Self-massage DAO - YIN
Exercise and stretching
Qigong
Chinese herbal medicine
Chinese medicine. Why you need to start treating the disease as early as possible
Chinese medicine. Conclusion

Although work and exercise are necessary for the circulation of qi and blood in the body so that the spleen and stomach can store qi and blood normally, thus enabling the body to resist disease, every word, thought, or action we take will result in the consumption of a certain amount of qi and the essence of jing. Every thought, word or action is a manifestation of the movement of qi through the transformation and consumption of yin. As long as our body creates more Qi than it consumes, we develop and feel great. Nevertheless, from the age of thirty-five, our digestive system begins to malfunction and the body is no longer able to create the same amount of qi from the food we eat and from the air that we breathe as in our young years. As we age, it becomes more and more difficult to replace the qi that we have consumed during the day, so we have to pay more attention to rest and relaxation.

PHYSICAL RECREATION

Chapter 39 Su Wen (Simple Questions) reads: "Overexertion leads to exhaustion." Thus, when we are working, walking or talking, it is very important to stop and rest before we get too tired. This applies to prolonged stress and overexertion, that is, what a person does either too long or too intensely, at the limit of his own strength. Walking is not too stressful, but if a person walks too much, his strength will be depleted. If a person tries to pick up an object that is too heavy for him, it will also destroy the qi. As Song Xi Mao said: "It is good for a person to do light work and avoid hard work that exceeds his capabilities." In particular, in modern developed countries, people have relatively long working hours. I recently read that in the Neolithic era, people had to work only 20 hours a week to provide themselves with food and shelter. However, now in the so-called highly developed countries, people constantly have to work 40 hours a week, or even more. Therefore, it is very important to set aside sufficient time for normal rest every day and for extended rest (i.e. vacation) once a year.

SAVING IN SPEECH

It is very important for people living in the West to understand that a large amount of Qi is wasted during a conversation. Chapter 1 of this book described how qi is created in the human body. Qi is a combination of inhaled air and the subtle essence of food and liquid. This combination arises in the lungs and, when speaking, immediately goes out, that is, it is absorbed at its very source. Li Dong Yuan was well aware of the damage that can be caused by immoderation in conversation, so his last and most significant work, Pi Wei Long (A Treatise on the Spleen and Stomach), began with the following exhortation:
“Remain serene in every sense, be calm in every sense, and follow natural law. The man of heaven (i.e., immortal) has achieved all of this. But who am I really? I should at least not be too wordy. "

DREAM

Sleep is the most significant rest during the day. During sleep, all body functions slow down and the qi and blood that we did not have time to spend in a day are transformed and accumulated in the body in the form of the essence of Jin. The duration of sleep of each individual person depends on his constitution, age, state of health, degree of activity and time of year. For most people it is best to sleep at night and work during the day, as this routine is consistent with the distribution of yin and yang energy at this time. In Chinese medicine, sleep is believed to occur when yang qi is surrounded by yin qi. As we age, we consume yin qi, resulting in a relative excess of yang qi, or active qi, in our body. Therefore, many people in old age suffer from insomnia. Their body is depleted of yin qi, which is not enough to keep and surround them with yang. In this case, you can take a nap during the day. It is very important to develop the correct sleeping habits.

In China, the correct dream is following three rules. Before going to bed, you need to calm down, eat light food and do light exercises. Excessive emotional or mental stress, which is an expression of Yang Qi activity, affects our mind and prevents it from falling asleep. Therefore, a person should calm down before going to bed. Kai Ji-ton, who lived in the era of the Song dynasty, wrote in his book "The ability to sleep correctly" that for normal sleep, first of all, the mind must calm down, and only then close the eyes.

Secondly, you should not eat just before going to bed. When a person falls asleep, the yang qi must leave the internal organs. Thus, it passes through several different places (layers) of the body. One of these places is the stomach. If it is full of food, the yang qi gets stuck there and cannot be unconscious.

Third, light exercise should be done before bed. Such exercises relieve our minds of problems and promote circulation and raising of qi. The Secret of the Purple Rock says, "Before you go to bed, walk a thousand steps around the room." However, you should not do too vigorous physical exercises, because after them, on the contrary, it will be more difficult for you to fall asleep.

