Introduction


Most people are so accustomed to the spiritual and muscle tension, which perceive it as a natural state, not even realizing how harmful it is. Having mastered relaxation, a person learns this tension to adjust, suspend and relax at will. The ability to relax is a natural reflex process.

Nervous muscular relaxation is a psychotherapeutic technique based on alternating voltage and relaxation of various muscle groups before reacing the state of relaxation. In this case, muscle relaxation leads to the occurrence of rest sensations, a decrease in the nervous voltage or pain.

There are proven removal methods for overvoltage. These are walks and hiking, dancing and gymnastic exercises, a change of activities, hobbies. These are natural ways of nervous unloading. But they are often not enough time or they may not be quite effective for a particular person. Modern person is often needed not just discharge, but discharge in concentrated form.

The method of progressive muscular relaxation is based on the use of a system of exercises consisting of alternating the voltage and relaxation of various muscles and muscle groups: a) faces; b) neck and hands; c) back and abdomen; d) legs (hips, legs, feet). The mandatory condition for the development of the technique is the concentration of attention on the process of voltage, relaxation and especially on the sensations arising from the transition of the muscle from the intense state to relaxed. The technique is based on the fact that the alternate stress and muscle relaxation makes it possible to compare these two states and facilitates the relaxation learning. In addition, it is believed that the muscle tension before an attempt to relax them can give an additional impulse, which allows to achieve a deeper relaxation. When conducting practices, patients are trained to catch the minimum increase in muscle tone and to achieve a pronounced relaxation.

Nervous - muscular (progressive) relaxation is a technique of reducing neuromuscular tension, which was developed in the 1930s of the last century by the Chicago physician Edmund Jackobson and described in his book "Progressive relaxation" (1929). This technique was originally intended for patients with hospitals experiencing stress. Jackobson drew attention to the fact that intense patients cannot fully and fully relax. This is noticeable, for example, according to such signs, like a frightened forehead. Trying to get rid of such residual muscular tension, Jacobson began to train his patients with exercises in which it was necessary to strain a certain group of muscles first, and then relax it, moving from one muscle group to another.

Thus, the main idea here is to obtain a more complete and specific sense of tension and the ability to relax muscles in the event of this voltage. "The one who can learn to relax, when colliding with stressor, will be able to elect the most faithful way to respond. That is, instead of a reflective reaction, you can just stop, study the nature of the threat, weigh

As with all other relaxation techniques, neuro-muscular relaxation must be engaged regularly. The results of nervous muscular relaxation will be brighter after you acquire a sufficient amount of experience in using this technique.

1. Methods of muscle relaxation


This technique is at least to begin with, it is recommended to everyone who experiences difficulties with muscle relaxation. According to her author, the urgent problems of a person living in a civilized world became an excessive hurry, anxiety and excess reasons for which he is forced to react. Under these conditions, physical and psychological loads lead to overvoltage. It has a property to be extended in time and accumulate. Since our soul and body are a whole, then neuromuscular overvoltage contributes to increased mental tension and irritability. If a person in such a state is trying to relax, it often reaches a completely opposite result. General relaxation (especially experienced in mental terms) is possible only with the relaxation of all skeletal muscles.

The simulator should be carried out in the lying position; It is desirable that in the process of classes you are not disturbed. There are active actions - spouses, children, neighbors, etc., which came to ask something and then immediately go away, continue to do. Sounds that do not bear information and are a more or less single-plane sound background (hours of hours, the noise of the refrigerator, the buzz passing by trams and so on), as a rule, do not cause anxiety. In the event that they are bothering you enough at the beginning of each exercise to say to themselves: "The surrounding sounds are not interested in me, they are indifferent to me, they do not interfere with me" (the phrase is formulated individually, to its taste).

"Lying place" should be wide enough for classes, so that you can freely put your hands next to the body. In the presence of problems with the spine, put under the head, and if necessary - and under the lower back, the pad. In a word, place in such a way that, lying on the back with your hands stretched along the body, feel comfortable. Nothing should put pressure on you. Do not have any hands or legs. Clothing is free, not constraining movements. The temperature is important: you should not be hot or cold. In the latter case, there would be a slight covering.

Before the start of each exercise, set out more comfortably in the position lying on your back. Hands still lie along the body palms down, legs slightly spread. Tell the eyes calmly and slowly. The slower you will close them, the faster it will achieve soothe.

Pointing that it follows one hour per day, the author does not encourage you to start an alarm clock. Just this and do not do. Everything should occur without violence over yourself, naturally, so that you were nice. Already hearing how many object to us, they say, the simulation can not be pleasant for them at least because not every day they are able to carve out free ... But there would be a desire, and the time will be found (you just need to streamline your daily schedule a little), the main thing is not written anywhere that the Jacobson method is the only possible. Meanwhile, it helps in cases where it fails to achieve relaxation; The individual is not for the power alone to cope with the tension and relaxation of the muscles. According to the special definition of the creator of the method, it suits people whose muscles are tense to such an extent when nothing else is able to eliminate their overvoltage.

Before learning any relaxation should, of course, would "feel" the difference between muscle tension and relaxation.


Hand Muscle Exercises


Seven common exercises for hands muscles:

Approximately five minutes are calmly lying in the source position. Then bend the left hand in the wrist so that the palm gets up vertically, hold it in this position for a few minutes; The forearm remains motionless. Follow the feeling of tension in the muscles of the forearm. Relax your hand, allowing the brush under your own weight to fall on the bedspread. Now your hand cannot but be relaxed - after such a muscle tension, relaxation is a physiological need. For a few minutes, watch the feeling of relaxation in the brush and forearm. Repeat this exercise again. Then spend half an hour at rest. The most important thing is to learn to recognize the feelings of tension and relaxation.

The next day, repeat the previous exercise. After the second relaxation of the hands, bend it in the wrist in the direction from myself (that is, otherwise than before), downwards.

Today you are relaxing. Do only relaxation, while watching sensations in your left hand (it is relaxed or from time to time you feel tensions?).

To the first and second exercises, we will appreciate the experience with the flexor of the elbow joint. Bend the left hand in the elbow at an angle of 30 degrees, that is, lift it from the bedspread. Repeat this operation three times for about 2 minutes with substainable relaxation for several minutes. Relax the remainder.

Repeat all previous exercises. Then we will train triceps. You will achieve tension in this muscle, if, putting a stack of books under the forearm, you will put the lingering hand on them. Three times alternate voltage and relaxation (for relaxation, remove your hand from the case, for the books you use as an aid). Relax the remainder.

Hour repetition. Circlist four exercises for your left hand.

This exercise will show you how successfully you captured all the previous ones. Your task is to lie calmly, stretching your arms along the body. You will seek voltage, without moving with your left hand, exclusively concentrating on it. Approximately half a minute focus on the voltage, then translate it into relaxation. Repeat it several times. The rest of the hour is again relaxed.

