannot relax with your husband, then there are some, most often originating from childhood.

The ability to relax is also a factor of trust. How much do you trust your man? If you are ashamed of him, afraid of criticism, you need to work with this.

What to do:

Tell your spouse what worries you. loving man understand and support.

Relaxation techniques for neurosis

neuroses- these are mental disorders when psychological discomfort appears.

A person is constantly in a state of tension, dominated by negative emotions which directly affects the well-being and relationships with other people.

During seizures, it is important to understand that anxiety comes from within. It is necessary to relieve muscle tension, for this the exercises described above are suitable. Meditation is shown to calm music, sounds of nature or mantras.

Helps with breathing deep and slow breathing exercises, .

Focused on the ability to inspire yourself positive thoughts.

For starters, you need to relax. We start relaxation from the lower extremities, then the arms, stomach, throat, head. We breathe evenly and deeply.

We imagine that we exhale dark smoke filled with negativity, and we inhale golden air filled with solar energy.

Autogenic training may be accompanied by suggestions like: I am calm, I am relaxed, I calmly respond to any influences, I am positive.

Suggestions should be made in a positive way, that is, they should not contain a particle of “not”, but be positive statements.

According to Jacobson

E. Jacobson method- one of the well-known ways of muscle relaxation. Exercises are built on alternating tension and relaxation of various muscle groups and the whole body as a whole.

The essence of the method is that after intense tension, the muscle tends to complete relaxation. Recommended for people experiencing severe mental stress.

It is necessary to take a comfortable position, get rid of tight clothing. Close your eyes, take a few calm breaths. Follow your feelings along the way so you can feel your body better.

We strain the muscles of the legs. First, we bend and squeeze our fingers, they must be strongly strained, held, and then relaxed.

The next step is to stretch the socks and act in the same way - tension and relaxation. After stretching, the socks must be pulled towards you. Now the legs need to be raised to a distance of about 20 cm from the floor.

next step working with hands. First we clench the right hand into a fist, then we do the same with the left.

Now each arm must be bent at the elbow, strained, held and relaxed. Tighten your hand, pressing into the floor or any surface, hold, then relax. Then repeat with the other hand.

Muscles of the back and abdomen. After inhaling, tighten the abdominal muscles. Hold for a few seconds, not forgetting to feel the tension. Be sure to relax afterwards. Leaning on the heels, shoulders and elbows, raise the pelvis above the floor. Raise your chest for a few seconds.

Upper body. Raise your head, press your chin to your chest, tighten your muscles, then relax. Wrinkle your forehead. Clench your jaw, relax. Squeeze your lips. Close your eyes tight for a few seconds. Remember that first tension for a few seconds, then relaxation.

After the tension of individual muscle groups, it is necessary to strain the whole body at the same time, fix the tension, and then relax.

Progressive relaxation can be used daily and has been shown to be effective. For the most powerful effect, choose relaxation techniques that are right for you.

If during execution you feel discomfort, It means that you use other ways of regulating your state.

How to cope with chronic fatigue, relieve stress and calm the nerves? Relaxation technique:

Good afternoon. Having mastered the step how to learn to relax, you will learn the most effective relaxation techniques. This step, like each of the steps within the framework, will be broken down into theory and practice.

After you get acquainted with the theory, you will be able to practice and for seven days, every day, learn different ways of relaxing. You go through the practice on your own, just by reading my course and following the recommendations from it.

If you've completed the practical advice given in the previous steps, you'll hopefully get a feel for developing willpower and mindfulness. These skills will greatly help you during this step. And if you started studying my self-development plan from this step, then it's okay, finish it, and then proceed to the previous ones, if you wish.

As a theoretical basis for this step, I will give the main conclusions from all the articles on relaxation that are presented on my blog. So you can think of this step as a standalone article, summarizing all the others, and it will summarize all the information that will help you learn to relax.

The ability to relax on your own is an important skill.

