How to relax

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

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

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

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

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

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

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

Breathing exercise.

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

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

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

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

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

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

One of the effective methods is active aggression.

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

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

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

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

Relaxation according to Jacobson

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

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

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

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

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

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

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

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

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

Other ways to relax

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

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

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

A state of passive observation of everything that happens.

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

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

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

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

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

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

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

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

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

Finally: how to relax

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

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

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

Sincerely, Andrey Russkikh

Relaxing melody

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

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

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

Relaxation methods. Relaxation Techniques

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

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

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

Relaxation through music

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

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

Music first, then everything else.

Breathing practices

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

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

Relaxation through visualization

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

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

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

Meditation as a way to relax

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

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

Deep Meditation Leads to Complete Relaxation

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

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

Alpha rhythms of the brain

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

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

Relaxation exercises

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

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

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

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

Practicing Yoga Nidra as a Method of Relaxation

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

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

Deep relaxation in the practice of "Yoga Nidra"

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

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

Meditation as a method of deep relaxation

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

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

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

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

Trataka, or the practice of gazing

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

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

Yoga for relaxation

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

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

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

Benefits of performing asanas and relaxation of the soul

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

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

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

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

Instead of an afterword

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

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

Hello dear friends!

It is important for every person to learn how to rest properly, so that physical fatigue and find a healthier way out of the body than with the help of diseases.

When in last time Have you allowed your soul and body to enjoy the benefits of healthy rest? Have you ever completely abstracted from what is happening, turn off the phone, forget about business, plunging into the abyss of pleasant sensations?

I think not many people manage to do this systematically without self-flagellation and belief that the body will last decades in supersonic mode. But the pursuit of productivity, the desire to have time to do more, schedule, responsibilities and experiences, we are gradually turning into robots, which, surprisingly, fail.

Relaxation techniques are designed specifically to allow people to switch from the "outside" to the inside of their states.

Zones of Influence

Properly selected methods relieve muscle tightness, accumulated clamps and infringement. As a reward for such a process, the body is cleansed of toxins, acquired toxins and excessive nervous activity.

A person in a matter of hours after the procedure will feel better than before. Headaches, a feeling of heaviness and tightness in the chest will go away. A full-fledged and healthy one will return to your life, your appetite will normalize and you can truly feel like a person, and not a cornered artiodactyl animal.

The emotional background will also demonstrate a jump up, thereby allowing you to more productively solve flow problems. It will be easier for you to experience difficult life situations and stresses, you will be able to control mood swings, and enjoy what is happening.

It has been scientifically proven that people who have learned to relax use and, most importantly, save the energy they receive, which is concentrated in the solar plexus, more productively. And she, in turn, contributes to the fact that there would be enough strength not only for work, but also for other, no less interesting things.

But what is the right way to relax? And what relaxation methods are there that might be right for you? In order to find out the answer to the question, I have prepared today's article, in which you will learn about the ten most effective practices for bringing yourself "to feelings"!

1. Music and relaxation

Relaxation does not always mean the need to collapse on the sofa, like a seal, and “lie down”. I suggest you familiarize yourself with this method, which is perfect for both children and adults.

To do this, you need to settle in a room with subdued light. Make sure that you are surrounded by soft pillows on all sides and cover yourself with a blanket.
Turn on pleasant, calm music that evokes a feeling of ease. Classical compositions or indie music are ideal for this.

After that, say out loud to your body the phrase: “I am relaxed” and feel your body in comfort and warmth. Individuals that have not previously practiced this approach may note that relaxation can be completely different, and not a banal rookery on the couch.

This is important and desired procedure in everyone's life, but it is worth noting that the method is not designed for a person experiencing stress "here and now."

2. Nice pictures

Visualization is considered great helper to eliminate feelings of anxiety and growing panic. It is used as in complex life situation as well as in normal everyday life.

Take a seat in a comfortable position. Best to avoid bright light and run around the apartment. Light it up with sandalwood or tea tree and start imagining pictures in your subconscious mind that are most pleasant to you.

It can be a lake, a house in the village, sunrise or sunset, and sometimes even kittens! If you are doing the exercise with a spouse or partner, ask them to describe the scene in a calm and relaxed voice, imagining themselves in it. Then repeat the exercise in reverse.