MENTAL PEACE

Not only words or physical actions, but every feeling, every thought, every sensation leads to the movement and transformation of qi. Since Qi is also absorbed during mental or emotional processes, and, I must say, a fairly large amount of it, then not only the body should rest. If a person wants to live a long life and stay healthy, his mind must also rest. For Westerners, peace of mind is even more difficult to achieve than economy of speech.

There are many ways to meditate and deeply relax, the goal of which is to achieve mental and emotional peace. All of these methods are based on mindfulness. When a person realizes that he is thinking about unnecessary things, he can easily interrupt these unnecessary thoughts. If a person realizes that he is thinking about something, he can try to free his mind from it. When a person's mind wants this or that, it is not able to calm down and rest. When a person realizes that his mind is busy with thoughts, the chain of these thoughts is momentarily interrupted and the mind rests at this time. If this understanding comes to a person more and more often, then over time it becomes a habit, and consequently, his mind gets more and more good rest.

In addition, since the body and mind are closely interconnected with each other, then a person can give the opportunity to rest his mind by relaxing the body. Tension of the mind goes hand in hand with physical tension: a person's shoulders rise, eyebrows move, jaws clench, breathing slows down or is delayed. When a person realizes that he is in a state of physical tension, he must exhale and relax.

It costs a lot of effort to maintain this tension, and the main thing is for the person to realize this and relax. If a person does this every day, then over time he will develop a habit and he will quickly learn to relieve not only physical, but also mental stress, since the latter is the cause of the former.
Some Asian ascetics tried to achieve immortality by completely stopping thought processes. While this is possible, there are a number of questions to this method. Of course, there is no doubt that a person can overextend his mind, get tired and get sick.

Signs of mental exhaustion caused by excessive thinking activity are:
1. Dizziness, blurred vision, hearing impairment, feeling that "ears are on fire."
2. Weakness of arms and legs, yawning and drowsiness.
3. Inhibition of thoughts and reactions.
4. Loss of appetite, nausea and vomiting.
5. Irritability, depression.
6. Inability to understand the text being read.
7. Frequent spelling mistakes and mistakes in speech.

Most of the above signs are symptoms of Qi or Jin depletion. For example, dizziness, blurred vision, hearing impairment, and a feeling of heat in the ears are considered symptoms of kidney qi depletion in Chinese medicine. Whereas weakness in the arms and legs, fatigue and loss of appetite are symptoms of depletion or even disappearance of the spleen qi. Even if a person does not strive to become an immortal Taoist or live to be one hundred years old, he must learn to rest and relax normally, because otherwise, due to too hard work or mental strain, he will begin to experience these symptoms.
The word si in China means "think", "understand", "ponder", "discuss." It also means "to strive for something." Thought is inherent in a person, but when it becomes intrusive, it bothers him, harms his health.

Song Guang Ren wrote:
“According to the theory of traditional Chinese medicine, a person cannot live without thinking and resting. Reasonable thinking is helpful, not harmful. However, an excessive thought process aimed at achieving personal gain, which our mind always strives for, but for which we lack the ability and wisdom, often leads to illness. "

Kao Ting Dong, author of Lao Lao Heng Yang (Eternal Talk about Gerontology) contrasts the ideas of Tao-sists and Buddhists about the complexity of the mental inactivity of worldly activities. He is sure that "the heart (ie the mind) is restless when it cannot do anything." However, there is a huge difference between ordinary doing nothing and the practice of kin Jin woo wei or a state of calm, inner harmony and inactivity. The latter means not doing anything that would be contrary to natural law or Tao. Song Xi Mao explains this idea, saying that in order to maintain health, he must “not forbid himself what your nature aspires to and live (move) slowly; not to deprive yourself of what is pleasing to the eyes and ears, which is easy to achieve. "

One surefire way to achieve daily mental relaxation is to listen to soothing music. Such music promotes wonderful relaxation of the body and spirit first. This will require taking time regularly, every day. If a person listens to such music every day for a hundred days, he will become more energetic, his mood, stomach and intestines, and sleep will improve.

So, in the previous article we talked about what gives the correct relaxation, and what is it for at all.

In this article we will continue the conversation and consider ways and effective relaxation techniques.

Relaxation methods and techniques

There are many ways to relax. If not considered technicians and use the simplest and most affordable ways, then we can distinguish:

  • rest and sleep
  • alternating tension and relaxation
  • physical activity and sports
  • alcohol and cigarettes

Let's consider them in more detail.