In our busy lives, the ability to relax on your own is a strategically important skill. But, unfortunately, not everyone has this skill and therefore they resort to the help of alcohol and all sorts of sedatives, and without this they cannot relieve tension. These people are convinced that the stressful environment around them is to blame, and that, under such circumstances, it is impossible to relax without aids. But it's not. The amount of stress received per day depends not only on the external environment, but also on your sensitivity to stress, the ability to maintain a relaxed internal state among external fuss. Therefore, it is important not only to be able to relax during the holidays, but also to be calm during the day, letting in as little stress and negativity as possible. And the less tension we get, the easier it will be for us to relax later.

Many people forget about this and, having tried several relaxation techniques, they do not succeed, because the tension is too great. Therefore, here we will learn not only relaxation techniques, but also how to maintain a relaxed state throughout the day.

If you get used to relaxing with alcohol, then the body gradually loses its ability to withstand stress. This happens, firstly, because alcohol destroys the nervous system, and, secondly, because, having become accustomed to doping, to an easy and quick means of relief, you lose the ability to independently bring yourself to a calm state and, when you don't drink, your anxiety level goes up.

It is important to be able to suppress the nervousness in yourself and extinguish the accumulated tension. A tense and nervous person is like a car moving at high speed, which is very difficult to control: one careless effort directed at the steering wheel, and the car begins to move from side to side, losing balance. When you are nervous, it is difficult for you to control yourself and everything goes completely different from what you yourself want: you go astray, make unnecessary movements, speak very quickly, stumble. In general, you in every possible way "brings" on the corners.

A relaxed person drives at a reasonable speed, which allows him to maneuver deftly around obstacles without missing a single traffic light or warning. When you are relaxed, everything works out better for you, the way you want it to be. In addition, a relaxed body, like a slow car, consumes much less energy than a body that is in constant tension. And if you are relaxed all day, then the rest of your strength and good mood remain in your evening.

“The slower you go, the further you will be,” says folk wisdom. The less stressed and the more relaxed you are, the less you get sick and, accordingly, live longer, since many diseases are associated with the state of the nervous system.

How to achieve such relaxation? The following articles will help you with this. You can familiarize yourself with them or read the conclusions from them, which I will give below. The conclusions will concern only theory, we will deal with practice in the next part of this step. If you are eager to learn about the basic relaxation techniques, go straight to practice, it is presented below in the article, especially since I outlined the main theoretical conclusions in this step.

Theory

Optional

In the event that the reason why you cannot relax is a constant nervous rush, impulsivity, constantly distracted attention, difficulty in sitting in one place for a long time, then I recommend reading this article.

If you are nervous a lot, then I advise you to read this article, as nervousness creates tension.

Conclusions from the theory

• Stress is your internal reaction to what is happening. And how strong this reaction is depends on you.
• Nervousness, inability to relax only interfere in life.
• Stress and fatigue are easier to prevent than prevent!
• The fact that you can’t relax without alcohol and other drugs is a lie.
• Alcohol is one of the most harmful and dangerous drugs. It has a devastating effect on the body. This is far from the most suitable means of relaxation.

Practice. Learn relaxation techniques.

Practice, as usual, will be broken down into days and should be done gradually. Every few days we will master one of the relaxation techniques. In addition, tips for every day will be given to help you relax as the day progresses. The purpose of the practice is to try various relaxation techniques and make sure that our body can relax on its own, you just need to set yourself up correctly. The program is designed to help you gradually learn to relax, its schedule will help you control yourself, following the plan I have established. This is much more effective than doing it haphazardly.

But if you do not want to follow the plan, then here you can learn a lot of useful information about ways to relax. But still, I recommend that you experiment on yourself and work on a schedule, this will also help you live an unusual week for you and add variety to your life.

For the duration of the practice of this step (7 days), completely eliminate the use of alcohol. If you smoke, then reduce the number of cigarettes you smoke daily by at least 1.5 times, and even better, by 2.

Day 1-3. Mastering diaphragmatic breathing

Let's start with a very effective relaxation technique. This breathing occurs by raising and lowering the diaphragm, the internal organ that separates the upper torso from the lower. Unlike chest breathing, when you breathe from your diaphragm, your belly moves up and down, not your chest. This breathing allows you to effectively oxygenate your tissues, it provokes a faster release of toxins and helps you relax.

