What is relaxation? Is it enough for relaxation to take a bath, lie down on the couch, go to a massage session, or does this psychotherapeutic method require special conditions? Who needs relaxation and how to distinguish it from simple rest, what is the difference between relaxation and meditation, and what are the techniques and methods of relaxation and relaxation for adults and children, MedAboutMe tells.
Relaxation, from the Latin term relaxation, means relaxation. Relaxation is distinguished as a state and as a process of achieving this sensation. At the level of physiological symptoms, the state of relaxation is manifested by the activity of the parasympathetic division of the autonomic nervous system, responsible for recovery processes during rest and inhibition of the sympathetic department, responsible for active human activity.
Outwardly, the process of transition to relaxation often looks like a rest that is not accompanied by active actions, however, from the point of view of the body, relaxation is a rather intense and complex process that affects both the neuropsychic component and the physiological level.
Distinguish between involuntary and voluntary relaxation. Involuntary is accompanied by falling asleep and sleep, and it is also provoked by physical, mental, emotional stress.
Voluntary relaxation is a controlled process that is used to relax, recuperate, emotional balance, and improve well-being.
Modern psychotherapy as a science recognizes the effectiveness of relaxing practices carried out on an ongoing basis. The connection between mental and physical well-being is the basis of relaxation as a method of psychotherapy. It is reliably known that stress provokes muscle spasms, clamps, and it is also likely reverse action. decline psycho-emotional stress achieved through muscle relaxation.
For psychotherapeutic purposes, the systematic nature of classes is important for spreading and consolidating the effect of relaxation. The absence of periodicity in relaxation sessions leads to a short-term effect.
Relaxation methods
Relaxation, depending on the goals, area, specifics of the process, is divided into total and local, emergency and prolonged, deep and short-term, as well as caused by medications (muscle relaxants) or achieved naturally. Among the latter, types distinguish directions, or relaxation methods that affect the body at the psychophysiological level.
In the methods and methods of relaxation, it is impossible to single out techniques that are aimed only at the psyche or bodily sensations. However, we can talk about relaxation methods that initially affect the muscles, causing a decrease in mental stress, or vice versa, are designed to influence the emotions and mind, provoking a decrease in the number of muscle spasms and feelings of fatigue.
At the beginning of the 19th century, the physiologist Edmund Jacobson developed and, in 1926, published the relaxation method, which is the basic one to this day.
Progressive muscle relaxation, the method of Dr. Jacobson, is based on the regular relaxation of muscle tissues after pre-stressing. Thus, according to this technique, it is necessary to strongly strain one or several muscle groups for 5-10 seconds, and then concentrate on the feeling of relaxation for 15-20 seconds.
In the methodology of the American physiologist, there were more than 200 exercises for almost all the muscles of the body; in the modern practice of muscle relaxation, 16 main groups are distinguished as a basic program and up to 40 for those who want to achieve deeper relaxation.
Despite the fact that initially the work is carried out with the muscles at the physical level, Dr. E. Jacobson saw the goal of systemic training as the ability to relax muscle tissues through volitional effort, fixing and presenting the sensation of muscle relaxation.
Differential relaxation, a technique based on the E. Jacobson system, offers to alternately tighten and relax muscles at almost any right time without creating necessary conditions. This is a simple relaxation method that allows you to achieve an effect.
Meditation and relaxation
Meditation and relaxation are based on a single physiological process of influencing the autonomic nervous system. Mental (imaginative) relaxation is a part of the meditation process that allows you to achieve a state of relaxation or concentration through the creation of various mental images.
Meditation and relaxation help a person plunge into a state of increased suggestive potential, accompanied by a decrease in self-control and criticality, and an increase in suggestibility. Autogenic training, repetition of words that help to adjust the emotional state enhance the effect of both meditation and relaxation.
Respiratory relaxation is one of the most simple methods, often used even by untrained people unconsciously. Deep breaths in a state of excitement or stress, diaphragmatic (abdominal) breathing helps to calm down. On the this principle the method of respiratory relaxation is being built.
The execution rules may vary somewhat depending on the direction, however, abdominal breathing techniques are preserved in any technique:
- the breath is taken slowly through the nose. When inhaling, the diaphragm first fills completely, Bottom part chest, then lungs;
- the second stage is holding the breath, from a few seconds to a minute;
- exhalation occurs through the mouth (preferably), slower than inhalation, air is released first from the abdominal region, then from the lungs. To achieve complete renewal of air in the lungs at the end of exhalation, it is necessary to make a muscular effort;
- pause before the next breath.