1. Rest and sleep.

There is nothing better and more effective than sound healthy sleep. During REM sleep, our muscles relax as much as possible, which cannot be achieved without special techniques while awake. At the same time, our thought processes are also slowed down, therefore, the brain rests from powerful informational loads.

In this way, a person naturally restores all physical and mental resources. Therefore, overnight, a rested person begins to think better and pushes past problems into the background, worrying much less.

Note

You don't have to go to bed to achieve acceptable relaxation, peace. Despite the effectiveness of sleep, it is not possible to sleep everywhere. However, almost everywhere you can sit and relax. Therefore, if the tension is great, sit in peace and silence, trying not to think about anything, and directing your focus of attention to your body, gradually relaxing it.

2. The alternation of relaxation and tension.

This alternation relaxes even better than usual. relaxation, in view of the structure of our muscles.

The main task is rest, but not necessarily relaxation must be accompanied by calmness. Dancing, swimming, laughing are relaxation options, the so-called movement.

Useful trick

If the inner tension is severe enough, the art of kiai can help you. This strange oriental word in this context means nothing more than ... to shout. Shout, shout, destroying the energy of negative emotions. Only not to people, but to the chosen space :)

3. Physical activity and sports.

from physiology to sociology and the theory of motivation.

Who remembers Maslow's pyramid?

Primary needs- these are the physical needs of a person. For example, if your boss yelled at you, but you have nothing to eat, will you take offense? Of course not! Because we are not interested in resentment when physical, primary needs are not satisfied.

For a good example: agree, when you get very sick, you don’t care about problems. Everything fades into the background, if only to recover as soon as possible!

It's the same with relaxation. When you work out like hell in a workout, on the tatami or in the gym, you become relaxed and calm, free from mental stress and muscle tension.

Personal psychotechnics

I knew one person who constantly repeated something like this:

Do you doubt it? Hit the makiwara!

Have you stopped believing in yourself? Hit the makiwara!

Can't you relax and find harmony? ... Hit the makiwara!

Psycho-training is simple and effective. Of course, this technique is more suitable for developing an inner core and will, but believe me, it also relaxes not badly.

That is why, in my opinion, one of the most effective ways to relieve tension is to properly beat the pear to the brutal cries of your own “kiai”.

4. Alcohol and cigarettes, drugs.

It is better not to talk about this at all, but this method cannot be ignored.

  • Alcohol - relaxes the body, but at the same time gives out to psychic subpersonalities, from your subcortex, destroys internal organs and STRONGLY destroys the brain and neural connections, leading to personality degradation. By the way, it is the moment of "intoxication" that is nothing more than the reaction of your body to the death of neurons, due to the sharp blow of toxins to the brain.

As a way to relax and unwind - I do not recommend it! In any quantity!

  • Cigarettes are relaxing due to deep, rhythmic breathing. In view of the substitution of concepts, they first bind your focus of attention, and then the subconscious mind to the subject of relaxation - cigarettes. It should be understood that cigarettes themselves (as well as ventilation of the lungs with waste) do not relax. Relaxes calm, deep breathing rhythm. By the way, smokers have the opposite effect over time, when a cigarette becomes a psychotechnique - a habit of the brain: one can relax only by "activating" a special technique, i.e. having smoked a cigarette. Just breathing at the same time has a weak effect. Why - I do not explain.

As a way to relax and unwind - I do not recommend it!

  • Narcotic and psychotropic drugs- relax due to the direct effect on the psyche. I don't think it is worth explaining what such an impact leads to.

Note

Regarding the pills.

The world economic system, our world as we know it, rests on three pillars - pharmacology, chemical and food industries. Moreover, the property of the latter depended and still depends on the penultimate one. Look at the composition of food for the presence of preservatives, dyes, carcinogens and other offal. Their variety is impressive. And any of them does not pass without leaving a trace for your body. We are high-precision mechanisms, not “steel machines”, which means that damage to any “module” disables the entire mechanism as a whole.

What we eat for the most part is terribly unhealthy, and often even harmful. But in case of any failures, the problems are solved with the appropriate pill. This is a business.

It is beneficial for the world and the smart people who created it that we remain stupid. It is beneficial to impose "majority choice". Realizing this, dictate your rules of the game.

I do not recommend using drugs, psychotropics, or relaxation pills. They relieve symptoms and have a temporary effect, BUT at the same time they destroy your brain, nervous system, and the body as a whole.