When you are tense, you breathe through your chest at a fast pace, but to relax you need to take deep and slow rhythmic inhalations and exhalations (perhaps this is the reason why the smoker relaxes, inhaling and exhaling smoke - it's all about breathing.).

How to learn diaphragmatic breathing? Very simple. Sit or lie down. The back is straight, look ahead. Place one hand on your chest and the other on your stomach. Breathe. If you are using diaphragmatic breathing, your chest should rest in place and your belly should rise and fall. In this case, it is not necessary to protrude and compress the stomach by force through muscular effort: the tension of the abdominal cavity should occur due to air, expands the lungs, lowering the diaphragm. The abdominal muscles should be relaxed.

Take as deep a breath as possible and exhale, the duration of which should be equal to each other. You can look at a stopwatch or measure these time intervals by heart beats. Breath holding between inhalation and exhalation is not necessary. Do not be distracted by extraneous thoughts: relaxation also occurs due to the fact that you fix all your attention on breathing.

At first, diaphragmatic breathing may not work, but everything comes with practice. Do this exercise for 3-5 minutes. 2-3 times a day, but not immediately after meals. After doing the exercise, pay attention to your well-being, you feel calmer, don't you? You can breathe like this before an important meeting, in a traffic jam, at work (or after it), when you need to put your head and nerves in order and relax.

A more difficult version of the exercise is breathing with a compressed glottis. You need to strain your throat in a special way so that the air enters and leaves you through a narrow gap, then when you inhale and exhale, such a sound “xxxxxxx” appears. Thus, the difference in pressure between the air outside and the air inside increases, and the oxygen that the stomach is filled with begins to put more pressure on its walls. So there is a more effective massage of internal organs and saturation of tissues with oxygen. Such breathing is used in yoga. You can try it after you master the basic skills of diaphragm breathing.

Additional exercises

From this day on, every day try to take breaks from work (3-4 times a day for 10 minutes). During breaks, walk around and move around if you have a sedentary job (in general, do something completely different from your job). If possible, it is better to go outside and breathe. Think of something else. During the break, you can not look at the monitor. Accustom yourself to breaks in work, try to do this always, in the future, and not just for the duration of the practice from this step.

Train yourself to never rush, even if you are late. Enter this as a rule for yourself. Hurry has a very bad effect on your nervous state of health and is very tiring. When you're in a hurry, you don't actually get there much faster than if you're slow. You may even lose out due to the loss of concentration and composure as a result of being in a hurry.

On one of those three days, take a long walk alone. During it, try to clear your mind of thoughts about the current day, think about something abstract. Look around more, pay attention to what is happening around and do not lock yourself in thoughts about yourself and your experiences. As soon as you catch yourself on the fact that your mind begins to fumble in thinking about today's problems, calmly stop it. Discipline your thinking, it will help you a lot in life.

And, I hope you have not forgotten about meditation? If you have not read the previous steps, then study along with this step and add meditation to your daily practice.

Day 4. Yoga relaxation technique

On the fourth day, after reading these materials, try another relaxation technique while continuing to practice diaphragmatic breathing 2-3 times a day.

In the evening, lie down on the bed (or on the rug, "foam", on the floor), on your back. Turn your hands palms up, slightly spread them so that the angle between the arm and the body is thirty degrees. Close your eyes, no extraneous sounds should distract you. If you want to relax with music, then it should be very smooth music for relaxation (ambient, calm ethnic music). Start to slowly stop attention in turn on each part of the body from the crown to the toes and relax it: crown, eyebrows, mouth, throat, shoulder, left arm: humerus, elbow, forearm, wrist, palm, fingers (you can stop on each separately ) again palm, forearm, elbow, humerus, shoulders, right arm: humerus ... And so on we reach the toes. Then we try to relax the whole body.

Watch your thoughts as an outside observer, they should not carry you away. If attention floats, gently bring it back. No need to try at all costs to stop thoughts and experiences, your goal is to relax. Just like in meditation. The more you force yourself to relax and not think about anything, the worse you will get it. Your will must rest, it must not be directed towards relaxation. In this state, you have no will, no desires, no intentions... You just quietly observe.

