And medications. It is believed that relaxation helps relieve mental stress, which is why it is widely used in psychotherapy, hypnosis and self-hypnosis, yoga and many other health systems. Relaxation, along with meditation, has gained great popularity as a means of combating stress and psychosomatic diseases.
Relaxation is especially effective for people with increased muscle tone. It has been proven that increased muscle tone leads to the development of diseases. For people with reduced muscle tone, the relaxation effect will be less. A sharp or progressive decrease or increase in muscle tone may be the result of illness.
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Relaxation in psychotherapy
The benefits of systematic relaxation sessions are recognized in modern psychotherapy. The theory about the positive impact of relaxation on the psyche is based on a statement about the relationship between mind and body. It is known that in a person under stress, muscle tone increases. It is assumed that there is also a feedback relationship: as muscle tone decreases, mental stress also decreases. In this case, mental stress can be reduced by deep muscle relaxation.
The most important concept when practicing relaxation for psychotherapeutic purposes is generalization, that is, the spread and consolidation of the relaxation effect. Unsystematic and superficial relaxation exercises give a temporary, incomplete effect. Only regular exercises in compliance with the methodology lead to persistent generalization of the effect and long-term positive influence of relaxation.
Psychophysiological relaxation techniques
Psychophysiological relaxation techniques refer to methods of relaxing muscles through the mind and exercise. To use these techniques, comfortable conditions are important: absence of bright light, comfortable temperature, non-constricting clothing, absence of disturbing noises and other irritants. It is not advisable to practice relaxation on a full stomach, since the digestion process interferes with relaxation.
Progressive muscle relaxation
Jacobson initially developed about 200 special exercises to tense all skeletal muscles of the body, including the smallest ones. But in modern psychotherapy it is considered sufficient to consistently exercise 16 muscle groups in this way:
- Dominant hand and forearm (clench your fist as hard as possible and bend your wrist in any direction).
- Dominant shoulder (bend your arm at the elbow and press your elbow firmly into your body or onto the nearest surface - bed, armrest, etc.).
- Non-dominant hand and forearm.
- Non-dominant shoulder.
- Muscles of the upper third of the face (raise your eyebrows as high as possible and open your mouth wide).
- Muscles of the middle third of the face (close your eyes tightly, frown and wrinkle your nose).
- Muscles of the lower third of the face (clench your jaw tightly and move the corners of your mouth back towards your ears)
- Neck muscles (pull your shoulder joints high to your ears and in this position tilt your chin to your chest)
- Chest muscles and diaphragm (take a deep breath, hold your breath, bring your elbows in front of you and squeeze them)
- Back and abdominal muscles (tighten your abdominal muscles, squeeze your shoulder blades together and arch your back)
- Hip dominant (tighten the front and back of your thigh, keeping your knee in a tight, bent position)
- Dominant shin (pull your foot towards you as much as possible and straighten your toes)
- Dominant foot (extend your ankle and flex your toes)
- Non-dominant hip
- Non-dominant lower leg
- Non-dominant foot
The word “dominant” means right for right-handed people and left for left-handed people.
Of course, there are more detailed methods of progressive relaxation (for 30, 40 muscle groups, and more) for those who want to achieve a high degree of mastery in relaxation.
For the first two months, Dr. Jacobson recommended exercising daily, then gradually reducing the frequency to 2 times a week. In the first month, it was recommended to exercise 2 times a day for 20-30 minutes. In the second month, once a day for 20 minutes. Then 10-15 minutes.
Once you reach a certain level of mastery, Jacobson recommended learning to induce relaxation simply by imagining the feeling of relaxation in a certain muscle, without tension.
Abdominal breathing
This method is considered one of the simplest. It is also called "diaphragmatic breathing." The method involves 1-3 approaches (with breaks) of 10 respiratory cycles (inhalations-exhalations), performed as follows:
- Inhale slowly through your nose. When inhaling, you should try to make the stomach “swell” as much as possible, and the chest does not swell as much.
- Hold your breath for a few seconds.