Relaxation techniques

So, at present there are a large number of negative factors affecting the body, leading to stress, weakening it, reflecting on the internal organs, reflecting on the nervous system, resulting in diseases.

In order to insulate yourself from the negative influences of the information age, combine vigorous activity with relaxation. For example, using the above methods or suggested below relaxation techniques.

Relaxation technique # 1. Aquarium.

The simplest and most well-known technique is to "stick" to aquarium fish. Helps many outright. I will not describe.

Relaxation technique No. 2. "Here and now".

Meditation technique, Zen style.

Sit comfortably.

Breathe deeply and calmly.

Focus your attention on the place where you are now: only on the space in which your body occupies and only on an object standing next to it.

Stay focused on "space" and "subject" until your mind is free of tension and thoughts.

Relaxation technique No. 3. Music (Psychoacoustics).

Music itself is capable of accelerating or inhibiting our mental activity, which is a sin not to take advantage of.

Calm rhythms are suitable for relaxation (inhibition of activity): meditation music or harmonious forces of classics and sonatas, various types of "chill-out" and simply liquid step. I recommend using the music together with the correct breathing rhythm for more effective relaxation.

Note

Correct rhythm:

... inhale-exhale-hold your breath-inhale-exhale-hold your breath ...

Those. hold your breath for a short while before inhaling.

But after inhaling, exhale immediately.

Note: we breathe "belly"

Relaxation technique No. 4. Saunas, baths, visits to hot springs

Steam and high temperatures – vasodilatation, which means that the blood supply to the muscles improves. This, in turn, relaxes them.

At the same time, some stagnant processes in the blood supply system are eliminated, and from the center the blood spreads along the periphery, which is also beneficial for the body - the blood drains from the brain and our nervous activity begins to slow down - a state of relaxation sets in.

  • you can not visit the sauna after eating;
  • you can not visit the sauna for colds;
  • you can not enter the sauna wet;
  • do not stay in the sauna for a long time, this can lead to collapse;
  • in the sauna, the air humidity should not exceed 10%;
  • you can not suddenly plunge into a pool of cold water;
  • you can't go to the sauna very often;
  • drink more regular water.

Relaxation technique No. 5. Jacobson's progressive muscle relaxation.

A psychotherapeutic way of relaxation, a way to get rid of stress. Or, in other words, a psychotherapeutic technique for finding harmony and peace :). This method protects the psyche and the body from the negative influences of stressful everyday life.

Its essence is as follows.

All muscles are divided into 16 groups. The patient, with the help of focusing on a certain group, begins to strain the muscles, within 5-8 seconds. After - relaxes the muscles of the group. At the same time, the patient focuses attention on sensations in order to remember the "feeling of relaxation".

Bottom line: during training, for six months, a steady "feeling of relaxation" of the body is developed, which a person remembers by reflex thinking. Subsequently, relaxation occurs when focusing attention on any muscle group without preliminary tension, thus relieving mental stress.

This psychotechnique is very effective and efficient.

Technique No. 6. Taiji - Quan.

Our movements are guided by our consciousness.

In the West, this art is called "shadow boxing". And this power is controlled by a calm, quiet flow of energy.

I will not describe. An educational film to help you.

Relaxation technique No. 7. Auto-training.

Use straight lines relaxation techniques:

  • Aquarium

  • Meditation

  • Music

  • Relaxation

  • Tai Chi Chuan

And finally, an additional light technique of "focus of attention"

Custom psychotechnics

For the average adult, busy person, you can calmly train relaxation within 5 minutes 5 times a day.

It's pretty simple.

During this time, you should focus on your body, relieving all tension from your face and shoulders, calming your breathing, relaxing the muscles of your forehead, eyes, letting go of your stomach and diaphragm.

In 2 months, enough stable relaxation abilities are developed in a variety of regular and emergency situations :)

To solve rather complex problems and difficult decisions, it is necessary to master either Ericksonian trance homing. We will consider one of them in the next article:

Learn to control your body and you will learn to control your thoughts!

Best regards, Vadim Berlin

Need more minerals? Read more:


After some days off, I want another weekend. By no means are we always talking about some extraordinary events that disturbed the peace on Saturday and Sunday. But after all, there are people who go to work vigorous on Monday, but during the working week they do not seem to get tired at all. What is their secret, and what interferes with proper rest for everyone else?

What prevents us from relaxing?