In the future, do the same with your right hand (that is, only seven exercises).

face neck muscular exercise

3 Foot muscle exercises


You can start with repeating exercises for hands, but it is not necessary to do this. If you have already learned to recognize voltage and relaxation in each muscles group and are able to control these processes, you can immediately begin relaxation. So, relax with the whole body, you will only train your legs (first left, then right).

Exercises:

Bend the leg in the knee - the muscles are tense at the top of the leg and knee. We train in three-time alternation of voltage and relaxation.

And now, on the contrary, wound up the limb to the toe to yourself. Tension and relaxation of caviar.

Voltage and relaxation in the top of the hip - the trained leg hangs from the bed (sofa, etc.), thereby reaching the voltage. Then return the leg in the original position and focus on relaxation.

The voltage at the bottom of the hip is achieved by flexing his legs in the knee.

Voltage in the area of \u200b\u200bhip joint and abdomen - lift the leg in such a way that only the hip joint is bent.

The voltage of the buttock muscles - putting several books under his knee, pressing hard on them.

Data six exercises discharge by one or two lessons on the repetition, or provide one lesson dedicated to exclusively relaxation.


Torch muscle exercises


Four body muscle exercises:

1.Belly's muscles - we perform as follows: either deliberately pull the stomach into yourself, or slowly rose from the position lying in the sitting position.

2.The muscles located along the spine - the voltage is achieved by flexing and disintegration in the lower back (in the position lying on the back).

.Muscles of the respiratory system. Prior to the start of the exercise, it is recommended to carry out approximately half-hour solid relaxation. Then spend a series of deep breaths and exhale. At the same time, you will constantly feel the tension that occurs in the chest when inhaling (it is possible that at first you will mark only the stress under the sneaker; thanks to the training, you will easily learn to recognize it in other parts of the chest). When you become clear, the overall stress pattern in the process of the deep breathing, you can determine it and with normal breathing. The purpose of this exercise is not to control the breath (as in a number of other relaxation techniques), rather, on the contrary, it is about to save this process from the arbitrary influence of the volitional factors so that it functions absolutely spontaneously.

.Muscle relaxation shoulders. It implies the acquisition of several skills. Crosses stretched forward, you fix the voltage in the front of the chest; By rotating the shoulders back - the voltage between the blades, lifting them - the voltage on the sides of the neck and in the upper part of the shoulders themselves.

The tension in the left side of the neck is achieved by the tilt of the head left, in the right - right. Locking it in the front and rear sides takes place when head slips back and forth.

This control on the relaxation of the shoulder can be done in one apparatus, but it can also be styled. Exercises for the relaxation of the body as a whole should be spent approximately a week (if you consider it necessary to fix some skills, in this case, prosecute classes on exclusively relaxing).


Eye muscles exercises


Exercises for eye muscles relaxation:

1.The stress in the forehead is achieved by shifting the skin on the forehead in wrinkles.

2.The tension of the muscles of the eyelid - weching your eyebrows, the eyes are tightly closed.

.The voltage of the glasses of the muscles - at the same time we feel the tension in the eyeball. With closed eyes, look to the right, left, up, down. We train until we are able to clearly recognize the tension, and thus get rid of it (that is, relaxing the muscle data).

4.The voltage of the ice muscles - mastering the previous exercise, open the eyes and follow what happens when you translate the look from the ceiling to the floor and vice versa. Focus voltage and relaxation.


Face Muscle Exercises


Exercises for the relaxation of the muscles of the face:

Griing your teeth, follow in all the details for the concomitant tension. Relax. Repeat the exercise several times.

Open your mouth. What muscles strained at the same time? You must feel the tension in front of the sinks, but only more deeply.

Bring your teeth, watch the tension in the cheeks. Relax.

Radle the mouth, as if saying "Oh!", Full the tension, then relax your lips.

After moving back the tongue, follow the voltage, relax.


Relaxation of mental activity


After a quarter of an hour after complete relaxation, imagine (with closed eyes), which see the ceiling and the floor of the room in which you are. If you imagine perfectly, you will feel the same muscle tension that would experience when performing this task "reveal". Relax for five to ten minutes. Then imagine the wall to the left of you and on the right. The goal is to develop the ability to cause an intense mental image, and thereby stress in the appropriate muscle groups.

In the future (again after relaxation), imagine that the car passes by you. Similarly, you can exercise with any moving objects; You can imagine that the train goes, the plane or a bird flies, the ball rolls, etc. Fullying the tension in the eyes with the ideas of moving objects, focus on the stress of the eye muscles during the "observation" for fixed objects, for example, imagine themselves -Lo books. Such an approach leads to a "cleaner of thoughts" - already during or after the exercise you will feel that your thoughts as it were, ceased to worry you, none of them flashes in your brain.

Completing relaxation exercises

Make a deep breath, delay your breath and for a moment, strain the muscles of the entire body: when you exhale, relax the muscles. After that, lying on the back for a long time - calmly, relaxing, breathing smooth, without delay. Feel how the warming feeling of calm, pleasant relaxation spread throughout the body. Now the imaginary "internal battery" is charged with new energy. The man again gained faith in his strength, able to overcome the stressful situation - there was a feeling of inner calm. So lie for a few more minutes. After performing these exercises, a person must feel herself to rested, full strength and energy.

Then open your eyes, after clicking them several times, open and pull back, as after a pleasant awakening. Very slowly, smoothly, sit without jerks. Then also slowly, without sharp movements, stand up, trying to keep the pleasant feeling of internal relaxation as long as possible.


Conclusion


This relaxation technique successfully helps to relax and does not require special equipment. In addition, despite the fact that, according to E. Jacobson, it is necessary to practice this technique for several years to obtain results, improvements are occurring after a few weeks, if you do it three times a day for five to six minutes. In addition, neuro-muscular relaxation has a positive effect on both the physiological and psychological state of a person.

1.Physiological effects.

Describing the results of neuro-muscular relaxation, it is noted that the relaxation of skeletal muscles contributes to the relaxation of all muscles, as well as digestive and cardiovascular systems. Scientists have found that neuro-muscular relaxation helps with headaches, migranes and back pain. The consequences of muscle clips and irrational muscle tension can be leveled or at least mitigated with regular occupations of nervous muscular relaxation.

Psychological effects.

It has been proven that neuro-muscular relaxation has a large number of psychological effects, which affects the psychological state and on human behavior. For example, research results showed that students with a negative me - a concept, engaged in nervous-muscular relaxation, adjusted their idea of \u200b\u200bthemselves for the better. Moreover, depression, anxiety and insomnia, according to the results of another study, also undergo the classes of nervous muscular relaxation. Alcoholism, tobacocco and drug abuse is also treated with this technique.

It should be noted that almost any form of relaxation is aimed at reducing anxiety - when consciousness relaxes, the alarming thoughts are fully manifested. However, it is in the process of nervous-muscular relaxation that work with anxiety is most effective. Therefore, this technique is recommended primarily to disturbing people.