- Exhale slowly, preferably through the mouth. The exhalation should be longer than the inhalation. When exhaling, all the air must be completely expelled from the lungs, for which a slight effort must be made at the end of the exhalation.
When you inhale deeply, the stomach rises because the diaphragm - the main respiratory muscle - drops very low, as if “inflating”
Relaxation is conscious calming, relaxing the muscles of the body and clearing the mind. The goal of pacification is to achieve complete conscious peace of the body and mind, with the help of this it is possible to increase performance and reduce tension in the nervous system. Relaxation is practiced using special techniques, which you will learn about below.
The meaning of the word “relaxation” in psychology: relaxation is a state of conscious deep peace associated with general or partial relaxation.
Many of us have heard what relaxation is, but we don’t know what it really is. Most people think that relaxation and relaxation should occur at specially designated times, but no one realizes that these techniques are already present in everyday activities.
For example, everyone knows the phrase: “When you are angry, try to breathe deeply and count to ten” - this is relaxation. The ability to relax will help you overcome stressful situations, you will feel the emergence of new strength and vigor.
The pioneers of relaxation were Western specialists E. Jacobson and I. Schultz. They developed calming practices that they applied in their own lives.
The relaxation stage is a preliminary procedure when receiving the help of psychologists or psychotherapists. Many famous psychologists and psychotherapists talk about the effectiveness of relaxation before starting treatment.
Using relaxation techniques, specialists help reduce internal tension, cope with depression, improve a person’s physical condition, normalize sleep and increase the body’s energy level, improve the body’s vital functions - all this has a positive effect on the individual’s state.
Relaxation is used in various situations: in the treatment of mental illness, in relieving pain in muscle tissue, in helping to get rid of emotional trauma. Relaxation is available for both adults and children.
What is relaxation like?
Relaxation can be different, let's consider some types of relaxation:
- Long-term - occurs naturally while you sleep. Short-term – usually replaced by tension.
- Natural – occurs after physical exertion on the body. Artificially caused - with conscious execution.
- External – relaxation, which lasts about 2-5 minutes. Internal relaxation occurs artificially, about 20-30 minutes.
To achieve results faster, you should follow some rules:
- For the first couple of months, exercise daily, after which slowly reduce the number of exercises to 2 times a week.
- During the first month, it is recommended to exercise 3-4 times a day for 20-30 minutes.
- You should exercise at the same time every day: after sleep and before bed, maybe before meals.
- You should practice in a quiet and comfortable place. You can turn on relaxing music.
Now let's look at the main relaxation methods:
1. E. Jacobson’s technique, the full name of the technique is “Progressive muscle relaxation”. E. Jacobson's technique recommends tensing each muscle for 5-10 seconds, then for 15-20 seconds concentrating on relaxing the muscle using the Contraction and Relaxation exercise.
3. Relaxation through visualization. Imagine yourself in the place where you would like to be - for example, on the beach under a palm tree or on vacation in a country house with your family. Watch how your feelings change. Try to stay in this state for as long as possible. Pay attention to the smallest details.
4. Relaxation using the yogi breathing method. The most ancient technology. You need to perform 1-3 approaches 10 times. The practice technique is as follows: sit comfortably, the main thing is that your back is straight. Then slowly inhale through your nose, count to 6. Then stop breathing, count to 4. Exhale, count to 2. Do the exercise 3 times.
6. Relaxation by M. Shlepetskova. Take a comfortable position. Bring your muscles into a relaxed state, starting from your head. Concentrate on your breathing, breathe deeply. While exhaling, say any phrase. Do this exercise for 15 minutes. After you have finished doing the exercise, sit quietly for a while.
These are the most basic ways of relaxation. If you do them for a long time, you will improve the condition of your body, you will be cheerful and calm. Relaxation is the best remedy for stress.
About the benefits of rest
The productivity of relaxation has been proven by many scientists and doctors. The range of uses of relaxation is very wide. With the help of sedation, muscle “pinches” are removed, which means that the appearance of painful sensations in the muscles is caused by psychological reasons.