Many do not even suspect that they need to learn how to rest. Why study anymore, if after a hard day's work it is so pleasant to flop down on the sofa in front of the TV? Tea with something delicious, beer or wine, TV shows or the Internet - what else is required for happiness? On weekends, you need to do what you can't do on weeknights, and then it's time to pull the strap again. This is if there are no children. And then after all, there is no time to turn around, what kind of rest is there? I would live to see the vacation.

In order to learn how to properly rest and relax, you need to know what prevents us from doing this. And the main enemy becomes, surprisingly, not the lack of free time.

  • Boredom and monotony
  • Hustle and bustle and the pursuit of new sensations
  • Faith in the help of alcohol
  • Lack of daily routine

All of the above harms good rest, turns vacation into a season of hard work at the dacha, a tourist trip into a race to the sights, makes one evening indistinguishable from another.

The lack of new impressions and their excess are closely intertwined. Boredom arises where there is no fascinating thing. The variety of information at some point starts to get boring. Alcohol, having a short effect on the nervous system, gradually increases nervousness, and does not allow to relax completely. There is no need to explain about the habit of going to bed after midnight, and working without a break until the legs are carried to your favorite chair.

Drink green tea: Herbal tea has an excellent relaxing effect. Green tea is a source of L-theanine, which can help relieve anger. Boil water, brew the tea and take a soothing sip - it only takes a couple of minutes.

Chocolate bar: A few chunks of dark chocolate can help reduce stress and boost your mood. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism, but keep in mind that it is not advisable to overuse it.

Remember breathing: Is there an easier way to relax? Breathing slowly, deeply can help lower blood pressure and heart rate. For a change, try pranayama breathing. This yogic method involves breathing first through one nostril and then the other, and is used to relieve anxiety.

Try progressive relaxation: Are you tense? Use progressive relaxation to learn how to relax in any setting. This method consists of teaching in stages to selectively tension and relax certain types of muscles.

Count back: Yes, everyone knows this method, but it really works. Try to count back and forth several times. Your brain will not be upset if it is busy with numbers.

Close your eyes: If you can, then everything is fine. Just shield yourself from the noise of the office or the chaos of the street behind the protection of tightly closed eyelids. This is an easy way to restore calmness and focus.

Body relaxation

Give yourself a hand massage: Of course, you will not be able to use the services of a professional massage therapist at your workplace. But it is quite possible to make yourself. This will be especially useful for people who spend a lot of time in front of the keyboard. And if you have a little more than five minutes, then it is quite possible.

Try acupressure: Acupressure is an acupressure massage that owes its birth to ancient Chinese medicine. This method is less painful and completely safe, at the same time it is applicable everywhere and easily accessible for mastering by any person.

Ride a tennis ball: Take off your shoes and roll your feet with a regular tennis ball. You will get an excellent impromptu foot massage. This is especially nice if you have to wear high-heeled shoes.

Wet your wrists with cold water: If you feel like it now, then go to the bathroom and just soak yourself with cold water on your wrists and behind your earlobes. This will help you quickly calm down and relieve tension.

New environment

Stay alone: Not everyone needs a forest hut, but five minutes of solitude will help you collect your thoughts and clear your head.

Create yourself a Zen zone: find or create a special place for yourself to relax. This is a place where no one and nothing will bother you for sure. Perhaps it will be a comfortable armchair in the lobby or a secluded bench in the yard - the main thing is that you associate it with peace and relaxation.

Look out the window: If you constantly look at a TV screen or monitor, then a five-minute contemplation of real life outside the window can be great to clear your mind.

Put things in order: The daily clutter around you can be much more irritating than you might think. Table chaos is very often a reflection of the chaos in your head. Remove all unnecessary things, put things in order in the necessary and you will see how beneficial it will affect you.

Exercises

Stretching: Do you get the image of a gym and graceful twine gymnasts at this word? This is not at all necessary - you can stretch out without even getting up from your workplace. Try to stretch well up and to the sides, various body rotations, bends, or, for example,.

Yoga: Many people think that yoga is very difficult and not quite suitable for a busy city. But . Yoga is a great way to take control of not only your body, but also your mind.

After a person left nature and began to build stone jungles in the form of cities, he began to have big health problems. And the reason for this was the constant stress caused by various factors of urbanization. At one point, we forgot to relax. What for? We need to quickly achieve success in society. Yes, but only this should not be at the cost of our health and inner harmony. At one fine moment, I just realized this and decided to devote more time to various relaxation methods. And after a month I already realized the meaning of the rant "the quieter you go, the further you will be."