Spend in this position from five to twenty minutes, as long as you need. Get out of it smoothly: continuing to lie down and without opening your eyes, move your toes, then your fingers. Slowly roll onto your side and, helping yourself with your hands, sit down (this is in order not to make sharp muscle efforts). Open your eyes. Evaluate your condition, compare it with the one that was before the practice. Now you feel much more relaxed.

This exercise is also used in yoga to achieve complete relaxation after physical activity. Its principle is that relaxation of the body entails peace of mind.

Now you know how to do it, and from this day on, use this practice every time you need to relax. You can sometimes replace them with meditation.

Day 5: Go for a light jog

Take a short jog that evening. What everyone can do. You must be a little tired. Assess your condition after physical activity. You should feel a pleasant tiredness in your body. At the same time, nervous fatigue should disappear, and your mood and general well-being should be better than before. I do not just advise you to evaluate your condition every time. It is essential that the connection between meditation, exercise, relaxation techniques, and well-being is established in your brain.

When you want to drink alcohol or smoke, you are drawn not to a bottle and a cigarette, as such, but to those states (relaxation, satisfaction, calmness, good mood) that you achieve with these things. Having a formed connection in your head between a feeling of pleasure (or lack of pleasure) and certain drugs is one of the factors of addiction. The purpose of this step is to make sure that you associate pleasure and relaxation with something useful, and not with destructive drugs for the body. And awareness of the effect of relaxation techniques, assessment of your condition, help to better fix the necessary connections in your brain.

So it will be easier for you to do all this, you will want to do it, as there will be a desire to feel better.

Day 6. Relax with music

In the evening or afternoon, listen to an album or collection of some relaxing music. At the same time, you should not do anything, but only listen. For many, listening to music quietly is a rather difficult task, as they are used to listening to music in the “background” (while driving in a car, doing work). And in the absence of other external stimuli, this process will seem very boring to them, they will want to interrupt it or do something in parallel. You must ignore this desire. We listen for 40 minutes - an hour, before that we do not get up. Relax. But remember that we should not force ourselves to go into relaxation and worry about the fact that we can’t do it. Everything happens by itself.

Day 7. Final exercises

On your last day of practice, take an hour-long walk or jog that you can handle. Spend a mental summary of the last week lived. Ask yourself what did you learn new? What have you learned? Have you been able to somehow relax on your own? You should not expect significant progress in just a week, but in any case, you should feel the acquisition of at least some relaxation skills and feel the effect of the techniques described in this step.

Results

The purpose of this step was not just to enumerate the various relaxation techniques. You should have tried doing them yourself, in order to make sure that self-relaxation is possible without auxiliary drugs. And most importantly, that this awareness is fixed within the patterns of your thinking. The purpose of this step is to teach by example, not just to provide information about what relaxation techniques are.

I hope you have learned from your own experience that there are many effective, healthy ways to relax. And I hope even more that you will continue to implement this new knowledge in your life and not stop with the completion of the practice. Good luck to you! Wait for the release of new steps.

As paradoxical as it sounds, those who have learned to relax well can work. After all, without rest it is impossible to restore your strength. This does not mean at all that it is worth being lazy, but working for wear and tear is also not right. How to learn to relax? How to strike a balance between stress and rest? Are there quick relaxation techniques to save time for tasks? How long does it take to be relaxed? Should you relax with alcohol? We will discuss these topics further.

Why relax at all? The question seems to be strange. But many people seriously do not understand why to relax. They think that relentless training, working to the point of exhaustion, and fanatical perseverance is what it takes to be successful. On the one hand, they are right, because without effort it is impossible to achieve something. On the other hand, they are mistaken, because development also requires renewal of forces. Without relaxation, there will be no recovery.

This is not a waste of time, but an absolutely adequate need. By the way, very often you can hear the phrase "I can not relax." This means that a person simply does not know how to get rid of tension. It accumulates in the body, gradually leading to stress, causing a decrease in performance. How to learn to relax? Here are some simple and effective tips.