3. Fingers

Massage you can combine with the previous tips! Try to touch lightly, stroking the partner's back, shoulders, arms, fingers, palms and feet. Sometimes just 30 minutes is enough and the individual already feels like reborn!

I advise you not to forget about face and neck massage. The forehead occupies a special place, therefore, self-massage of this zone will save you from such unpleasant sensations as insomnia, nervousness and fatigue. A head to toe massage with a thorough foot massage is also great.

4. Mother Nature

Walking in nature has a superpower on a person, positive influence. Fresh air, complete with the movement of the body, tones its systems, nourishing with oxygen.

It is for this reason that, when coming home from a sortie, many individuals feel a slight weakness and a desire to sleep like a baby. Make your trips systematic, each time choosing a new place.

You can also hug a strong and healthy tree. After standing with him in his arms for 5 minutes, you will definitely feel a surge of new strength!

5. Water

Not many people know that water can take away not only bad dreams, but also wash away negative energy with personality. In connection with this reason, I recommend that you join the water procedures.

It can be swimming in the pool, a contrast shower, which is very useful for the nervous system and maintaining the tone of the whole body, as well as a relaxing, hot bath.

Add to it just a couple of drops of essential oil and you can feel how all the problems have left your head. Dive for at least 40 minutes, but if you have problems with cardiovascular system, then limit yourself to 15 minutes and a temperature not higher than 40 degrees.

6. Relax through creativity

For many, a hobby means not only a passion for a topic, but also a universal remedy for reducing anxiety levels. The process of creating something pacifies, replenishing the reserves of mental strength.

Take up gardening, go to the theatre, cinema or organ hall. You can also do needlework, play a musical instrument or crafts with your child.

Plus, I would like to mention the rosary. Turning them over helps to reduce tension and develop a calm, optimistic outlook on things.

7. Breathe

When a person is in a state or systematic "overload" of the nervous system, then his breathing takes on a superficial form. This can be seen when the individual's shoulders rise when inhaling.

This symptom tells that the person has a tendency to breathe only in the upper section. chest, and this leads to a lack of supply of the proper level of oxygen, which nourishes the organs.

Proper air intake can not only relax, but also save while driving a car, speaking or responsible business.
Abdominal breathing occupies a special place in practice. What is its essence?

And the meaning is hidden in the development of a practice that allows you to relax the muscles that squeeze the diaphragm, from which the breaths are accelerated to cosmic limits.

Try to slow down your breathing at the moment of relaxation with the help of the ribs and diaphragm. It is especially useful to do this before bed. You need to perform a minimum of 10 consciously slowing down inhalations and exhalations, wrapping your arms around your waist and controlling the correctness of the process.

You may feel a slight pulsation coming from your body. This is absolutely normal and nothing to worry about.

8. Meditation

It is a chic source of solace, which manifests itself in different forms impact on people. Practice the asanas found in the classes. The position of the body sometimes plays a decisive role in the way to the harmony of the soul with the body.

There are also special tactics for breathing procedures: over-slowing down or vice versa, speeding up. There is a broadcast of special sounds, syllables and, of course, prayers that are present in transcendental meditative practice.

G. Benson in his book described in detail the phenomenon called “relaxed reaction”, which I definitely advise you to read. People who have been doing meditation for a long time have already felt its healing effect on the whole body, and especially on the spiritual principle.

If you decide to dedicate it to the list of daily, but useful habits, then the result will definitely please you!

9. Take turns!

Back in 1930 in the USA, a man named E. Jacobson developed a method called "relaxation and tension." The essence of this practice is the training of the ability to cause opposite states at your own discretion.

And moreover, be able to determine the current state of affairs! But deep immersion in such a skill requires many hours of study. Think about it, it takes from 10 to 30 hours just to teach the muscles of the hands to perform such a trick!

But having mastered and nurtured the "Pavlov's dog reflex", you can stop being afraid to suffer from an overabundance of clamps and heaviness.

10. Dark chocolate

Yes friends! Real chocolate, made from real cocoa beans, can be a complete way to unwind and trigger a massive rush of endorphins.

Just one teaspoon of ground cocoa beans mixed with banana fruit puree or smoothie can loosen the grip of stress, lift your spirits and rightly be considered one of the most amazing methods for quality relaxation.

If you eat chocolate in the form of bars, then prefer it black (without milk) with at least 80 percent cocoa. I used to think that I had chocolate, it turned out only for milk, in which great amount dubious additives.

That's all!