At the end of the training, a person becomes possible to completely free from stressing voltage for 20-30 seconds (!). But to achieve such a result, you need to work hard, but regularly. At the first stage it is recommended to allocate on the relaxation on average 15 minutes 3 times a day. The basic training course lasts up to 2-3 months.


Literature


1. Velitchenko V.K. "Physical education without injury." - M: 1993.

V.A. Muravyev, N.A. Sozinov. "Safety technique in physical culture lessons." - M: 2001

Physical culture: textbook / ed. M.Ya. Vilensky M. Knourus, 2012


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What is relaxation? Is it enough for relaxation to take a bath, lie on the sofa, go to a massage session or this psychotherapeutic method requires special conditions? Who needs relaxation and how to distinguish it from a simple rest, what is the difference in relaxation and meditation and what techniques and ways of relaxation and relaxation for adults and children, tells MedaboutMe.

Relaxation, from the Latin term Relaxation, means relaxation. Select relaxation as a state and as the process of achieving this feeling. At the level of physiological symptoms, the relaxation condition is manifested by the activity of the parasympathetic department of the autonomic nervous system responsible for regenerative processes during rest and braking of the sympathetic department responsible for the active human activity.

Externally, the process of transition to relaxation often looks like a rest that is not accompanied by active actions, but from the point of "vision" of the body relaxation is a fairly intense and complex process, affecting both the neuropsychiatric component and the physiological level.

Allocate involuntary and arbitrary relaxation. The involuntary is accompanied by falling asleep and sleep, and it also provokes physical, mental, emotional loads.

Arbitrary relaxation is a managed process that is used to relax, restore forces, emotional balance, improvement of well-being.

Modern psychotherapy as science recognizes the effectiveness of relaxing practices performed on an ongoing basis. The relationship between psychic and physical well-being is a relaxation base as a method of psychotherapy. It is reliably known that stress provoke muscle spasms, clamps, also probably the opposite effect. The decrease in psycho-emotional voltage is achieved through the relaxation of muscle tissues.

For psychotherapeutic purposes, the system of occupy is important for the distribution and consolidation of the relaxation effect. The lack of frequency in relaxation sessions leads to a short-term effect.

Relaxation methods

Relaxation Depending on the objectives, areas, the specifics of the process is divided into total and local, emergency and prolonged, deep and short-term, and also caused by medicines (muscle relaxants) or achieved naturally. Among the latter, the types are distinguished by directions, or relaxation methods affecting the organism at the psycho-physiological level.


In the methods and methods of relaxation it is impossible to allocate techniques that are directed only to the psyche or bodily sensations. However, we can talk about relaxation methods that initially affect the muscles, causing a decrease in mental stress, or vice versa, are designed to influence emotions and mind, provoking a decrease in the number of muscular spasms and feelings of fatigue.

At the beginning of the 19th century, Physiologist Edmund Jacobson developed and, in 1926 published a relaxation method, which is basic to this day.

Progressive muscular relaxation, Method of Dr. Jacobson, is based on natural relaxation of muscle tissues after pre-voltage. Thus, according to this technique, it is necessary to strain a lot of one or more muscle groups for 5-10 seconds, after which it is concentrated on a sensation of relaxation of 15-20 seconds.

In the method of American physiologist, there were more than 200 exercises on almost all the muscles of the body, in the modern practice of muscle relaxation, 16 major groups were allocated as a basic program and up to 40 for those who wish to achieve a deeper relaxation.

Despite the fact that initially work is carried out with muscles at the physical level, Dr. E. Jacobson The purpose of systemic classes saw the ability to relax muscle tissues through a volitional effort, fixing and presenting the sensation of muscle relaxation.

Differential relaxation, a technique based on the E. Jacobson system, suggests alternately and relax muscles almost at any suitable time without creating the necessary conditions. This is a simple relaxation method that allows you to achieve effect.

Meditation and relaxation

Meditation and relaxation are based on a single physiological process of influence on the vegetative nervous system. Mental (figurative) relaxation is part of the meditation process that allows you to achieve a state of relaxation or concentration by creating various mental images.

Meditation and relaxation helps a person to dive into a state of increased suggestive potential, accompanied by a decrease in self-control and criticality and improving suggestibility. Autogenous workouts, repeating words that help customize emotional state contribute to strengthening effect and meditation, and relaxation.


Respiratory relaxation - one of the most simple methods, often used even unknowingly used people. Deep breaths in a state of excitement or stress, diaphragmal (abdominal) breathing helps to calm down. In this principle, the method of respiratory relaxation is built.

Performance rules can be somewhat varied depending on the direction, but the receptions of abdominal respiration are preserved in any technique:

  • inhale is done slowly, through the nose. When inhaling, first is completely filled with a diaphragm, the lower part of the chest, then the lungs;
  • the second stage is carried out with a delay of breathing, from a few seconds to minute;
  • exhalation occurs through the mouth (preferably), slower inhale, the air is released first from the abdominal region, then from the lungs. To achieve full air update in the lungs at the end of the exhalation, it is necessary to make a muscular effort;
  • pause before the next breath.

Such an exercise for relaxation helps purify the lungs, blood saturation with oxygen, the production of the correct type of breathing. With regular use, also has a beneficial effect on patients with diseases of the lungs, bronchi, respiratory tract.

For short-term relaxation, 2-3 cycles of 10 breaths and exhalations are usually used, with intervals between cycles.

Relaxation time

According to the time duration of the relaxation process, long-term and short-term species are distinguished. Long-term relaxation is achieved with a combination of relaxation techniques with a sleep, hypnotic impact or drug drugs.

A short-term relaxation can be carried out in the usual state, but its effect also lasts long.

Relaxation time depends on the selected technique, method, purpose.

Also distinguished and surface relaxation. With a deep form, complemented by relaxation techniques, the relaxation time is from 20 minutes, the surface can be concluded in short-term recreation and relaxation.

The time selected for relaxation and the subsequent type of activity also affect both the choice of technology and the duration of the effect. For example, relaxation techniques for relaxation before bedtime will differ significantly from the methods of relaxation and concentration on the target before starting new activities or to remove psycho-emotional stress during the day.


Relaxation can be directed as only physical relaxation, only on psycho-emotional or complex. Since muscle tension is often provoked by stress and, on the contrary, the separation of relaxation for the soul and body is quite conditionally.

Some methods remove bodily spasms and clips, bringing relief of the psyche, some are aimed at reducing anxiety, anxiety, work with the emotional sphere, which is also indirectly affected by the regulation of physiological processes.

With all types, it does not matter whether the goal is to relax for the soul or body, the relaxation process requires compliance with some rules to achieve or enhance the necessary effect.