1. Switch to another activity.

An effective technique for relaxing is to change the occupation. For example, when a person begins to feel the moral overstrain caused by intellectual work, he should switch to physical activity for a while. A light jog in the park, a game of table tennis or a simple exercise will do. Everyone can choose for themselves to their liking. The fact is that this will help you get rid of "working" thoughts faster and, thereby, better relax. After all, not only the muscles get tired, but also the mind. He also needs to rest.

2. Control your breathing.

Breathing is a powerful tool in dealing with stress and. Inhalation or exhalation is not just ventilation of the lungs. With each breath of air, a person fills his body with oxygen, which helps in generating the necessary energy. In addition, the breathing process itself can regulate the work of many organs, including the heart. If during stress you even out your breathing and relax, you can calm your heartbeat and suppress panic.

Especially useful for this is abdominal or abdominal breathing, during which inhalation and exhalation are performed by the abdominal muscles. This exercise unloads the diaphragm, thereby facilitating the respiratory process, calming the person.

3. Drink relaxing drinks.

This is not about alcohol, although it can be useful. In fact, green tea is considered the first assistant for fatigue. This drink has long been known for its positive effect on mental and physical activity, an abundance of nutrients. Relaxing with green tea is much more beneficial than the “green snake”. The fact is that alcohol has a number of contraindications, including a destructive effect on. Green tea certainly wins in this, because the mind does not cloud.

In addition to it, mint and chamomile tea, which have pronounced soothing properties, help to relax. Warm cocoa can relieve tension, as well as a vanilla-cherry drink, which is prepared from cherry juice with a pinch of vanilla. They will not only provide relaxation, but also help to avoid insomnia.

4. Introduce anti-stress nutrition into the diet.

Since overexertion depletes the body, it is necessary to fill it with the necessary nutrients as quickly as possible. For these purposes, dark chocolate, nuts, honey, seeds, avocados, lettuce, blueberries, seafood are useful. They will replenish the body's reserves, help to relax, normalizing blood pressure and heart rate.

5. Resort to muscle relaxation.

Some people are in a state of constant muscle tension, which is also called hypertonicity. Due to this, their muscles cannot fully rest and recover. Relaxation means complete relaxation of the human skeletal muscles. It can be achieved both with the help of drugs and physiotherapy procedures, or psychological self-adjustment.

Of the simplest relaxation techniques, one can name progressive muscle relaxation, proposed by Edmund Jacobson back in the last century. The essence of his method is as follows. In order for the muscle to be able to relax, it must first be strongly strained. A compensatory mechanism is triggered that promotes relaxation. Thus, by alternately straining and relaxing the muscles, you can achieve their full relaxation and recovery.

6. Listen to soothing music.

The influence of music on the human psyche is a proven fact. With the help of it, you can not only activate your whole, but also fully relax. For these purposes, light instrumental music is most often used, which can be combined with the sounds of nature. You can find dozens of similar songs on the Internet. Thanks to relaxing music, you can significantly enhance the relaxation effect of other relaxation options.

7. Select a relaxation zone for yourself.

Self-hypnosis plays a huge role in a person. If you program yourself for a certain psychological effect, then thanks to this, you can achieve impressive results. Including learning to relax automatically in a certain place. For example, walking along the embankment, sitting on a certain bench in the park, or wrapping yourself in a blanket, drinking tea on the balcony. Anything, the main thing is to convince yourself of this. First, it is worth analyzing where the feeling of calmness and peace is felt most deeply. Accordingly, it is there that it is worth seeking refuge in periods of overwork.

It is unlikely that after reading this material, someone will say the phrase “I can’t relax.” We have provided a wide range of effective techniques that you should try one by one, choosing the one that suits you. How to learn to relax? - No more question. The main thing is to start. All of these methods are easy to use and do not require the participation of other people, or the use of special devices. You can relax with the help of them anytime and anywhere. But even better, just avoid overstressing.

Have you ever wondered if you really know how to relax?

Of course, this does not mean the relaxation that is achieved by visiting noisy discos or drinking liters of alcohol.

Relaxation, which is really necessary for the human body, lies in the ability to plunge into a trance of calmness and tranquility.

In this state, each of us should be able to put aside everything experienced during the day and just enjoy the silence and the absence of unnecessary thoughts. But how many are capable of it?