What is relaxation?

Relaxation- This is an involuntary or voluntary state of rest, which is associated with partial or complete muscle relaxation. Relaxation can be directed after intense physical exertion or anxiety, or it can be involuntary, for example, going to sleep.

One of the first Western specialists who began to use the relaxation method were the German neuropathologist I. Schultz and the American psychologist E. Jacobson. Jacobson studied the manifestation of emotions, the emotional state was assessed by muscle tension. Jacobson was able to prove that muscle relaxation relieves hyperexcitation of the nervous system, thereby restoring its balance and providing it with rest. Muscle relaxation skills are beneficial for the general health of the body, and it also helps to eliminate the symptoms of some diseases.

There are several types of relaxation:

By time: long-term, which occurs during sleep or hypnosis, as well as when exposed to drugs and short-term, which is quickly replaced by stress.

By the way of execution: mental and muscular.

By origin: primary and secondary.

Depth: deep and shallow. Deep relaxation lasts 20 minutes using various techniques; shallow relaxation can be a short rest.

What will give you mastery of techniques and methods of relaxation:

- to normalize pressure and breathing;

- to improve the heart rate,

- relieve muscle tension;

- forget about the feeling of tiredness and weakness;

- get rid of irritability and anger;

- have a positive attitude;

- feel a surge of vitality;

- improve mental activity and the ability to concentrate attention, make the right decisions;

- to improve efficiency and effectiveness.

Relaxation does not require much from us, but, as we can see, it presents an invaluable gift - harmony of body, soul and spirit.

10 best relaxation techniques

RELAXING POSITIONS

As a basic relaxation technique, I recommend a hatha yoga exercise called Shavasana or Corpse Pose. I think everyone has had days like this when you just come home and fall on the couch like a "corpse." So this should be done every day and more consciously. All you need to do is lie on your back and spread your legs and arms to the sides with your palms up. Then start breathing slowly. The positive effect of shavasana cannot be overstated. To achieve the desired effect, you must master it perfectly. To do this, you need to do it regularly, but the result will exceed all your expectations.

BREATH

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START DEVELOPING

This is one of the simplest relaxation techniques that you can do, in principle, anywhere, anytime. You have noticed that when we are alarmed, we breathe very often. Therefore, the task here is simple - to slow down the breathing process. You need to take a comfortable position. Inhale slowly through your nose, trying to engage both your abdomen and chest. Then hold your breath for 5-10 seconds. Exhale slowly through the mouth so that the duration of the exhalation is longer than the inhalation. Do this for 10-20 cycles. To achieve more complete relaxation, I combine breathing exercises with self-hypnosis. Just close your eyes while exercising and with each exhalation say: "Relaxation", "Relaxation", "Calm".

MEDITATION

I think the benefits of meditation are difficult to convey in words. Meditation is a unique relaxation technique that will release tension in the body, harmonize emotions and calm the mind. To understand the full effect, it's best to just start practicing. It can be performed both in the morning and in the evening. Ask not to be disturbed for 15 minutes. Get in the right posture, close your eyes. In the first step, get your breathing right. 10 cycles of deep inhalation and exhalation will help you with this. Then start relaxing all the muscles from top to bottom, starting with the muscles of the face and neck. Tell yourself that you are entering a state of complete peace without thoughts.

AIR WALKING

Personally, I like to walk in the woods for an hour in the evening and listen to birds singing. Someone will like walks near the sea or climbs to the top of the mountains more. It's just that any light physical activity helps to relieve tension in the body, and contemplation of very beautiful landscapes gives a very deep psychophysiological effect. The activation of oxygen metabolism improves the nutrition of the brain and contributes to the normalization of the course of nervous processes, both in it and throughout the body. I have a very funny word that I usually say after a walk: "How good, it’s written again)."

WARM BATH

A bath is my favorite way to relieve stress after a good day at work. This relaxation method may seem far from masculine, but somehow I don't care. If earlier it was impossible to drag me even under the shower, then recently I have become a lover of relaxing in the bathroom. The water in the bath should be just warm (36-37 degrees). Create a pleasant atmosphere: dim or turn off the lights, light candles, play relaxing Chillout music. You can add essential oils or salt to the bath for the best effect. The duration of the relaxation bath is 20-30 minutes. After such a bath I always feel refreshed.