Upon reaching a certain level of self-regulation, the state of arbitrary relaxation and relaxation can be achieved in almost any conditions. However, the following techniques are recommended for the initial stages of workout:

  • the choice of space should be due to the following parameters: privacy, silence or possibility of using white noise, music for relaxation, comfort, heat, comfortable furniture or place on the floor, non-labor light or darkness;
  • the choice of time for relaxation depends on the possibilities, objectives and preferences of a person. Relaxation for relaxation is preferable in the evening hours, before bedtime, the tonic effect is more appropriate in the morning;
  • duration: optimally be able to allocate on relaxation from 15 to 30 minutes. The duration of short-term relaxation is 10-20 minutes, after which it is worth allowing the body to return to the usual rhythm without a sharp transition. But if it is impossible to exemplate such a number of time, you should not refuse relaxation for 5-10 minutes;
  • the frequency of carrying out: relaxation, which is part of everyday rutin, is able to provide a health effect and have a long effect;
  • clothes must be selected free, not constraintful breathing, without squeezing seams and fasteners;
  • for effective relaxation, it is not necessary to conduct a relaxation session immediately after eating.

Voltage, relaxation and relaxation

Voltage and relaxation - relaxation base on the muscular level. In this principle, such techniques, methods and relaxation techniques are being built, such as the progressive muscular relaxation of Jacobson, differential relaxation, synthetic method, post-meter relaxation and many others. The relaxation and relaxation of muscle tissue is the process following the voltage, therefore, for such methods, cycles of voltage alternation and relaxation of muscle groups are used.


The choice of relaxation method depends on the possibilities and objectives of the person. Methods for achieving the state of relaxation are diverse. They may include both oriental practices and short-term recreation, to require attributes and maintaining music, massage, aromatherapy, or be fairly simple and accessible to perform anywhere.

Rest as relaxation

Rest is one way to relax, calm down. This option may come at the initial stage or those who reject autogenous workouts, exercises for relaxation. This method is ineffective in a state of strong stress, excitement, however, can benefit if necessary to remove tension, fatigue. Rest and relaxation are important components of daily life, and the creation of conditions for arbitrary relaxation with a high probability will provide an opportunity not only to reduce the negative impact of stress on the body, but also to regulate their occurrence.

For short-term recreation and relaxation, the same rules must be observed as for all techniques: the ability to take a comfortable body position, silence, comfort. This method is well suited for adults, when relaxation for children, accompaniment must be accompanied by voice, singing, music, you can add light strokes.


Concentration on mental images, focusing on bodily sensations, respiratory rhythm or other relaxation methods are effective with the possibility of a person as much as possible, do not respond to external stimuli. One way to achieve this is audial stimulation, special relax music or sounds for relaxation.

Depending on the selected method and personal preference, the sounds for relaxation can be based on natural noise: wind, sea surf, rain, etc.; Rhythmically monotone noises using musical instruments often contribute to the transition of relaxation into meditative state.

Classic, original and specially written musical compositions, instrumental, vocal and mixed parties often accompany different exercises, meditation and relaxation.

Finally, the category of sounds for relaxation includes voiced texts, guiding people in the process of relaxation, helping to follow the overall scheme and concentrate attention. Some texts voiced in the relaxation process increase the effect of autogenous impact, self-impact.

Music for relaxation

Music therapy as a direction is based on the effects of various rhythmic drawings on a psycho-emotional state. Music for relaxation allows you to concentrate those who are inclined to be distracted by external sounds, and also contributes to the rhythm of breathing both with static relaxation methods and during the exercise.

Music for relaxation also helps easier creating images for the visual method of achieving relaxation. Calm, smooth melodies without a sharp, ripped rhythmic pattern are used to remove the voltage, both neuromuscular and emotional-volitional sphere. Dynamic music for relaxation is usually used in psycho-emotional overloads, to actively switch attention, concentrations on a new goal.


Visualization of images is one of the common ways to achieve relaxation. It helps to achieve muscle relaxation, removal of voltage in everyday life. With this method, a person who complies with the general rules for relaxation, represents various paintings by following personal preferences or instructions. The concentration on the presented image helps to reduce psycho-emotional stress.

Visualization of images as a method is often accompanied by autogenous training or instructions from the leading lesson or from the audio file.

Nature Images for Relaxation

Nature images for relaxation are one of the most common. They can also be used as visual objects for concentration, and to combine a visual image that helps concentrate on body sensations.

In the first case, a person represents paintings of nature: sunset over the sea, birds flying over the lake, the smell of flowers, etc. And focuses on the addition of their details.

The goal of the second type of use of the image of the relaxation is to achieve the feeling of your body, which is in a comfortable and pleasant location, concentrate, for example, heat from the rays of the Sun, easy breeze, to achieve the state of relaxation by combining visual and kinesthetic incentives.


"Beautiful Relaxation" is based on the observation or creation of art objects that allow you to concentrate attention. In this method, it is based on a feeling of relaxation and removal of tension, coming after visiting museums, drawing, saturation of perception with visual images.

Water for relaxation and calm

Using water to calm, exemption from "bad thoughts", alarm is used for a long time. Contact with water for relaxation and soothing is based not only on subjective sensations. It is proved by science that, when contacting sensitive receptors located on the forehead and cheeks, the frequency of heartbeat and respiration is reduced. This is one of the manifestation of unconditional reflexes, helping to survive in extreme situations, for example, by danger of drowning.

The use of this reflex helps divers on breathing delay, underwater hunters, rescuers, as well as everyone who wants to relieve physiological manifestations of concern. Washing children with water, the immersion of the face in the water has a beneficial effect on the whole body.

It is perfectly known that a bath or a container filled with warm water helps to relax. This method of relaxation and calm is associated with the density of the aquatic environment that allows you to remove the muscle tension, exert pressure on soft tissues, a light massage effect, helping to restore blood supply, improve lymphatic drainage.

Various methods of physiotherapy are pearl baths, hydromassage, tonic souls, shower Charcot - based on water properties.

Floating is one of the new methods of relaxation - is based on the sensory deprivation of a person in a closed chamber in the absence of sounds, visual stimuli and state of almost weightless due to the high density of salt water. With good equipment for floating chambers, this is one of the highly efficient ways to achieve maximum relaxation, both muscle and psycho-emotional.


Relaxation on the sea under the compliance with the rules affects the psycho-physiological state of the body. White noise, sounds of waves and surf, visual images, the influence of water allows you to achieve relaxation and calm without additional effort. The combination of active and passive swimming helps to improve the overall body tone.

Complexes, spa hotels and institutions offering relaxation to the sea complement the body's health improvement program with massage procedures, aroma and music therapy, the correct diet, physical activity, the creation of a common calm atmosphere.

Relaxation and massage

To add relaxation techniques, massage is used as a means of working with muscle clamps or as a reception for relaxation, concentration of attention on bodily sensations. It may be part of the postisometric relaxation, one of the methods of rehabilitation. The optimal combination is achieved by static position, recreation, relaxation with visualization of images and a light surface massage.