Our life is hectic and fast paced. In each of its phases, it is necessary to chase after success, after an invisible leader who establishes previously unknown landmarks.

Even when we already reach certain heights in a career or have a large family, it still seems to us that we need to strive even more and reach new heights.

Of course, being able not to stop there is good, but not at the cost of your own health, right?

Every woman can say with confidence that if she allowed herself to relax for at least one day and move away from household chores combined with work issues, everything around would fall apart. The children would not know where to get food, the husband would walk around the apartment in indignation, looking for his clothes.

That is why women always try to have time to take under their own control the maximum number of cases and worries, both at work and at home.

But if we talk about the only nascent relationship between a young man and a girl, then there is also a need for relaxation.

There is an opinion that it is on the part of the female representative that a more significant fear should come about for the safety of these relations in force.

The constant tension associated with the possibility of losing a loved one forces them to constantly be in a state close to stress. It comes to the place of the carefree love euphoria of the first months of the relationship and is accompanied by the first quarrels and omissions.

You can see the signs of stress just by looking at yourself from the outside. Looking with a mirror at the position in which you are while working for computer, you can understand quite a lot about your morale.

Stooping, tightness of the lips, tension in the neck - all these are clear examples of tension, which, alas, does not go away even in the evening, when, it would seem, it is worth enjoying communication with loved ones as much as possible.

With age, this tension accumulates, and even in sleep it is difficult to avoid it. Sometimes women do not notice how they spend long months in chronic lack of sleep and irritation.

You can eliminate this “lump of nerves” inside yourself by visiting a spa or massage session, but how long will the effect last?

Uneven breathing during stress leads to the fact that oxygen enters the lungs worse, and therefore to the brain.

As a result, the state of permanent fatigue only intensifies, and if you do not learn how to look for ways to relax, then over time this can lead to an internal explosion that will throw out an uncontrollable stream of negative energy.

How can you learn to let go of tension and not give it the opportunity to influence your internal state in the future?

First of all, you need to learn to think a little differently. Constructive thinking is good, but only when it does not go off scale and does not absorb its creator.

1) After all, it often happens that even after work, for a long time we still cannot let go of work questions away from our consciousness. It is necessary to make it a habit, leaving the threshold of the corporate building, to leave there all the hardships and events of the past day.

On the way home, you need to think only about pleasant things, and not about what products you need to buy home and what this evening will be like for your family.

2) The second advice is to turn off the mobile phone, at least periodically. Allow yourself to "disappear" for a while from the field of view of business partners and relatives.

Let not for long, but you will have time to look around, absorb the life-giving power of the surrounding nature and again stock up on positive energy for future achievements.

3) In relations with your "home" you need to be able to respond to complaints and demands not with the usual cry, but with a peaceful smile.

Believe me, the often calm explanation that at the moment you cannot solve this issue, but you will definitely return to it later, is much more useful than screaming and resentment!

4) You need to think about business and worries only when you overcome them. You should not procrastinate a certain problem for several hours - it will be much more useful to relax, switch your attention to something else and the right solution will soon knock on your mind.

On the way to achieving harmony with oneself and the ability to relax, as well as in other aspects of activity, there are several stages.

The first is a lively interest. Then everything seems new and unknown to you - from that you plunge into this activity with your head.

In the second stage comes satiety. It seems to you that you have taken on too much burden and cannot cope with the load.

The third stage is frank irritation, when you are already doing what you once loved solely because of duty, and it does not bring you any pleasure.

This is where it is important to stop and radically change your approach to solving problems.

If you fully master the relaxation technique, then you will not notice how soon your love for this activity will return, but now you will get real pleasure not from the result, but from the process itself!

It is imperative to learn how to relax, otherwise life will lose all cheerful joyful colors and turn into a gray mournful existence.

How to relax

How to learn to relax and what ways of relaxation exist? Relaxation according to Jacobson + a very effective technique.

How can you relax? Several ways. All of them are effective and proven by practice, you can try and choose the method that suits you physiologically or just more to your liking.

I note that if some method does not give you the desired result, you need to try another. We are all different, and often the little things also play a significant role, everyone needs to find their own.

