Relaxation helps you to rest and restore your work in a short time. By the Latin term relaxatio in medicine is understood as relaxation or a sharp decrease in the tone of the skeletal muscles until complete immobilization. We here consider it as a deep muscle relaxation, accompanied by the removal of mental stress as a result of the application of special psychophysiological methods. Conscious relaxation is an integral part of most mental, psychotherapeutic and hypnotic techniques. It was widely used in health-improving oriental exercises (Zen, Wushu, Qigong, yoga, meditation and other systems).
Muscle relaxation as a method of counteracting daily stress has become very important. After all, every second office worker feels stress. You will find many books and brochures promising to help you to some extent relax. However, doctors categorically do not advise you to practice oriental pagan relaxation practices so that you do not become a patient in a psychoneurological dispensary. Do not use the "scientific" techniques in which the terms "chakras - mantras - nirvana - atman - avatar - aura - subtle fields - etheric bodies" occur. Also, categorically avoid the recipes of relaxation with the burning or drinking of any exotic "muscle relaxants". And also refuse to listen to meditative "audio-drugs", capable of introducing a person into a meditative trance. To medicine these recommendations have nothing to do with. A bottle of beer, a glass of vodka or cognac, strictly speaking, also not relaxants, but antidepressants. These "medicinal" drugs are taken in small doses and in a completely different situation.
At the heart of the medical theory of muscle relaxation, in popular terms, lies the following conviction. To relax the body, you need to soothingly affect the psyche, and mental relaxation leads to relaxation of the muscle. For example, American President John Kennedy mastered the technique of relaxation perfectly. While speaking from the rostrum of his political opponent, he could so relax that he was able to fall asleep in his chair for 15 minutes to wake up fresh and full of energy to political debate. That is before relaxation it is necessary to make a conscious decision about nothing to worry about and take the position of an outside observer, to everything for a time to be indifferent and passive.
For relaxation, you should choose a calm, comfortable and quiet place. Also, comfortable temperature and dim lighting are important. To muffle extraneous sounds, you can use the so-called "white noise" (for example, computer audio effects - the roar of a waterfall, the murmur of a stream). You need to take the most comfortable pose. It is better to remove tight clothes and uncomfortable jewelry. In the "lying" position, to completely relax the neck muscles, do not use the pillow and turn your head to one side. It remains to close your eyes and proceed to the chosen method of relaxation.
The simplest and most effective relaxation in the workplace is "abdominal breathing" (belly breathing). Turn off the phone and ask your colleagues during the relaxation not to bother you. Do 10 respiratory cycles (and preferably 2 sets of 10 cycles with interruptions) in the following way:
• inhale slowly through the nose until the abdomen is "bloated" to the extreme;
• hold your breath for a few seconds;
• Exhale very slowly through the nose or mouth until all the air is exhaled from the lungs.
This relaxation exercise not only contributes to the oxygenation of your blood, but generally promotes the development of proper breathing techniques. Experts advise to use this technique in a moment of strong emotions, panic, anger, unrest, before making important decisions. However, whatever methods and techniques of relaxation you have not used, it is worth following the general rules:
• You should practice daily the first two months, then the intensity can be reduced smoothly up to 2 times a week;
• It is recommended to be engaged in the first month for 20 - 30 minutes 2 times a day. In the second month, 20 minutes 1 time per day. Then, after attaining a certain level of mastery, relaxation classes last for 10 to 15 minutes;
• The best time for relaxation is the period: before going to bed, before eating, after waking up;
• It is better to practice every day at the same time;
• the full stomach should not be dealt with, as the digestive process interferes with complete relaxation.
• the positive effect of relaxation can be significantly increased due to high-quality massage.
By choosing relaxation as a method of dealing with stress, you will strengthen your health and preserve the natural beauty.