Without stress in the world you can not live. They surround us almost every day. Small and large, causing us nervous tension and anxiety in the soul, thereby violating the inner harmony of our state of mind and balance. But that there was not, the stress can always be overcome, most importantly, be able to in time and properly relax. In this we will be helped by the secrets of relaxation or the so-called deep muscle relaxation, which, directly, relieves mental stress. To do this, let's consider the basic methods of relaxation and new methods of its implementation.
Relaxation is divided into two types: involuntary and voluntary. But one thing unites them - these two types are based on the basic methods of psychophysiological relaxation techniques. Its improvement began in the second half of the late 20th century. It was during this period that people became most vulnerable to stress, depression and, as a conclusion, relaxation became the main opposition. So let's talk about relaxation techniques and new techniques for holding it at home or with a coach, because you never know when this knowledge will come in handy.
You can conduct a relaxation session at home by choosing a secluded quiet place and taking a comfortable lying down or sitting position. The main thing here is comfort and relaxation. Therefore, your clothes should also be comfortable and comfortable.
The basic technique of relaxation.
To effectively remove muscle and psychological tension and thereby increase anti-stress resistance, it is necessary to know very well and apply relaxation techniques correctly. It is also desirable to engage in this process on a regular basis, then you will really feel the positive influence of relaxation not only on your internal state, but also with this help you will develop your attention and raise your spirits.
Initially, the first couple of months, you need to relax every day, after which these classes should be reduced to 2 times a week. During the first month, relaxing sessions are held twice a day (20-30 minutes), on the second month, once a day (20 minutes). Then reduce the training time to 10-15 minutes.
Dealing with relaxation is best when you are awake before taking food (it is impossible to relax on a full stomach) or in the evening before going to bed. Try to conduct your studies at the same time of day. During the very relaxation, one should always think about something pleasant and relaxing (sea, fruit, sweets, walks). It all helps to push your thoughts away from the negative. After all, the mind and body of a person are very connected, therefore, in order to relax the body, it is worth releasing your mind from negative emotions.
Basic relaxation methods, popular relaxation techniques.
To date, several methods of relaxation are singled out, each of these methods has a rich content of its methodology and carries new complex measures to combat stress. The first method of relaxation is to consider progressive muscle relaxation or the Jacobson relaxation method. The main purpose of this technique, which was invented by the American scientist Edmund Jacobson, is based on muscle relaxation with their preliminary stress.
Within 5-10 seconds, you need to strain your muscles, and then 15-20 seconds is worth concentrating on a sense of relaxation. Thus, consistently and smoothly it is necessary to apply exercises to 16 groups of muscles of our body.
These muscles are hands, forearms, shoulders, muscles of the face (eyebrows, mouth, nose). Also the muscles of the neck, chest and diaphragm, then the abdomen, back, hips, lower legs and feet. These all muscle groups must be alternately strained, then feel their relaxation.
Methods of relaxation associated with the body. Sleep, bathing, relaxing massage, bath.
Relaxation methods associated with proper breathing. These methods are quite simple and effective. For example, you should do 2 sets of 10 cycles each: dial the maximum amount of air in the stomach and hold your breath for a couple of seconds. Then start slowly exhaling all the oxygen from yourself, after which, after resting, repeat everything again.
It is through breathing that our blood is saturated with oxygen and nourishes every cell of our body. In addition, proper breathing calms the nervous system.
The next exercise we will consider the relaxation technique called "body breathing." Sit in a comfortable pose and close your eyes and try to feel as much as possible each of your breath, its depth, and along with the exhalation let go of negative emotions and experiences. Feel how you breathe not only you, but your skin, and every cell of it. This exercise should be done 3-5 minutes. Concentrate on the face and chest, relax these parts of the body.
One of the new methods in relaxing therapy is affermation - a positive train of thought, with which we aim to change everything in a better way, thereby causing peace of mind and balance. This method of relaxation equates to mental activity. Here the main thing is to remember something special and pleasant, in a word, to overcome stress by the power of your thought. With this mental exercise, try to move away from the particle "not", put your desire so that the keyword carries an affirmative answer from the first person.
Now, relaxation is very common and its methods associated with parapsychology and spiritual teachings. To date, the technologies of ancient and spiritual teachings have been specifically studied for calming the soul and body: meditation, yoga - everything in the right use promotes complex relaxation.
Of course, in modern society there is a huge number of methods of relaxation and new methods of its implementation. We have considered the most basic of them and therefore, I think they will greatly help you. After all, the rightly chosen method of relaxation will strengthen your nervous system and help you adequately meet any life upheaval, filling your life with meaning and positive. Remember, complex work with the soul and body is your key to inner well-being.