Subscribe, share and supplement in the comments to the article your unique ways unload!

See you on the blog, bye bye!


When a person is calm, the complex becomes simple.
Chinese proverb

"Relaxation reaction"

In ordinary life, we tense our muscles to prepare the body for action. However, a state of stress often causes a strong tension in certain muscle groups, although no action occurs after this tension. As a result, a muscle clamp is formed in the muscle. In the practice of yoga, for example, it is believed that if some part of the body is tense, energy does not enter it. Relaxation techniques are aimed at becoming aware of muscle clamps and developing muscle relaxation skills.

The term " relaxation reaction”was proposed by the famous American cardiologist Dr. Herbert Benson to define the state opposite to the “fight-and-flight” response characteristic of stress. Benson suggested that his patients inhale slowly through the nose (using abdominal breathing) and exhale slowly through the mouth. It is this measured, deep and slow breathing that triggers the “relaxation response”. Let's list the most important characteristics deep relaxation:

  1. slowing down and deepening of breathing;
  2. slow heartbeat;
  3. increased blood flow to the extremities;
  4. muscle relaxation;
  5. slowdown and normalization of metabolic processes;
  6. normalization of the hormonal system.

G. Benson noticed that if patients manage to achieve relaxation in at least one of the above indicators, then this will entail a whole chain of positive changes in the body. Of all the indicators, it is easiest to influence breathing, since it is easily controlled by consciousness. That is why it is advisable to start acquaintance with self-regulation techniques at anti-stress training with work on breathing.

Relaxation reaction causes not only a decrease in muscle tension and blood cholesterol levels, but also changes arterial pressure, heart rate, decrease in metabolic rate and some other physiological indicators. Therefore, people taking medications should consider how these medications will combine with relaxation effects.

Doctor Lila Henderson, in order to understand whether a person needs to start learning relaxation, suggests answering next questions:

  1. Do you have headache or back pain?
  2. Do you grind your teeth sometimes?
  3. Have you ever noticed how, while talking on the phone, you suddenly grit your teeth sharply?
  4. Do you panic easily?
  5. Are you unsettled by even slight resentment?
  6. Is your breathing fast and shallow?
  7. Do you often sigh or yawn?

If you answered yes to at least one of these questions, then you should learn and apply some relaxation techniques to get rid of the above symptoms.

According to experts, it does not matter which method you use for relaxation, the main thing is that it is effective for you personally. There is no single universal relaxation method that is suitable for all people. Therefore, each person must, by trial and error, choose the most suitable technique for himself. To determine the effectiveness of any technique, it is important to practice it for at least a week, only in this case we will be able to understand whether it is suitable for us, and also to feel any healing effect.

Progressive muscle relaxation.

In 1922, the American psychologist and physiologist E. Jacobson discovered a direct link between striated muscle tension and mental fatigue. However, "force" the brain to rest modern man, constantly thinking about his problems, is quite difficult. Jacobson suggested a more convenient option: relax the muscles, and then the brain will also rest. An American doctor said that a restless mind has no place in a calm body. He came up with dozens of exercises to relieve muscle tension. Jacobson found that various causes tension in the skeletal muscles in areas of the body strictly defined for each emotion. For example, it was found that depressive states cause tension of the respiratory muscles, fear and anxiety increase the tension of the muscles of the vocal apparatus and the occipital muscles. Jacobson also noticed that the feeling of weakness and fatigue in patients with neurosis is associated with constant increased tone certain muscle groups. To learn the technique of progressive muscle relaxation, the patient is asked to sharply and strongly strain the muscles of the body, and then relax them, turning Special attention to experience a feeling of relaxation of the body. The complete Jacobson relaxation training course is instructor-led and takes several months to complete. Currently, there are many simplified versions of the progressive relaxation method [see: Grinberg, 2002; Broome, Jellicoe 1995; and etc.].

Relaxation mask.

Jacobson believed that it was most important that patients learn to relax their faces. In the practice of yoga, one of the important mechanisms for maintaining good health is also the constant control of consciousness over the level of facial muscle tension. If any muscle is tense, it should be immediately relaxed. By maintaining optimal muscle tone, we thereby protect the brain from overstrain.

For use in training, you can offer a relaxant mask in the modification of Dr. M. I. Buyanov, which, in our opinion, is the easiest to master.
effective method reducing the level of mental stress of the individual is the use of relaxation techniques in combination with elements of psychotherapy. The most striking example of such an approach is the method of "systematic desensitization" by J. Wolpe.