When using relaxation, you restore inner harmony and peace and help the body heal. It is very important to practice relaxation, this way you give your body the opportunity to rest, laying down a new resource to provide it with energy. Consciously monitor your body, this will help improve your physical condition. Author: Inna Rykberg
Relaxation- This is a conscious decrease in muscle tone. Relaxation can be achieved through the use of special techniques, exercises or medications. The goal of relaxation in any of the techniques is to achieve complete relaxation of the body, thanks to which an increase in performance and a decrease in mental and physical stress is achieved, which has a positive effect on the psyche.
Relaxation techniques are quite popular in yoga, psychotherapy, and various health systems. It is believed that the relaxation technique is a method akin to , which are both effective ways to combat stress.
Various relaxation methods are especially effective for people who have increased muscle tone, since it is the cause of many diseases. People with decreased muscle tone experience less of the relaxation effect. When a stress factor affects a person, muscle tension is created in the body. This tension is a defensive reaction, preparing the body for action. The body receives a danger signal - stress, and turns on active defense.
Stress has come a long way in evolution, from the crouching tiger to the modern stress of people - problems with writing a thesis, civil strife with superiors. Such stressors require long and intense thinking. It turns out that the muscle tone remained as strong as before, because there was no discharge, but on the contrary, everything had accumulated inside and put pressure on the person.
Chronic stress, small or insignificant, becomes an obstacle to the spontaneous release of muscle tension and the muscle clamps formed by it. Muscle tension absorbs a large amount of energy, interferes with good blood flow, makes attention scattered and the state tense.
Many people know about the relaxation method, that it is a very useful way of restoring strength, which gives an invaluable effect, it does not require material investments and is quite affordable for every person. Despite daily stress, a person can protect himself from their negative impact in this way.
The effectiveness of systematic relaxation sessions is recognized by modern psychotherapists. According to the theory of the positive impact of relaxation on a person’s mental state, there is a specific strong connection between the mind and body and a person needs to maintain it. An important point in psychotherapy using relaxation techniques is generalization. Generalization is the spread and consolidation of the effect. If you do not do it systematically and superficially, then the effect will be just as temporary and of poor quality. Through regular, persistent practice, you can achieve generalization and long-term positive effects of relaxation on the individual.
What is relaxation
Many people have heard the word relaxation, but not everyone knows it. Relaxation is a technique that is used to relax the body and have a general beneficial effect on it.
Not many people realize that hugging is also a way of relaxation. Hugging with children is especially beneficial. It is important that a person has the warmest feelings for these children. Children's spontaneity and sincerity will make you forget about all the bad things. Hugs have a positive effect not only with children, but also with other loved ones. You need to hug your loved ones, parents, brothers, sisters, friends. Hugs help relieve tension and restore strength.
Relaxation method - massage. Many people know about the benefits of massage and its healing effects on the human body. A certain massage helps the muscles of the body relax and tension goes away. One session should last at least 30 minutes. A person who is engaged in many activities and is in a tense state should attend massage sessions. This is a great way to relax and recover.
Aromatherapy sessions have a beneficial effect on a person’s mental state. Essential oils of mint, lavender, pine nut, ylang-ylang, bergamot and others have a calming effect. If you combine massage and aromatherapy sessions together, accompanied by a pleasant melody, you will get a very pleasant relaxation.
Music is a great way to relax. She can both relax and pacify, and invigorate. One song can make a person laugh, another can make a person sad. But it is true that they evoke strong emotions. It has been proven that listening to classical music has a very calming effect and helps relieve stress. There are even separate special collections of music for relaxation. Therefore, a person exposed to frequent stress must have such records at home. If you also drink tea while listening to music, this will give you a double relaxation effect.
If a person is stressed, he can relieve it by drinking a mug of warm herbal tea. There are herbs that have a calming and relaxing effect, such as mint, sage, lemon balm, valerian, chamomile, oregano and others. The process of drinking tea itself is relaxation; it has a calming effect on a person who has to stop for a minute in the whirlwind of his worries. At this time, you can calmly assess the stressful situation, weigh its various sides and recharge. Thanks to herbs, a person’s condition can instantly improve. Sipping tea slowly is a wonderful way to relax.