But there are also basic, paramount ways of relaxation, which are important to remember and apply periodically. About some of them, such as relaxing breathing, mindfulness practice and “Jacobson relaxation”, I will describe in the article.

So, all the ways of relaxation that will be discussed: breath; active aggression- do not hold back anger, splash out the accumulated negativity; well known method relaxation according to Jacobson deserves special attention; concentration on methodical lesson; an exercise swing on elbows promotes relaxation, also a good way to improve the blood supply to the brain; trance as a way to relax and mindful observation practice behind you.

So, how to learn to relax and ways to relax.

1 Breath- this is so important to us that we can write about it separately and a lot. Note that in different states we breathe differently. and if one breath allows us to calm down and even (by correctly applying the breathing technique) get out of a very nervous and tense state, then another breath, on the contrary, can lead to stress from a serene one.

Breathing exercise.

We switch attention from any thoughts to our breath. We relax the muscles of the face, straighten our shoulders and take a deep breath at our normal pace. At the same time, we take air not into the chest, but more into the stomach. Imagine that you have eaten too many apples, and you have bloating. Next, hold your breath for 3-5 seconds and exhale slowly.

The exhalation should be about a third of the time longer than the inhalation. We do it with short delays between each inhalation and exhalation (2-3 seconds). We repeat inhale - hold - exhale - hold, so 5-6 times. You can do this both with your nose and mouth, without straining too much. When you inhale, you mobilize your resources and fill your blood and organs with oxygen, and when you exhale, relaxation itself occurs, you exhale tension.

Relaxing breathing should not be intermittent, in the process of inhaling and exhaling, try to make everything flow smoothly.

And after you have taken the first 5-6 deep breaths and exhalations, you stop interfering in this process at all, breathing now occurs on its own, you are just watching him, without trying to influence it in any way, let the body itself select the rhythm it needs.

Try to track your breathing at least occasionally throughout the day. This is important, do this exercise often, even if you are completely calm, let the correct, deep and unhurried breathing become your useful, relaxing habit.

And learn to focus on your breath all your attention, then the effect of relaxation will be much stronger.

One of the effective methods is active aggression.

A well-known method and has been used for a long time. In my experience, the gym is good for this, and not only for men, but also for women. Also martial arts. But if this is not about you, then we just find a whipping toy. By the way, you can use the "husband" (wife), the main thing is that it would not be a pity and we understand the jokes.

So, find that it is not a pity to break, beat and split, and do it with passion, while it is desirable to shout. Shouting helps to quickly throw out all the negativity and relax. This is especially important for those who do not know how (are afraid) to express their emotions and constantly suppress them, accumulate in themselves. After all, emotional energy does not go anywhere, but accumulates inside, which makes it even harder. I will not persuade you, but find at least occasionally a place and time to throw out the collected experiences.

Shouting in general has many of its functions, for example, by shouting you can warm yourself up, give yourself more courage and even raise adrenaline. In other cases, shouting and swearing well, throw out unnecessary rage.

This method of active aggression is not suitable everywhere and not always, but to get rid of accumulated negative emotions such as, this is one of the best ways how to relax quickly and get rid of stress.

Relaxation according to Jacobson

The technique of Edmund Jacobsan is based on the preliminary tension of the muscles of the body and their subsequent relaxation. For about 10 seconds, alternately tighten the muscles of the face, neck, hands, back, abdomen, shoulders, groin and feet. Next, we relax the involved muscles and try to feel the resulting relaxation.

Recommendations. First. We strain various parts (muscles) of the face, hold the face for 8-10 seconds and relax. It well relieves tension, relaxes and improves facial expressions, and also improves blood circulation in the cells. And don't be intimidated by the thought that exercise can cause wrinkles, it doesn't. Exercise as a positive effect on the appearance of the skin.

Second. Take a cylindrical object so that it fits well in the palm of your hand, and squeeze it with force for 8-10 seconds, then slowly relax your hands and try to feel this pleasant feeling of relaxation. Do not be lazy and do this exercise at least 5 times a day for 1-2 weeks, this will well reduce the overall level of anxiety.