Such a relaxation exercise helps to cleanse the lungs, oxygenate the blood, and develop the correct type of breathing. With regular use, it also has a beneficial effect on patients with diseases of the lungs, bronchi, and respiratory tract.
For short-term relaxation, 2-3 cycles of 10 breaths and exhalations are usually used, with breaks between cycles.
Relaxation time
According to the time duration of the relaxation process, long-term and short-term types are distinguished. Long-term relaxation is achieved by combining relaxation techniques with sleep, hypnosis or medication.
Short-term relaxation can be carried out in the normal state, but its effect also does not last long.
The relaxation time depends on the chosen technique, method, purpose.
There are also deep and superficial relaxation. With a deep view, supplemented with relaxation techniques, the relaxation time is from 20 minutes, the surface view may consist of short-term rest and relaxation.
The time of day chosen for relaxation and the subsequent type of activity also influence both the choice of technique and the duration of the effect. For example, relaxation techniques for relaxing before bed will be very different from relaxing and focusing on a goal before starting a new activity or for relieving psycho-emotional stress during the day.
Relaxation can be directed as only physical relaxation, only psycho-emotional or be complex. Since muscle tension is often provoked by stress and vice versa, the separation of relaxation for the soul and body is rather arbitrary.
Some methods relieve bodily spasms and clamps, bringing relief to the psyche, some are aimed at reducing anxiety, anxiety, working with the emotional sphere, which also indirectly affects the regulation of physiological processes.
In all types, whether the goal is relaxation for the soul or the body, the process of relaxation requires adherence to certain rules in order to achieve or enhance the desired effect.
Upon reaching a certain level of self-regulation, it is possible to achieve a state of voluntary relaxation and relaxation in almost any conditions. However, for the initial stages of training, the following techniques are recommended:
- the choice of location should be determined by the following parameters: privacy, silence or the possibility of using white noise, music for relaxation, comfort, warmth, comfortable furniture or a place on the floor, dim light or darkness;
- the choice of time for relaxation depends on the capabilities, goals and preferences of the person. Relaxation for relaxation is preferable in the evening, before going to bed, the tonic effect is more appropriate in the morning;
- duration: it is optimal to be able to allocate from 15 to 30 minutes for relaxation. The duration of short-term relaxation is 10-20 minutes, after which it is worth giving the body the opportunity to return to its usual rhythm without a sudden transition. But if it is impossible to release such an amount of time, you should not give up relaxation for 5-10 minutes;
- frequency of implementation: relaxation, which is part of everyday routine, can have a healing effect and have a lasting effect;
- clothes must be selected free, not restricting breathing, without squeezing seams and fasteners;
- for effective relaxation, do not conduct a relaxation session immediately after eating.
Tension, relaxation and relaxation
Tension and relaxation are the basis of relaxation at the muscular level. On this principle, such methods, methods and techniques of relaxation are built, such as Jacobson's progressive muscle relaxation, differential relaxation, the synthetic method, post-isometric relaxation, and many others. Relaxation and relaxation of muscle tissue is a process following tension, therefore, for such methods, cycles of alternating tension and relaxation of muscle groups are used.
The choice of relaxation method depends on the capabilities and goals of the person. There are many ways to achieve a state of relaxation. They can include both oriental practices and short breaks, require paraphernalia and accompaniment with music, massage, aromatherapy, or be simple enough and affordable to perform anywhere.
Rest as relaxation
Rest is one of the ways to relax and calm down. This option may be suitable at the initial stage or for those who reject autogenic training, relaxation exercises. This method is ineffective in a state of severe stress, excitement, but it can be beneficial if necessary to relieve tension, fatigue. Rest and relaxation are important components of daily life, and the creation of conditions for voluntary relaxation with a high degree of probability will make it possible not only to reduce the negative impact of stress on the body, but also to regulate their occurrence.
For a short rest and relaxation, you must follow the same rules as for all methods: the ability to take a comfortable body position, silence, comfort. This method is well suited for adults, when relaxing for children, voice, singing, music accompaniment is necessary, you can add light strokes.
Concentration on mental images, concentration on bodily sensations, breathing rhythm or other methods of relaxation are effective when a person is able to isolate himself as much as possible, not to respond to external stimuli. One way to achieve this is through auditory stimulation, special relaxation music, or relaxation sounds.