Relaxation methods
There are a huge number of relaxation methods, we will look at some of them.
Breathing relaxation method. Breathing techniques are actively used in yoga and are considered basic in any relaxation exercise. The lesson should be conducted alone, in a room with minimal distractions. You need to take a comfortable position and close your eyes. You need to concentrate your attention on your breathing, feel its rhythm and depth, monitor the direction of the air into the lungs, and then out. It is necessary to imagine how air penetrates a person through his skin, arms, legs, and so on. Then you need to feel how your hand is filled with air, how air enters and exits through small tiny pores, carefully observe your sensations, how they change. This must be done until there is a feeling of complete relaxation of this hand. Next, you should do the same with the other arm, legs, neck and back, thus achieving complete relaxation of the body.
Relaxation method using imagery. This method includes . It is very pleasant to practice, especially with special relaxing music. This technique involves first looking for images, the visualization of which helps to feel relaxation. So, for example, it could be an idea of how a person lies on the warm sand, near the sea, how he takes a bath with foam, basks in bed, or relaxes under a palm tree, feels the freshness of the mountain air, and more.
It is important to find your own image for relaxation, which will be closest to the person and convey a feeling of his inspiration. a person should draw an image of the highest bliss, there are several such images, you can concentrate on them one by one, then determine which of them cause a stronger state. Analyze how sensations change when each image appears, and choose a more suitable and pleasant one.
It is important to understand that this image is not just a picture in your head, but a complete identification of yourself in this image. That is, a person must feel the gusts of mountain wind, the salty taste of sand, the scorching sun, ladybugs crawling over the body, and so on. You need to stay in this state for quite a long time, look at all the details, feel the sensations. And if you practice such relaxation very persistently and for a long time, then at one moment a person can simply remember his favorite image and the body, with the help of muscles, will be able to relax itself.
The method of relaxation using self-hypnosis or words is very effective for those people who trust only themselves and their logic. To do this, certain verbal formulations are created and recorded, which can be learned or recorded on a voice recorder. These phrases should include words that denote warmth and heaviness, as well as “relaxing” phrases. Example: “The right hand is relaxed. I feel her warmth. Each finger on the right hand fills with a pleasant heaviness. The brush becomes heavy. My right arm is completely relaxed."
Afterwards, you need to relax the rest of the body one by one. Relaxation formulations should be spoken quietly and slowly to allow enough time to concentrate on the sensations. The words should be simple and easy to understand, so that immediately after pronunciation you can understand what needs to be done. The entire process and effectiveness of relaxation depends on the formulations, because in this process the body is associated with certain words. If everything is done correctly, then after several relaxation trainings a person will be able to achieve complete relaxation of the body, using only the wording “My body is relaxed.”
Relaxation method using muscle tension. It is based on the physiological laws of the body. Muscle relaxation involves four approaches. The first approach is the Shavasana exercise, in which a person concentrates on the processes occurring in the body. The second approach involves the Progressive Relaxation method, which uses the contrast of relaxation with tension. The third approach is autogenic training, using self-order. The fourth approach involves the use of images.
Jacobson's progressive muscle relaxation is a unique relaxation technique; it is represented by alternating a relaxed state with tension in different muscle groups. Muscle relaxation has several stages. At the first stage there are three points that must be completed. The first thing is to lie on your back, bend your arms at the joints and strongly tense your arm muscles, concentrate on muscle tension.
The second is to relax the muscles of your arms, straighten them and direct your attention to the feeling of muscle relaxation. You should repeat the first and second steps several times.
Third, contraction of the biceps. Tighten the muscles very strongly and relax very slowly, while being aware of each weak contraction. Remain completely still, relaxing your flexor muscles for fifteen minutes.
It is advisable to learn to achieve complete relaxation, to the point of no longer feeling the weakest contractions of the biceps. Next, exercises should be used to relax other striated muscles, neck, shoulder girdle and so on, the very last should be the muscles of the face, larynx and tongue last.