MASSAGE

Who doesn't like being given a good relaxing massage! This relaxation technique is best used after a warm bath in the evening. And it doesn't matter if you don't have your own professional massage therapist. With a little preparation, one of the people close to you can do it. This massage is dominated by stroking and shallow kneading. The duration of a relaxation massage is usually much longer than usual. I combine relaxation massage with soothing music and aromatherapy.

MUSIC

One of the best and simplest, in my opinion, methods for relieving stress is relaxation music. The first plus of this method is that you can listen to music in the background anywhere: at home, at work, on the way to an important meeting, somewhere else. The second plus is the passivity of the method. I uploaded good tracks for meditation and relaxation, turned on play and, in principle, I don’t need to do anything else. Third, a very quick effect. After just 10 minutes, you can enter a deep alpha or theta state, in which the brain and the whole body are very relaxed.

SEX

This method is loved by many. It goes backwards. To relax a lot, you need to tense up. During sexual intercourse, the tension can be so great that the resulting orgasm has the effect of powerful relaxation of the body. Sex as a method is good after another unpleasant quarrel or just before bedtime to fall asleep more quickly. In addition, during intercourse, a large amount of endorphin is produced, or as it is called "the hormone of happiness", which also affects the level of stress and allows you to be in a good mood more often.

HEALTHY SLEEP

Sleep is the simplest and one of the most effective relaxation techniques. It is provided by nature itself. Unfortunately, many people still ignore the fact that a strong nervous system requires a full 8 hours of sleep from 22:00 to 6:00. As a result, every day there is a difficult waking up, low energy potential and a bad mood. These are all results of late sleep. With the right approach, you should wake up at dawn before the alarm clock. And not just wake up, but quickly jump out of bed. And on the face there should be a smile and a desire to change yourself and the world around you. Good sex is followed by a deep sleep!

LONELINESS

I must say right away that this method is only suitable for introverts. I personally consider myself as such. I need to periodically be alone with myself. Disconnect from the outside world, which has become very fast, and plunge into your inner world, where it is quiet and calm. I do this whenever possible.

These 10 relaxation techniques for all occasions. Use them when you feel like you really need to relax. Personally, I use all relaxation methods on weekends when I really need to seriously recharge with new energy for a new week.

Relaxation music

Having tried many ways to relax, I realized that listening to relaxation music works best for me. A pleasant melody can relax the body in a short time, release from heavy thoughts and bring the psychoemotional state into balance. I have developed a habit of relaxing myself with music before bed.

What kind of music can most help you to relax and unwind?

I have compiled a selection of 5 of the best relaxing music styles I use myself.

Listen and recharge your batteries!

Chillout

This is my favorite direction, which literally translates from English as "relax, calm down". Previously, this direction included any light music that relieves tension, and since the mid-90s this name has also become associated with the genre of unhurried electronic music, which combines elements of lounge, ambient, jazz, house and many other directions.

Ethnic music of the East

The music of each nation is amazing and unique. This is largely due to the peculiarity of folk rhythms and local musical instruments, which are unusual in other countries. If you are looking for relaxation, then you should definitely familiarize yourself with the compositions of the peoples of the East. For example, even my hardest thoughts are soothed by Japanese relaxation music and the amazing sound of a bamboo flute.

Sounds of nature

To relax from everyday work and relieve stress, we often go to nature. Someone on vacation at sea, and someone to their grandmother in the village. And what to do when there is no time for this ?! Of course, listen to the music of nature for relaxation at home. The sound of the surf, the singing of dolphins, the chirping of birds - beauty! In general, I often like to listen to the sounds of space.

Classical relaxation music

Orchestral etudes, violin solos and piano sounds are considered some of the most emotional. They quickly penetrate into a person, touching the most delicate strings of the soul. This is a real cure for internal disharmony. To relax and recuperate, you need to choose unhurried compositions from the classical direction, of which there are a lot. By the way, you can listen not only to the "classics", but there are also talented contemporaries who are also worthy of attention.

Reggae

A synonym for relaxation. The reggae genre was formed in Jamaica in the late 60s, and from there spread to other countries. Most often, the lyrics are dominated by themes of love, kindness, and the music itself is presented in a very unhurried manner. It is forbidden to rush to this music. To get the real effect of listening to it, lie down on something soft, play a track softly, close your eyes and rest. The result will be an excellent charge of positive and sunny emotions that will feed you for a long time.