Depending on the chosen method and personal preferences, relaxation sounds can be based on natural noises: wind, surf, rain, etc.; rhythmically monotonous noises using musical instruments often contribute to the transition of relaxation into a meditative state.
Classical, original and specially written musical compositions, instrumental, vocal and mixed parts often accompany various exercises, meditation and relaxation.
Finally, the category of sounds for relaxation includes voiced texts that guide a person in the process of relaxation, help to follow the general pattern and concentrate attention. Some texts, voiced in the process of relaxation, enhance the effect of autogenic influence, self-hypnosis.
Music for relaxation
Music therapy as a direction is based on the influence of various rhythmic patterns on the psycho-emotional state. Relaxation music allows those who tend to be distracted by external sounds to concentrate, and also promotes rhythmic breathing both during static relaxation methods and during exercise.
Relaxation music also makes it easier to create images for a visual method of achieving relaxation. Calm, smooth melodies without a sharp, torn rhythmic pattern are used to relieve tension, both in the neuromuscular and emotional-volitional spheres. Dynamic music for relaxation is used, as a rule, with psycho-emotional overload, for active switching of attention, concentration on a new goal.
Visualization of images is one of the common ways to achieve relaxation. It helps to achieve muscle relaxation, relieve tension in Everyday life. With this method, a person, observing general rules for relaxation, imagines different pictures, following personal preferences or instructions. Concentration on the presented image helps to reduce psycho-emotional stress.
Visualization of images as a method is often accompanied by autogenic training or instructions from the class leader or from an audio file.
Nature images for relaxation
Images of nature for relaxation are one of the most common. They can be used both as visual objects for concentration, and as a combination of a visual image that helps to concentrate on the sensations of the body.
In the first case, a person imagines pictures of nature: a sunset over the sea, birds flying over a lake, the smell of flowers, etc. and focuses on adding details to them.
The purpose of the second type of using the image of nature for relaxation is to achieve the feeling of one's body being in a comfortable and pleasant place, to concentrate, for example, on the warmth from the rays of the sun, a light breeze, to achieve a state of relaxation through a combination of visual and kinesthetic stimuli.
"Beautiful relaxation" is based on observation or the creation of art objects that allow you to concentrate. This method is based on the feeling of relaxation and stress relief that comes after visiting museums, drawing, saturation of perception with visual images.
Water for relaxation and soothing
The use of water for calming, liberation from "bad thoughts", anxieties has been used since ancient times. Contact with water for relaxation and soothing is based not only on subjective sensations. It has been scientifically proven that when sensitive receptors located on the forehead and cheeks come into contact, the frequency of heartbeat and breathing decreases. This is one of the manifestations unconditioned reflexes, helping to survive in extreme situations, for example, with the danger of drowning.
The use of this reflex helps breath-hold divers, spearfishers, rescuers, and anyone who wants to relieve physiological manifestations of anxiety. Washing children with water, immersing the face in water has a beneficial effect on the entire body.
It is well known that a bath or container filled with warm water, helps relax. This method of relaxation and calming is associated with the density of the aquatic environment, which allows you to relieve muscle tension, put pressure on soft tissues, a light massage effect, helping to restore blood circulation, improve lymphatic drainage.
Various methods of physiotherapy - pearl baths, hydromassage, invigorating showers, Charcot showers - are based on the properties of water.
Floating - one of the new relaxation methods - is based on sensory deprivation a person in a closed chamber in the absence of sounds, visual stimuli and a state of almost weightlessness due to the high density of salt water. With a well-equipped floating chamber, this is one of the highly effective ways to achieve maximum relaxation, both muscular and psycho-emotional.
Relaxation at sea, subject to the rules, affects the psychophysiological state of the body. White noise, the sounds of waves and surf, visual images, the influence of water allow you to achieve relaxation and calm without additional effort. The combination of active and passive swimming helps to improve the overall tone of the body.
Complexes, spa hotels and institutions offering relaxation by the sea complement the body's healing program with massage procedures, aroma and music therapy, proper diet, physical activity, and the creation of a general calm atmosphere.
Relaxation and massage
To complement relaxation techniques, massage is used as a means of working with muscle clamps or as a technique for relaxation, focusing on bodily sensations. may be part of post-isometric relaxation, one of the rehabilitation methods. The optimal combination is achieved by a static position, rest, relaxation with visualization of images and a light surface massage.
There are numerous varieties of massage practices aimed at relaxing the body. Techniques and methods of relaxation were largely based initially on Eastern spiritual and religious practices focused on developing the ability to self-regulate. After being adapted and reworked for European culture, some of the esoteric components of Chinese, Japanese, Indian methods have been changed, and the most popular today are bodily practices that do not require religious rituals or a change in the type of thinking.