The second stage is called “differentiated relaxation”. A person in a sitting position relaxes muscles that are not involved in maintaining the body in an upright position. This is followed by contraction and relaxation exercises. Exercises boil down to contracting and relaxing those muscles of the body that are not involved at the moment.
In the third stage, one observes one's daily life in order to identify which muscles tense during affective states that the person would like to get rid of, for example, anxiety or fear. You need to weaken and prevent these local muscle tensions, solve your problems by getting rid of unwanted emotions.
A method of combining performances with movements. The purpose of relaxation is to develop the ability to create images and perceive verbal formulations of self-suggestion in a relaxed state. You need to sit on the edge of a chair, cross your legs so that the support rests on your toes. Straighten your spine; if you feel discomfort, it is better not to straighten too much, pull your chin in a little, put your hands on your hips, palms up. Take a deep breath and exhale twice. During a full inhalation, mentally say “a-o-um.” You need to take a breath on each sound. And take a long exhale, feel how the muscles of the body relax. Then walk around the room, while taking three or four breaths in and out. Sit back, inhale, mentally say “a-o-um.” Hold your breath for two seconds and immediately imagine yourself healthy, active and cheerful. As you exhale for a long time, feel the muscles relax. As you exhale, tense your arm muscles, imagine yourself cheerful and in a good mood. Repeat the exercise six or eight times, and when finished, stand up vigorously.
Jog for a minute. At the end of the run, hypotensive people should start doing push-ups, doing exercises with dumbbells, squatting ten times, doing fifteen jumping jacks and walking until breathing resumes. Lie on your back, relax and breathe deeply. Then say to yourself how wonderful the training was, that it gave you joy and health. Then, as you exhale, inflate your stomach three times and draw it in. Repeat three times, stand up vigorously, sit down calmly, relax your muscles and repeat to yourself about seven times: “The training was successful, I feel an excess of strength.”
It would seem that all methods of relaxation should be less active than this technique, but in fact, since the active phase and relaxation alternate, at the end the person feels a strong influx of energy.
A very popular method of relaxation is associated with the subjective perception of reality and lifestyle; the most natural and easily accessible way of relaxation is laughter. With its help, a person can quickly tune himself into a positive wave. There is even a separate direction called laughter therapy, today it is developing rapidly. Laughter can independently induce a state of relaxation in the body, which contributes to overall health. During laughter, muscles contract and relax. Breathing quickens, as a result of which the blood is saturated with oxygen. Brain cells reduce pain sensitivity. They release endorphin hormones - substances that reduce pain and increase pleasure.
Laughter therapy primarily has a connection with a person’s subjective perception of himself and the world around him. If a person is inclined to look for humor in himself or in external events, he becomes more resistant to stressful adverse effects.
A more popular method of relaxation than laughter, but no less accessible, is sleep. If someone doesn’t like to laugh a lot, at least he’s definitely sleeping. Sleep is a natural way of relaxation; with its help, the body neutralizes excitement and activity, and protects brain cells from exhaustion. Healthy sleep is the best way to rest and fully recuperate. In addition, Jacobson muscle relaxation can be performed just before bed, which will provide deep and complete relaxation of the body's systems.
Postisometric relaxation
Before performing manual manipulations, it is imperative to relieve pain, spasm and stretch the muscle itself that will be manipulated. For this purpose, post-isometric relaxation classes are used, which are performed using massage.
Postisometric relaxation technique is a combination of short isometric work of the lowest intensity and inert muscle stretching. Isometric work, like stretching, lasts 5-10 seconds. These combinations should be repeated up to six times. As a result of such repetitions, persistent hypotension forms in the muscles and the initial soreness disappears.
For effective post-isometric muscle relaxation, some recommendations have been compiled. The patient's isometric work should be of minimal intensity and short-term. An effort of great intensity causes completely different changes that do not achieve relaxation; significant intervals cause muscle fatigue, too short intervals are not capable of causing changes in the spatial contractile substrate in the muscles, which does not have a therapeutic effect; the expected therapeutic effect is muscle relaxation.
Human isometric work can be replaced by muscle tension, which appears as a result of synergy (interaction) during the output. The activity of volitional tension is more pronounced than muscle activity, although the therapeutic effect of relaxation is the same.