And what is important, after doing it, immediately try to feel this very pleasant relaxation for 1.5 - 2 minutes. The body subconsciously remembers this relaxed state, and then it will be easier to return to it.

I repeat, do this exercise at first 5 times a day, it is important to get rid of old, chronic blocks and reduce anxiety. Then it is enough to do it 2 times a day for prevention or when you feel that you need it. I do not forget and always do these exercises.

Note. Exercise is contraindicated for cores (if the disease is confirmed by doctors). In your case, another relaxation exercise on stretching. To do this, we lie down on the floor or bed and stretch with effort, stretching and bending our neck, arms, legs, and back as much as possible. For proper execution, remember yourself when you wake up, yawn and stretch.

This exercise is weaker, so you need to do it 1.5 times more often than the previous one, also every day. The same 8-10 seconds are performed.

By the way, these exercises will also help well with osteochondrosis. My assistant Eugenia wrote about this in detail. If the topic is relevant to you, read.

How to relax during work or in any other place and situation? We use the hands, as already described above.It's a way to release tension without having to worry about someone seeing something, don't forget about breathing.

Other ways to relax

Concentration on a methodical lesson. I will say just a few words, since I already wrote about this in another article, and you can find out more by going to.

The purpose of this method is to smoothly (without struggle) switch from negative thoughts to something more pleasant and useful, some kind of activity.

Two ideas or objects cannot be fully present in the head at the same time. One thing will still attract great psychological activity. Therefore, it is important to learn soft push out the unnecessary to us, replacing it with something useful, and make this useful gradually captivate (become interesting), and after a while you may notice how the negative has lost its strength and sharpness.

A state of passive observation of everything that happens.

Entering this state of light trance (meditation) promotes mental calm and relaxation.

It is not difficult to enter this state, it is much more difficult to stay in it. Tired physically or mentally, we ourselves do this when we fall into a chair and stop thinking about anything, close our eyes and mentally fall into our sensations, involuntarily setting ourselves up for rest, but at the same time we do not fall asleep.

Either from the outside, we simply observe some point (object, etc.) for a long time, or we follow the thought process, but do not analyze what is happening but just watching everything. You can enter this state of mindful observation at any time you wish.

We sit in a chair, close our eyes, while our mental activity continues to work, thoughts flow in the direction of problems, some business, etc. And now we slow down and smoothly turn off any internal dialogue with ourselves and transfer our attention to the sensations in the body, trying to cover the whole body with attention from the top of the head to the feet.

Feelings can be different, unpleasant and pleasant. Now it is important to shift your attention and start observing exactly the pleasant sensations or some kind of visualizations (pleasant images). The flow of thoughts is smooth and superficial, and we only observe everything.

It may be difficult to switch attention from the negative, or some thoughts will not go out of your head. Here it is important not to fight it in any way, not to drive them away, but simply to turn your attention back to pleasant sensations or breathing. Simply, without analyzing anything, we observe the breath and pleasant sensations in the body.

The exercise is based on observing any pleasant sensation, the heaviness of the arms and legs, the ambient comfortable temperature, on subtle throbbing, twitching or some other light sensation in any part of the body.

Feel this comfort and observe this comfort as if floating above your sensations. Thinking itself will gradually be drawn to the pleasant, and you just watch it.

The state of passive, naked observation is our natural, natural and most important, healing state. For maximum benefit, I recommend an excellent practice for mindfulness and relaxation, in which you will learn not only to observe the pleasant, but also all your emotions, thoughts and states, this teaches awareness in life and acceptance of the present moment, acceptance of all your feelings.

Finally: how to relax

Music and special relaxation, sounds, recorded on disks, are also very effective and can serve as a relaxing element, be an addition to some relaxation techniques.

Also for fatigue relief and raising the tone I recommend cold and hot shower. How to do it right and what you need to know read on

Massage and bathing with special oils and gels is also a good way to tidy up the nervous system.

Sincerely, Andrey Russkikh

Relaxing melody

Try not to think about anything, leave problems and affairs for later, just listen carefully, but calmly, without tension, this will allow you to deeply relax and mentally rest