Numerous varieties of massage practices aimed at relaxing the body are known. The techniques and relaxation techniques were largely based on the eastern spiritual and religious practices focused on the development of the ability to self-regulation. Having passed the adaptation and processing for European culture, some of the esoteric components of Chinese, Japanese, Indian techniques were subject to change, and the most popular today became bodily practices that do not comply with respect for religious rituals or changes like thinking.

One of them is the "Chinese relaxation" with the help of qigong-massage, which is performed by a specialist responding to the response of the patient's body. There is a subspecies, qigong massage, when the procedure occurs when the cradle eyes of the massage therapist. The "Chinese relaxation" technique accompanied by such a reception is considered more efficient: visual deprivation allows the specialist to feel more accurate what is happening with the client. Use during the aromatherapy procedure and special traditional music for Chinese relaxation enhances the effectiveness of the relaxation process.

Exercises for relaxation

There are a large number of exercise complexes for relaxation, both mental and physical. Mental exercises include visualization, concentration on sensations, self-pressure (autogenous training), etc.

Exercise are based on the process of alternately voltage and relaxing the muscles of various groups in a different order, depending on the purpose and specific methods.

The simplest and affordable relaxation exercise is a diaphragmal breath, alternating slow complete breaths and exhalations with pauses between them.


The isometric load on the muscles is based on such a voltage of muscle fibers, in which there are no concentric and ex contonal changes in the muscle length. An isometric load is achieved by exercises in a static position, for example, the pushing of an obviously fixed object.

Post-meter relaxation is used in the case when manipulations are planned with a group of muscles in painful sensations, muscle spasms, local or neurological tone, local postural imbalance, etc. The postisometric method of relaxation is based on the combination of isometric load on the muscles (5-10 seconds, the minimum intensity or more, depending on the recommendation of the specialist and the dynamics of the achievement of the results) and the subsequent inert stretching and relaxation of the muscle. Such a combination must be carried out 4-6 times, until the muscle hypotension is achieved and the disappearance of painful sensations.

It is important to observe the conditions for the minimum intensity of the load on the muscles, the short-term isometric effect, the interval between voltage and relaxation cycles. The tension of the muscles can be achieved both by physical actions, exercises and the volitional effort of a person.

Postisometric relaxation also provides for the use of massage methods for stretching spasped muscles.

The phenomena of inflammatory processes in the field of exposure, in tissues, poor health, headaches, significant pain in the process of exercise, as well as transit ischemic attack, pulmonary failure, manifestations of hypertension, veins thrombosis, cardiac arrhythmia, etc. . P.

Relaxation for children

In childhood, the volitional sphere is only formed, the child is difficult to manage its emotions, remain calm when exciting, control the impulses. Some babies, this leads to a state of over-excitation with emotional splashes or physical hyperactivity, others suppress the desire to act spontaneously. Both processes lead to the accumulation of tension, both psycho-emotional and physical.

Natural relaxation of the body, occurring in, is not always effective and sufficient. Training complexes "Relaxation for children", teaching ways to reduce excessive excitement help to realize their emotions, be able to feel the body and learn the processes of self-regulation and redistribution of energy.

The use of relaxation technician for children is possible from an early age with appropriate correction. Many parents use techniques unconsciously in infancy, and stop when the child will grow up. So, the indication, singing of lullaby, stroking and soothing stories, fairy tales can also be attributed to relaxation techniques.

Most willingly perform exercises for relaxation, decorated in the form of the game. In view of the characteristics of the children's psyche, the exercise complexes should be accompanied by a voiced text with the predominance of expressions that affect body sensations and visual images. In exercises for relaxation for children without text, it is important to include sound or musical accompaniment.

As in adults, relaxation for children should be directed not only for the short-term recreation effect, but also to generate, securing the skills and the possibility of their independent use.


Relaxation in kindergarten, despite a fairly new direction, is applied for a long time. Depending on the identity of teachers, elements of relaxation in kindergarten can be used in classes in physical culture, music lessons, during the day when learning drawing, before and after sleep.

The relaxation program in kindergarten does not need to be approved. As a rule, the exercises are entered into classes with a psychologist, in the future they can be introduced into the routine of the day by educators and teachers, as well as used by parents at home.

Depending on the age category of the group and the specifics of the children's institution, the training lasts 15-20 minutes, during which children perform 3-5 exercises aimed at the sensation of the body (alternation of the voltage and relaxation of muscle groups), breathing exercise, directly relaxation and final part.

The ability to relax at your own desire is a very important skill that everyone should have. Life in the modern world is very tense and stressful, both mentally and physically. This applies to employees in the field of high technologies and computers, clocks sitting in front of the monitor, which leads to a multi-hour tension of some muscles and joints.

It also concerns other workers, such as those who spend a lot of time, especially with the intensive movement of transport, which greatly presses the psyche. Nowadays, stress is a very common word, as people blame stress in many of their problems. People find it difficult to relax. This article contains five best ways to healthy relaxation.

Relaxation technique 1: Breathe to relax and calm down

Breathing control is the main skill needed to quickly calm down and relax. Consciously controlling your breath, you are distracted by stressful thoughts for a while. Some respiratory techniques give a quick soothing effect.

I suggest the following breathing exercise:

  • If possible, plunge or sit comfortably.
  • Close your eyes and focus on the nostrils, as air penetrates them.
  • Make a slow and deep breath through the nose. Please note that the air penetrating the nose is cold.
  • Hold your breath for a few seconds, holding attention at the same point.
  • Slow and calmly exhale through the nose. Please note that the air leaving the nostrils is already warm.
  • Perform a few minutes until your thoughts are thrown, and you will not feel calm.

In this exercise, several techniques are used to calm you:

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

However, it is even easier to establish breathing and cope with stress and negative experiences.
You need to slowly dial into light air, then delay the air, leisurely counting to four. In the same way, you exhale four accounts - and there is no breath into four accounts, not inhaling.

With this breathing practice, you can immediately kill two hares. First, the willy-unilous to force themselves to breathe slowly and avoid the hyperventilation of the lungs. Secondly, distract the excited mind from the problem that caused a rapid reaction, and switch it to the account from one to four.

Relaxation technique 2: Progressive muscular relaxation
(Jackopson)

Progressive muscle relaxation is the simplest technique from which many more complex relaxation techniques arose, a progressive relaxation system is named Harvard Physiologist Edmund Jacobson. It is based on the fact that after a strong tension of the muscle automatically relaxes.

Before proceeding with exercise, you need to take the most convenient position for you in space. It is desirable that the position was sitting, as the relaxation of the neck muscles involves moving his head.

However, to relax on Jacobson, you can and lie on the back to a solid smooth surface, close your eyes and choose an object: to start a small muscle group - for example, caviar, abdominal press, hand brushes. This group must be strongly strained at first (although in order to feel them), after which it is sharply relaxed - and fully experience this relaxation.