The next thing is the connection of synergistic muscle tension, with different gaze directions. When a person directs his gaze upward, his neck and back muscles tense; when looking downward, the muscles of the neck and torso tense; if to the right, the rotator muscles work, turning the head and torso to the right. The best effect is achieved if respiratory and oculomotor synergy is used simultaneously. Inhalation increases the tone of the activated muscle, exhalation helps to relax it. The practical execution of this combination involves the sequence: look to the right, take a breath and hold it, look to the left, exhale. This combination is quite effective.
The process of post-isometric relaxation begins with identifying the muscle or muscle group that a person wants to work. It is necessary to observe in which position the muscle is more stretched and in which it is contracted. The starting position is stretching to elasticity, without effort. If you try to stretch the muscles even more, you can get injured, feel pain and unpleasant tension, such efforts will not be good for anyone.
You need to fix the most comfortable position, take a deep breath, then hold your breath for a few seconds and slightly tense the muscle (fixing its length), contract it, reduce the length of the muscle. Then take a calm, deep exhale, gradually reducing the force of muscle contraction. Wait a few seconds, make sure that the muscle is completely relaxed and slowly stretch it for 10-15 seconds without resistance. In this way, the extreme stretch position is reached. Fix the position and repeat the cycle several times.
If the stretching is not enough or the desired relaxation has not occurred, then muscle tension and the isometric phase with breath holding should be increased to 30 seconds. Approximately after completing the third isometric relaxation phase, the tension goes away and relaxation occurs.
It is better to start your first sessions of post-isometric relaxation with classes with an instructor and a rehabilitator. So, a person tenses a muscle, holds his breath, the instructor stretches this muscle and fixes it in this position. Not all muscle groups can be performed with an instructor. Some muscles need to be stretched yourself, since the rehabilitation therapist does not know what exactly the patient feels, how sensitive he is to this sensation. Therefore, you need to be able to perform this technique yourself.
Postisometric relaxation is used for conditions such as musculoskeletal pain; warming up the muscles before performing various types of manipulations; local hypertonicity; neurological manifestations of spinal pathologies; muscle contraction due to local postural imbalance.
When carrying out post-isometric relaxation, it is necessary to take into account contraindications, including skin diseases, transit ischemic attack, high temperature, headaches, damage to the skin in the affected area, severe pain during exercise, arrhythmia, thrombosis, pulmonary insufficiency, refusal of the patient himself.
Relaxation- This is muscle relaxation, which manifests itself together with sensations of heaviness and warmth in the body.
At this point, every tense string in the body is released from tension.
We allow every muscle, large and small, to become soft, pliable, and free.
This is a very good method for relieving and releasing emotional, physical and mental stress, a cure for stress, a way to regain strength, energy, activity, tone.
What is relaxation? Learn to relax.
Relaxation- also a necessary condition for spiritual self-improvement. In this procedure, not only the muscles relax, but also our rebellious spirit, as well as the mind, trying to be in time everywhere, to grasp, understand, analyze, make a choice, make the most correct decision, develop the best plan.
And peace sets in and the grip of daily problems and tasks is released. We seem to float in space, feeling like light fluff, freed from worries, struggles and worries.
To relax, choose a place where no one will disturb you, preferably in nature or in a well-ventilated area. Fresh air will better allow you to feel floating and weightless in your body and head. With every breath you take, you will fill your lungs with sunlight. And with each exhalation, the tension will disappear easier and easier, filling the body with relaxing bliss.
Try to create conditions without unpleasant noise, harsh sounds and smells, and without excessively bright light. Quiet, calm, relaxing music is suitable as an accompaniment.
During relaxation, you need to learn not to want anything (stop the flow of thoughts) and do nothing. This is the time when you are alone with yourself, your body, your soul. Trust yourself, let go of everything that worries and stresses you. Plunge into the waves of relaxation and surrender yourself to its power.
I usually, in order to remove all thoughts from my head, listen and focus on my breathing and relax more and more with each exhalation.