One of them is "Chinese relaxation" with the help of qigong massage, which is performed by a specialist who reacts to the response of the patient's body. There is a subspecies, qigong massage, when the procedure takes place with the massage therapist blindfolded. The “Chinese relaxation” technique that accompanies this technique is considered more effective: visual deprivation allows the specialist to more accurately feel what is happening with the client. The use of aromatherapy and special traditional music for Chinese relaxation during the procedure enhances the effectiveness of the relaxation process.
Relaxation exercises
There are a large number of sets of exercises for relaxation, both mental and physical. Mental exercises include visualization, concentration on sensations, self-hypnosis (autogenic training), etc.
Physical exercises are based on the process of alternating tension and relaxation of muscles of different groups in a different order, depending on the purpose and specifics of the techniques.
The simplest and most accessible relaxation exercise is diaphragmatic breathing, alternating slow full breaths and exhalations with pauses between them.
Isometric load on the muscles is based on such tension of the muscle fibers, in which there are no concentric and exconcentric changes in the length of the muscle. Isometric loading is achieved through exercises in a static position, for example, pushing a deliberately immovable object.
Postisometric relaxation is used when manipulations with a muscle group are planned in case of pain, muscle spasms, local or neurological tone, local postural imbalance, etc. The post-isometric relaxation method is based on a combination of an isometric load on the muscles (5-10 seconds, minimum intensity or more, depending on the recommendation of a specialist and the dynamics of achieving results) and subsequent inert stretching and relaxation of the muscle. This combination must be carried out 4-6 times, until muscle hypotension is reached and pain disappears.
It is important to observe the conditions of the minimum intensity of the load on the muscles, the short-term isometric exposure, the interval between cycles of tension and relaxation. Muscle tension can be achieved both by physical actions, exercises, and by the will of a person.
Postisometric relaxation also involves the use of massage techniques to stretch the spasmodic muscles.
Contraindications to the method of post-isometric relaxation are the phenomena of inflammatory processes on the skin in the area of influence, in tissues, poor health, headaches, significant pain during the exercise, as well as transient ischemic attack, pulmonary insufficiency, manifestations of hypertension, vein thrombosis, cardiac arrhythmia, etc. . P.
Relaxation for children
In childhood, the volitional sphere is only being formed, it is difficult for a child to control his emotions, remain calm when excited, and control impulses. This leads some babies into a state of overexcitement with emotional outbursts or physical hyperactivity, others suppress the desire to act spontaneously. Both processes lead to the accumulation of stress, both psycho-emotional and physical.
The natural relaxation of the body, which occurs during, is not always effective and sufficient. Training complexes "relaxation for children", learning how to reduce excessive excitement help to be aware of your emotions, be able to feel the body and learn the processes of self-regulation and redistribution of energy.
The use of relaxation techniques for children is possible from the very early age with appropriate correction. Many parents use techniques unknowingly in infancy and stop when the child is older. So, motion sickness, singing lullabies, stroking and soothing stories, fairy tales can also be attributed to relaxation techniques.
Most willingly perform relaxation exercises designed as a game. In view of the peculiarities of the child's psyche, sets of exercises should be accompanied by a voiced text with a predominance of expressions that affect body sensations and visual images. In relaxation exercises for children without text, it is important to include sound or music.
As with adults, relaxation for children should be aimed not only at the short-term effect of rest, but also at generalization, consolidation of skills and the possibility of their independent use.
Relaxation in kindergarten, despite a fairly new direction, has been used for a long time. Depending on the personality of the teachers, elements of relaxation in kindergarten can be used in physical culture, music lessons, during the day when learning to draw, before and after sleep.
The relaxation program in kindergarten does not need approval. As a rule, exercises are introduced into classes with a psychologist, in the future they can be introduced into the daily routine by educators and teachers, and also used by parents at home.
Depending on the age category of the group and the specifics of the children's institution, the training lasts 15-20 minutes, during which children perform 3-5 exercises aimed at feeling the body (alternating tension and relaxation of muscle groups), breathing exercise, directly relaxing and final part.