The number of muscles involved in relaxation should be gradually increased. Classic progressive relaxation scheme: consistent movement (relaxation voltage) from the cervical muscles to the muscles of the leg tips.

After performing an exercise, do not strain the muscles too much, and do not strain the muscles that are not related to a certain group mentioned at this stage. After the relaxation of the muscle voltage should be more relaxed than to voltage.

Sit into the chair more comfortably or lie. Make some slow breaths and exhale. Then start in the following sequence.

1. Hands. The first exercise is aimed at relaxing hands muscles. This is a simple brush compression in a fist. Exercise must be repeated 5 times. Do not forget that any pain including the exercise obtained as a result of the exercise cannot have anything to do with relaxation. After the task is completed to translate your focus of your attention on the sensation in your hand. From the first time you can not notice anything special. This is normal, because you have not paid attention to what is happening in your body. With the exception of the sort of pain.

* After 4 days, you add the following exercise: Draw your fingers on your hand to such an extent to feel the tension. Yes, it should be that voltage, no pain. In this exercise, if you look at it from above reminds the asterisk.

* Next exercise: strain the brush, the palm of the palm to the body. So that the brush and wrist formed a straight angle. Fingers look up.

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

2. Biceps and triceps. Next, bend your hand in the elbow joint, straining the muscles of the forearm. Biceps are tense (strain the muscle, but shake the brushes to make sure that they are not compressed in fists); Relaxed (lower your arms on the chair).

* We do exercises on the contrary: trying to straighten your hand as much as possible to feel the tension in triceps.

3. Shoulders. Shake your shoulders and save them as much as possible and still comfortable for you. Take the shoulders back (carefully); Relax. Put forward them forward (impetus); Relax.

4. Neck (side muscles). We work with the muscles of the neck. Shoulders are smooth, relaxed, slowly turn the right to the right as possible; Relax. Rotate left; Relax.

* Neck (rear muscles). Throw the head forward, the burning chin to the chest is kept muscles in tension. Relax.

* Neck (front muscles)Smoothly fold the head back. We repeat the exercise 5 times. Concentrate on the sensations of sensations in your muscles.

If you faithfully approached the development of technology and have done at least 15 minutes a day, at this stage you already approach the high-quality relaxation of your body. This is due to the generalizing function of our brain. Good relaxation of the muscles of the hands for 10 minutes leads to the spread of relaxation throughout the body.

5. Breathing. Inhale as deep as possible - and then a little more; Exhale and breathe normally for 15 seconds. Release all the air from the lungs - and then a little more; Inhale and breathe normally for 15 seconds.

6. Spin. Press the shoulders to the back of the chair and push the body forward so that the back is arched; Relax. Do this exercise with caution or do not do at all.

7. Buttocks. Stretch the buttocks and lift the pelvis over the seat; Relax. Press the buttocks to the chair; Relax.

8. Hips. Pull your legs and lift them by 15 cm from the floor or the steps, but do not strain the abdominal muscles; Relax. Press the feet (heels) to the floor or footboard; Relax.

9. Belly. Tighten the stomach as stronger as possible; Fully relax. Inflate the belly or tense the muscles as if you are preparing to strike; Relax.

10. Icres and feet. Raise your fingers (without lifting legs); Relax. Lift up the foot as high as possible (beware of the cramp - if they arise, or you will feel the approximation, shake the feet); Relax.

11. Foot fingers. Foot relax, press your fingers to the floor; Relax. Raise your fingers as high as possible; Relax.

12. Face. The relaxation of the face muscles is completing the exercise complex.

* Mouth. Mouth is open as wide as possible; Relaxed. The lips are coated together and compressed as hard as possible; Relaxed.

* Language (sudden and rotten). Open your mouth and drop your tongue as far as possible; Relax (let him lies freely at the bottom of the oral cavity). Tighten it back to the lads as deep as possible; Relax.

* Language (sky and bottom). Press the tongue to the nubber; Relax. Press it to the bottom of the oral cavity; Relax.

* Eyes.Open the widest eyes as much as possible and feel the voltage in the frontal muscles, frighten your eyebrows; Relax.

* Close as you can, without breaking your comfort, eyes. This will allow you to reduce the large number of passenger muscles.; Relax. Make sure you completely relaxed the muscles of the eye, forehead and nose after each voltage.

* Last exercise tones the lower part of the face. We present that we want someone very much to kiss - pull lips into the tube.

You must understand that the development of this method will require you primarily regularity. The order of exercises matters, to master them should be in the prescribed manner.

An interval of acquaintance with each subsequent exercise should be at least 4 days. This means that in the first training day you make only one exercise. After 4 days, add one more and so on. This is done in order to train muscle memory, which, as Jacobson relaxation develops, will automatically "include relaxation" automatically, when performing at least one exercise. To obtain such a result, you will need about 3 months, and it should be noted that with regular execution of the complex, tangible results you will receive in a few weeks.

Important: Remember that the state of relaxation cannot occur in the presence of pain. Therefore, you should be careful and not overdo the exercise.

The shortcomings of the Jacobson's progressive relaxation system: it takes a lot of time and is able to work only in a relaxed atmosphere, where there is an opportunity to lie down and practicing relaxation along with deep breathing. A person in the standard working conditions there is little such possibilities, therefore there are more adapted techniques.

Relaxation technique 3: Tempting visualization

Visualization is a powerful tool of consciousness. Studies have shown that the subconsciousness cannot distinguish real events from visualized. Therefore, visualized images have a significant impact on consciousness.

  • Sit more comfortable or lie. Close your eyes and make some slow breaths. Turn off all means of communication so as not to be distracted.
  • Imagine yourself in a quiet and peaceful place for your choice. It can be a deserted beach, a flowering meadow, a forest, a boat or any other place where you feel relaxed.
  • Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
  • The more realistic will be the image, the more positive emotions you will receive.
  • 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 operates with different states of consciousness and attention. Different levels differ in the frequency of brainwave, as can be seen in the EEG (electroencephalogram) these levels are named by the letters of the Greek alphabet.

The overall agreement on the wave models of brain activity is as follows:

  • Beta - 14 Hz and above. The state of readiness, the active state of the brain. Associate with thinking and wakefulness.
  • Alpha - from 8 to 14 Hz. Relaxed brain condition. Associated with immersion in dreams, general relaxation.
  • Teta - from 4 to 8 Hz. The state of deeper relaxation. Easy sleep. Hypnosis. Meditation.
  • Delta - below 4 Hz. Deep dream. Unconscious state.

The alpha condition is recognized as the most healthy state of the brain, as it is associated with the unattended activity of the brain. This condition is also used as a basis for advanced consciousness control methods, such as meditation, José Silva, and others.