Man does not live in a dream world where the sun always shines and the birds sing. From birth, a person is faced with various situations that cause him stress, anxiety, etc. The psyche is connected to the body, so the result of constant emotional stress is muscle tone. Relaxation helps in various ways to relieve excessive muscle tone so that a person relaxes.
Why does a person need rest? After all, any desire to relax is aimed at rest. The human body simply needs to change its work mode to sleep or rest mode. So, a person sleeps every day. If a person misses sleep, then he feels some lethargy, loss of strength, and loss of the ability to rejoice. It's similar to . However, the person is not sick, his body just hasn’t rested, hasn’t rebooted, hasn’t gained energy, so it works on what’s left.
It turns out that rest is vital for a person. You can note that most often and more people get sick when they are physically exhausted. The immune system becomes weak if a person gets little rest, is constantly overexerted, and is not filled with new energy and positive emotions. Thus, various methods of relaxation become important only for the reason that a person becomes physically strong.
Another important pattern is that a person in a state of relaxation is spiritually strong and self-confident. All those qualities that a person constantly tries to develop in himself can be felt in a state of rest. If anxiety, fear and stress reign inside, then a person is unlikely to feel normal.
What is relaxation?
The concept of relaxation implies conscious muscle relaxation in order to achieve internal calm, relieve emotional stress and obtain additional energy. A person may resort to techniques, medications, or exercises that help them relax. Any methods that help calm the body and soul will do.
To some extent, relaxation is similar to meditation. However, this is just a first impression. Meditation has several levels of immersion of a person into his own unconscious or dissolution of his own “I” in the endless world. Relaxation involves only the first stage, which is used in meditation, when a person simply relaxes his muscles.
Relaxation is used in hypnosis, yoga, and health practices. It helps in solving many physical and psychological problems.
- First, you should understand that a person is constantly exposed to stress on himself. In a state of stress, his muscles automatically tense, which is a reflex reaction of the body to, if necessary, leave the place that causes fear. If a person is constantly under emotional stress, it exhausts him. Often such a person becomes lethargic, passive, and drowsy.
- Secondly, if internal tension leads a person to increase muscle tone, then he begins to get physically tired. All this takes away energy that could be directed to performing some actions or maintaining the functioning of the entire body. Muscles tense for natural reasons - in response to emotional fear, anxiety, or a feeling of helplessness. If muscles are constantly toned, they get tired. This is akin to the fact that a person will play sports all the time - how much will it be enough?
Muscle tension often leads to the development of various diseases. It should be understood that the natural state of muscles is their relaxation. If they are constantly tense, then the human body and the functioning of all its systems change.
If previously a person was under pressure from an aggressive environment in which he had to hunt and survive, then the stresses of the modern world are various conflicts, turmoil, lack of desired goals, disapproval or criticism of others. Stress may seem insignificant, but it is there. It puts the muscles into a tense state, which requires a lot of energy.
Relaxation techniques are aimed at relieving muscle tension by consciously influencing them. The effect of exercise will be felt by a person whose muscle tone is increased. If the muscles remain relaxed, then relaxation methods do not produce a noticeable effect.
In order to achieve certain results in the direction of constantly maintaining calm, both psychological and muscular, you need to systematically engage in exercises, bringing them to automatism. In addition to sleep, a person needs rest during the day. That is why it is very important to quickly restore your balance, so that at the same time the muscles of the body relax.
Relaxation methods
There are many relaxation methods. Some people, although they did not specifically study this topic, could also resort to various relaxing techniques on a subconscious level. Relaxation is the relaxation of muscles in order to restore mental comfort and calm. A relaxed person is strong and active, a worried person is passive and weak. Let’s not forget about the energy that a person wastes if he doesn’t relax.
During the day, a person periodically gives himself relaxation because he needs it. Some people do this consciously, while others do it unconsciously. But this works in any case:
- The knowledge that you are returning home after a working day, where you will relax, eat and watch your favorite shows, already gives you some relaxation. You feel it, although you may not notice it.