Music and relaxation.

Breathing, relaxation and meditation exercises cause a greater effect of relaxation and focus on one's inner sensations if a special musical accompaniment. It is known that listening to music easily causes any associations and images in people listening to it. Music can remind us of some emotional events from the past, and also makes us experience the emotions that the composer put into it. This applies to musical works that are well known to listeners, having a certain melodic structure, repetitions, choruses.

Relaxation music must answer special requirements and help listeners to immerse themselves in the world of their own sensations. For this, it is most convenient to use special meditative music. It is conditionally possible to distinguish three types of musical works that are used for relaxation:

  1. electronic music created on a synthesizer (Electronic New Age music: Kitaro, Hoshi, Mark, etc.);
  2. music written by nature itself, which may consist of the noise of coastal waves, the singing of birds, the murmur of a stream. These natural sounds can also be incorporated into electronic music (eg Dan Gibson "Solitudes Pacific Suite", etc.). In our trainings, we often use meditative music written by the St. Petersburg composer and yoga master E. N. Serebryakov;
  3. special music used in eastern temples.

This music, however, can be difficult for an inexperienced listener who does not have experience in meditation practice to perceive.

Meditative music should not sound loud and drown out the voice of the leader and his instructions.

Relaxation is a natural or artificial state of complete physical and emotional relaxation, peace. The ability to independently call it will help get rid of stress and depression, fully restore strength for a short time find peace of mind and harmony. Mastering relaxation techniques and techniques is necessary for those who are in a state of chronic fatigue, and for those who want to always remain energetic, full of strength and health.

What is relaxation and what is it for?

The founders of this progressive psychophysical method were the American psychologist E. Jacobson and the German neuropathologist I. Schultz in the first half of the last century. The name comes from the Latin relaxatio - relaxation. The method was used to relieve muscle and nervous tension with the help of specially developed techniques, which also used the techniques of Eastern spiritual and religious practices. Relaxation can be involuntary, as, for example, during sleep or in its borderline states, and it can also be voluntary, when muscle relaxation and a state of rest are caused artificially using one or another technique. This method belongs to the techniques of body-oriented psychotherapy and is used in practice to eliminate psycho-emotional disorders, treat neuroses and psychosomatic diseases.

Jacobson was able to prove that by relaxing the muscles, the hyper-excitation of the nervous system can be removed, thereby allowing it to rest and restore a stable state. The ability to voluntarily enter such a state is also necessary for those who do not suffer from mental disorders, but experience discomfort from the manifestation of other diseases, the symptoms of which are headache, gastritis, high blood pressure or pain in the heart.

Against the backdrop of reality today, the unhealthy lifestyle that many people lead, constant nervous tension and stress, the body and all its life support systems are subjected to a serious daily test. As a result of this, pathological disorders of the nervous system occur, chronic fatigue syndrome occurs, which cannot but affect health. But if you can set aside at least half an hour a day to relieve the accumulated tension, positive changes will not take long.

Mastering relaxation techniques and techniques will allow you to:

  • adjust heart rate
  • normalize blood pressure and breathing
  • stop short of breath and reduce the need for oxygen;
  • to establish normal blood supply to the main muscle groups and the brain
  • relieve muscle tension
  • eliminate signs of stress: get rid of headaches, heartaches, back pain
  • improve mental activity and the ability to concentrate and make the right decisions, increase efficiency and effectiveness
  • have a positive attitude, get rid of irritability and anger
  • raise general tone, forget about the feeling of fatigue and weakness, feel a surge of vitality

All the techniques that are used to achieve relaxation are based on concentration and the ability to listen to impulses. own body and the ability to relax. You can choose for yourself the technique that suits you, but, most importantly, you need to practice regularly to feel the effect and keep your nervous system in a stable state.

Relaxation is included as one and the stages of various psychological trainings, even those aimed at personal growth and improving business performance

One of the most popular techniques is visualization, in which you mentally transport yourself to some calm, picturesque and safe place or imagine a pleasant situation. People often use this technique unconsciously, indulging in pleasant dreams, so it does not present any special difficulties for anyone. Just imagine all this in the smallest detail and detail, down to touch, color, smells and sounds. Do not forget to retire, take a comfortable position and close your eyes.