You can stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural rhythms in order to directly affect the brain and force it to work at the desired frequency. To reduce stress, binaural rhythms are superimposed on top of the sounds of the rain, which themselves have a soothing effect.

There are many available records for relaxation on the Internet, for example, healing Rake Music.

Daily hurry, thousands of affairs on the agenda, tense relationships with the authorities, health problems - an unemployed picture. Nevertheless, this description very closely displays the features of the life of the most ordinary modern person. For existence in such extreme conditions, our body is simply necessary daily assistance, which would adapt it to harsh surrounding (and internal) reality.

Why relaxation?

Let's start with the fact that during the impact of the stress factor on the body there is muscle tension in it. This peculiar protective reaction is aimed at preparing the body to action: stress means danger, it means you need active protection. However, modern stresses are not a crouching tiger or a starting mountain collapse, which requires from their potential victim to quickly run, skillfully fight and deftly dug. Our stresses in most cases require adhesion (rather write a report!) Or serious reflection (how to behave with the leader?). Thus, the discharge of muscle voltage does not occur, it, on the contrary, rushes inside and fixed.

Chronic repetition of stress - let small and insignificant - creates an obstacle to spontaneous removal of the resulting muscle tension, which forms the so-called muscle clips. Muscular clamps can absorb a huge amount of energy, impede normal blood flow, do not allow all the completeness of pleasure and joy, dispel attention. That is why relaxation techniques have recently acquired well-deserved popularity: without requiring some serious investments of money and time, such techniques allow you to restore the body and maintain it in excellent condition, despite the inevitable effect of everyday stress.

Conditions for relaxation

For full-fledged relaxation, it is necessary to take care of external conditions. Of course, real relaxation aces can relax in the most unsuitable conditions for this conditions - among the turmoil and noise, but for the beginning we will still need to create a small cozy "nest", where we can distract from everything and give our body the opportunity to recover.

1. For relaxation, try to highlight the room quiet, secluded. Let the room atmosphere do not cause you negative memories.

2. Take care of the chair or beds - they must be moderately soft, and most importantly - you should be comfortable in them.

3. The light should not be sharp and too bright.

4. Time for classes Choose according to your rhythm and schedule, however, remember that there will be no relaxation on the full stomach, and the feeling of acute hunger will distract.

5. Well, if in the first month you can do half an hour every day (and it is better to twice a day for 30 minutes a day) - this will help get rid of the solar muscle clips. A little later, it will be enough to maintain the state 20 minutes a day (or even twice a week). However, even if you can carve out on the exercises in just 10 minutes per day - this will also come true: it is quite possible that such assistance is enough for your body, and it will do the rest.

6. Disconnect the phone, ask your relatives not to disturb you for a while. If you can not get rid of some kind of annoying noise, muffle it with neutral noises - for example, fan noise.

7. To enhance the effect of relaxation, you can additionally use the visualization - to do this, imagine pleasant pictures: the sea, soft sand or just a cozy room from your childhood.

8. Well, if the room is air conditioning - so you can deal with comfortable conditions, despite the street heat and cold.

9. Do relaxation only in comfortable clothes, about the presence of which you can not even think on the body.

Relaxation techniques

There is a great set of relaxation techniques and each with the right approach to classes and seriously will provide an opportunity to get rid of long-standing muscle clamps and prevent new ones.

Relaxing gymnastics

Relaxing gymnastics can be considered as preparatory exercises before the development of any other relaxation technique, but also for independent classes it is quite suitable.

1. Ride one hand, another, and now let them freely fall down. Both hands pull up - and let them fall down.

2. Relax the neck - let the head falls on the chest.

3. Highly high raise your shoulders and freely lower them: do the exercise first in turn, then with both shoulders at once.

4. Imagine your hands - pendulum. Let them freely swing, changing the amplitude.

5. Lie on the back, press on the bed surface - now completely relax your hand. Feel the difference in your feelings.

6. Stand up one foot on a low stand and let the second leg swinging like a pendulum back and forth.

7. In the lying position: we raise the body of the Doug, while resting on the heels and the heads - now we relax.

8. Position lying on the back: Hands freely along the body palms up. Do not take off the head from the bed (floor) smoothly turn it right, then to the left. Repeat 10-15 times - you will feel the relaxation of the muscles of the neck.

Deep relaxation

There are many methods and methods of deep relaxation, but almost all of them are associated with autotraining - the practice of a special self-sustaining, which allows you to control your body and manage it with muscle tone.

The deep relaxation of the muscles is easiest achieved by causing the sensation of gravity and heat in the body. How is this "calling"? One way or another, every person is inspired by someone to a greater extent, someone in a smaller. So I will try (and we will definitely work out - it is not difficult!) To do with self-sufficiency.

So, I will imagine that we are on the beach: the sun is pleasant, it does not want to move, all the body envelops the bur and laziness. What needs to be done for completeness of such a feeling?

We cause a feeling of heat

Repeat in mind: "right hand is hot", "left hand is hot" and so on with legs, chest, back, belly, pelvis. Do not hurry - wait for the desired feeling in every part of the body.

We cause sense of gravity

Speak yourself (mentally): "The right hand is heavy", "the left hand is heavy" and further all parts of the body in turn.

Feeling ripple

"Right hand pulsates", "left hand pulsates" and so on.

Attention on solar plexus

Now the center of our attention will be solar plexus - the uppermost part of the abdomen, located between two rib arcs under the sneaker. It is there that the special center is located, the relaxation of which leads to the relaxation of the whole body: "Solar plexus pulsates. Solar plexus radiates heat. "

When a feeling of complete relaxation appears in the body, repeat mentally: "My body vessels are relaxed and free. Blood easily runs along the vessels, delivers each cell power and removes all unnecessary. My body is healthy. My body is young. My body knows what is needed for his health. I clean and gain health. "

When relaxation on this technique, repeat each mental phrase (formula) three times at a slow pace. Try not to think about anything. Breathe exactly, measured.

Please note that there is no formula for the relaxation of the head in the technique: the head should remain in the tone.

Progressive muscular relaxation

The method of progressive muscular relaxation Edmund Jacobson is perhaps one of the most popular. This brilliant American doctor and scientist developed his technique based on a simple physiological mechanism: after a strong tension of the muscles, herself to strive for deep relaxation. Hence the scientist made a stunning conclusion: to achieve full muscle relaxation, you must first strain them.

The essence of the Jackobson technique can be expressed in total in a few words: alternately should be strained every muscle of 5-10 seconds, after which it is concentrated to concentrate on it for 20 seconds on the sensation of relaxation, which has a particularly bright color in the controversial stress.

Jacobson developed about 200 exercises, however, to popularize the technique, a simplified rule was developed, which showed itself as an efficient and simple relaxation tool.