- Deep breathing, which allows you to reduce the speed of the process that is the result of stress. In a state of nervousness, a person begins to breathe quickly. Here you need to consciously slow down your breathing rate. Breathe in for 10 seconds and inhale for the same amount of time.
- Embrace. Many people ignore this method of relaxation, but it is very effective. Hugs have a good effect on children. However, do not forget that people in a state of fear or despair also quickly calm down when they are hugged (as if they are being protected and protected, they feel protected).
- A massage that can be used not only to eliminate cellulite, but also for relaxation. Massage at the end of the working day, in the evening, is very useful. Soothing, smooth and deep movements along the back help you relax, calm down and feel peace. Some people even fall asleep during the massage, which is a good result.
- Aromatherapy. Smells are good for relaxation if they are pleasant to the person. We will not describe which essential oils should be used for relaxation, since the main thing is that you personally like the smells and give a feeling of calm.
- Music. Each person has his own favorite tracks that he constantly plays. At the moment of a violent outburst of emotions, music will help. The main thing is positive lyrics in songs. There is no need to listen to what causes sadness and additional sadness.
- Drinking warm herbal tea. Even just warm milk will do. The main thing is that the person enjoys the process and calms down, thinking about good things.
- . You can close your eyes and imagine yourself in another place where you would like to be. You bask in the warm sun, you are surrounded by friendly people, you receive only positive emotions. You can visualize anything that gives you a feeling of peace and relaxation.
The main technique in relaxation is the conscious release of tension in the muscles. To do this, you can use imagination or autogenic practices. The person closes his eyes and begins to mentally pronounce the phrase that his body is relaxing. He addresses each part of the body, focusing his attention on it, while observing how it relaxes, and then moves on to another area.
- Sport. To relax your muscles, you can first give them a good workout. It should be understood that muscle tension as a result of negative emotions is a slow waste of energy. The muscles will not get tired soon. However, if you play sports, that is, throw out all your energy, then your muscles will get tired, which will help in their relaxation.
- Laughter. In getting rid of nervous tension and muscle stiffness, laughter, a positive outlook on situations, and seeing the funny in what is happening will help. Laughter helps in relaxation.
Relax away from home
On the eve of vacations and summer holidays, everyone has a question: how to relax? We’ve been working for almost a whole year, now we need to give our body the opportunity to calm down, relax, enjoy life, and do what we want. Everyone chooses the vacation that is more interesting to them. Here, everyone often focuses on their positive memories: what activity did you achieve maximum relaxation and enjoyment of life?
Some people go to the mountains, while others prefer sandy beaches. Here everyone is right about one thing - you need to relax, spend your vacation away from home. Why?
If you decide not to go anywhere, then most likely you won’t have a vacation.
- Firstly, when you are at home, you periodically remember that you need to do something. I completed one job, completed another task, and completed a third. So the holiday will be spent doing homework. How is this different from ordinary weekdays?
- Secondly, native walls remind of daily problems. In psychology there is such a thing as an anchor. Every time you return home, you look at your native walls, which “anchor” your usual emotions. How can you rest if something reminds you of your problems?
Psychologists recommend not to relax at home, but to go as far as possible. Here the choice is yours where you want to go. It doesn't really matter. The main thing is that the area is unfamiliar to you. And if it turns out to be beautiful, pleasant and relaxing, then you can definitely relax.
Where exactly to go and how exactly to relax is everyone’s choice. If you like to relax actively, then choose places where you can make your desires come true. If you prefer a beach holiday, then go to the seas or oceans. The main thing is not to be within your own walls, where you constantly spend your time.
What is important is new experiences, unexplored places, complete passion for the type of recreation that you have decided to do. At the same time, it is important not to be in a place where you will again have to work, labor, and solve everyday problems. That's the whole secret of a good holiday!
How to finally achieve relaxation?
The most effective way of muscle relaxation is to perform manual manipulations on your body so that it feels that nothing threatens it, it is safe. And the best way to eliminate muscle tension is to eliminate negative emotions and stress. How to finally achieve relaxation?
It is human nature to live in constant stress. However, he should always have an arsenal of actions that he can use at any time to relax.