This rule contains only 16 points - 16 muscle groups

1. Right brush and forearm (for left-handed - left): Strift a brush in a fist, bend the brush towards the forearm.

2. The right shoulder (for left-handed - left): For the tension of the arm's muscles, you should bend your hand in the elbow joint and with the power to press the bed on the surface of the bed (floor) on which you are lying. You can also click on the housing (belly, pelvis).

3. Blue brush and forearm (for left-handed - right).

4. The shoulder (for left-handed right).

5. Top third persons: wide open your mouth and raise your eyebrows.

6.Thow a third of Persons: Click as much as possible, nourish your eyebrows and murmur nose.

7. Night a third of the person: Squeeze the jaws and stretch your mouth, pulling off his corners to the ears.

8. Had: Shoulder joints lift high to the ears, tilting the chin to the chest.

9.Diaphragma and chest muscles: deep breath, now hold your breath, twist ahead of the elbows and squeeze them.

10.Pinches and belly: It is necessary to strain the muscles of the abdominal press, minimize the blades and squeeze them.

11. The right thigh (for left-handed left): knee in a semi-bent position, strain the front and rear muscles of the thigh.

12. After the shin (for the left-hander - left): Pull the foot on yourself, at the same time flexing your fingers.

13. After the feet (for the left-hander - left): pull the foot from myself, at the same time squeezing the fingers.

14. The Holy Thigh (for the left-hander - right).

15. Blue shin (for left-handed right).

16. Blue feet (for left-handed right).

Abdominal breathing

This is one simple relaxation methods, which also has a beneficial effect on the respiratory system, improving the state in some lung diseases. Abdominal or diaphragmal breathing involves exercises in 1-3 approaches, each of which consists of 10 respiratory cycles (combinations of inhalation and exhalation) of this type:

1. Slowly breathe through the nose, trying to minimize the chest, but inflating the belly;

2. Hold your breath for a few seconds;

3. Slowly exhale through the mouth. Please note that the exhale must be protracted - its duration must exceed the duration of the breath. Try to make the exhale as full as possible and as best can freely release the lungs from the air. To do this, at the very end of the exhalation you will need to do some effort.

To achieve a more complete relaxation, try combining breathing exercises with self-sufficiency. Close your eyes and mentally repeat with each exhalation: "relaxation", "relaxation", "calm".

Relaxation massage

This method of relaxation will require the participation of someone else - better professional massage therapist, although with some kind of preparation you can help someone from loved ones.

What is a relaxation massage different from toning?

1. In massage, stroking and shallow kneading and rubbing prevail. All sensations are supported on the bore level.

2. The duration of the relaxation massage is usually much more than usual, and often massable falls asleep.

3. Relaxation massage, as a rule, is a common massage with an emphasis on the most important areas in terms of relaxation: the muscles of the person who are actively involved in the emotional sphere of man and have a pronounced effect on the processes of excitation in the cerebral cortex; back muscles; the cervical zone (the rear surface of the neck, the place of its transition to the back and the upper part of the back); Foots on which there are many reflexogenic zones.

4. Relaxation massage is perfectly combined with soothing music and aromatherapy.

Warm bath

Warm bath is not only a means of cleansing the skin, but also an excellent relaxation method. How to make a bath adoption with a full-fledged recovery procedure?

1. Water should be simply warm - its temperature should approach the body temperature and be equal to 36-37 degrees.

2. Create a pleasant atmosphere: muted light, candles, calm music.

3. Add essential oils to water: they will have an additional relaxing effect and soften the skin after bathing. In order for the oil better in water, add it at the very beginning, substituting under the water stream.

4. You can try to take a bath with milk and honey: To do this, you should mix 3 liters of warm milk with a glass of natural honey and add a mixture into the bath. Just do not wash off all this splendor shower - after the bathroom, it's just gently blocked the skin with a soft towel.

5. If you use bath salt, the rules are the same, however, the owners of dry and sensitive skin after such a bath are recommended to rinse under the shower.

6. The duration of the relaxation bath is 20-30 minutes.

Relaxation does not require a lot from us, but it presents an invaluable gift - harmony of the body, productive activity and mental equilibrium.

Attach a little effort and you will feel your body young, and yourself - updated and fresh!

The method of relaxation, which we developed, doing with their patients, for the most part is based on the receptions of Dr. Edmond Jacobson, who called them the "progressive relaxation" method.

In our practice, we usually combine this technique with the work on the visualization described below in this chapter. But in order for you to make sure the use of the ability to relax in any situation, we give these techniques separately. We recommend your patients to perform a relaxation exercise and visualization three times a day for 10-15 minutes. Most people feel that they managed to achieve relaxation from the first time, but as relaxation can gradually become more complete and deep, you will see that over time you will be able to plunge into a state more and deeper relaxation.

In order for our patients to be easier to learn to relax and work with their imagination, we usually provide them with a tape recorder with instructions.

1. Find a quiet place with mild lighting. Close the door and come true on the chair or in the chair. Put the legs so that the stops completely touch the floor. Close your eyes.

2. Focus your breathing.

3. Make some deep breaths and exhalations and with each exhale mentally say the word "relax".

4. Focus on the face and try to feel any face and eye muscles tension. Mentally imagine this tension in the form of some kind of image. It can be a compressed fist or a rope knot tied. Then imagine how it is unleashed, it is squeezed, it hangs, like a stretched, and then released elastic.

5. Feel how your face and eyes relax. Feel how simultaneously with this wave relaxation spreads throughout your body.

6. Strain the face and eyes, clouding as much as possible, and then relax and feel how your whole body relaxes.

7. Repeat the same with all other parts of the body. Slowly move along the face down, to the lower jaw, to the neck, back, shoulders, forearms, to the palms, chest, stomach, hips, the legs, the ankles, footsteps, toes, until the whole body is relaxed. For each part of the body mentally imagine a voltage, and then imagine how it disappears, melts. First you strain this part of the body, and then relax it.

8. Relaimed the whole body, stay in this pleasant condition from two to five minutes.

9. Now feel that your muscles have become easier. Be prepared to open your eyes and again to be in the room.

10. Open your eyes. You are ready to return to your usual affairs again.

If you still have not tried to follow the above instructions, we strongly recommend doing it now before you continue reading. In this case, you can make sure how much this exercise helps to achieve a pleasant state of relaxation and contributes to the tide of energy.

Sometimes the first few times it is difficult to present some images in the imagination or long enough to focus on them. Do not get upset. There is nothing unnatural in it, and starting to scold yourself, you will call only more tension. At the end of this chapter, when you better get acquainted with the techniques of relaxation and visualization, we will discuss in more detail on the difficulties that our patients usually face, and on how easier to cope with them.

The following section describes how to proceed directly to work with imagination. We have already indicated that relaxation is undoubtedly useful in itself, but we use it as preparations for work with imagination, since it reduces the physical stress that may interfere to focus on thinking images. Relaxation is also important because, having learned to use thinking to achieve physical relaxation, you strengthen the faith in what it can affect the condition of your body.