Work days are in full swing! No time to rest! Letters are pouring into e-mail one after another, the phone is hot, meetings are scheduled with business partners in different parts of the city with a break of half an hour between them, customers require special attention, management raises plans and always immediately waits with the next report on the work done. And we are constantly in the mode "faster, better, stronger", skimming through the letters, hastily writing answers, swearing and violating all sorts of rules, we still have time for the next meeting, making an effort on ourselves to smile pleasantly, we negotiate with clients. And so every day. And today is no exception. “We do everything quickly, on the move, fussing and, as it were, swallowing pieces of a precious life, the repetition of which, alas, will not happen.” Oleg Roy. There is no more than 5 minutes to relax!
Where are you now?
How do you feel now?
How does your body feel?
You're tired. Your brain constantly thinks and your whole body is tense in a mute readiness to act further, because “it is necessary”, because “it must and must”, because “I promised”.
If your body could speak, what would it say to you now? How would you rate your current state?
The answer is simple and unpretentious.
It's stress
“When you get caught in the rain, you can learn a useful lesson from it. If it starts raining unexpectedly, you don't want to get wet, so you run down the street to your house. But, having reached the house, you notice that you are still wet. If you decide not to move faster from the start, you will get wet, but you will not FUCK. The same should be done in other similar circumstances.” "Way of the Samurai"
Stress is a force that we are subjected to on a daily basis.
This is how the modern world works.
The best way to deal with stress is to bypass the situation that is causing the stress.
Is it possible to bypass interaction with colleagues, bosses, clients? Of course, the answer will be negative. Therefore, we will learn to restore strength and nerves during the working day.
To your attention 15 ways to relax in 5 minutes:
Cup of green tea
It has long been noticed that green tea relieves fatigue and neutralizes headaches. High-quality green tea (saving is contraindicated in this matter) perfectly supports the work of the brain and the cardiovascular system, which increases the overall tone of the body and, consequently, increases labor productivity (especially intellectual).
Chocolate
A small slice of your favorite sweet can be very effective in helping to calm your nerves. Dark chocolate contains a substance called L-tryptophan, a neurotransmitter that is responsible for creating a state of relaxation in the nervous system. A sense of peace is guaranteed to you.
Tropical vacation at work
Take a break from work: flip through your favorite photos of your past vacation in warm countries, put a picturesque picture on the monitor screen that motivates you to earn money for the next vacation of your dreams. And just treat yourself to the taste of your favorite fruits - banana, mango or citrus.
Meditation
Five minutes of silence. Sometimes this is all we need to recover and get back to business with good spirits. Just find a quiet and secluded place, make yourself comfortable, focus on your breathing. And after a pause, listen to the silence - the silence around and the silence inside your own thoughts.
"Pillow"
There are moments during the working day when we would give any price for the opportunity to lie down. But this is impossible in most cases (although there are progressive employers in the world who allow their employees 15-30 minutes of daytime sleep). But to imagine that we took a nap, because no one can forbid us ... Try to relax in your office chair, put your head down, close your eyes and imagine that you are "lying down." Five minutes of such imaginary sleep is quite capable of relieving daytime stress.
Breath
Is there an easier way to relieve stress than slow, deep breathing? A few consecutive calm breaths and exhalations will help you normalize blood pressure and feel more calm.
Alternative relaxation
Do you feel that anxiety and anxiety overwhelm you and prevent you from objectively analyzing the situation and making a decision? Tighten in response all the muscles that you can only feel in your body. And take the pressure off. If you are alone in the room, it’s not bad if you accompany the release of tension with a sharp exhalation with the sound “ha”. Repeat this exercise 3 to 5 times.
close your eyes
After alternative relaxation or as an exercise on its own, you can simply close your eyelids and sit with your eyes closed. This will provide you with a small but effective break during any task.
Massage
There are some great tricks to get yourself back in a cheerful state of mind. For example, you can give yourself a massage with a simple pencil: take a regular pencil and roll it intensively between your palms, or massage your hands and each finger individually, imitating putting on tight gloves on your hands. Such an independent “point” massage of biologically active points, mainstream connected with all vital organs, actively represented precisely on the palms of your hands, will quickly awaken your entire body and create an active, active state that you need so much.
Cold water
After leaving the office, go to toilet room and dip your hands under cold water or wet your earlobes cold water- this will help you cool the ardor of emotions. If there is no risk of spoiling the makeup, then you can wash your face.
Motion
Leave your workplace. Leave yours right there. mobile phone. Walk up the stairs. Take a walk around the territory or just down the street. Listen to the sounds of the world. Listen to your thoughts and feelings. Give yourself a chance to rest.
Can't get away from work? Just get up from your chair. Stretch. Look out the window. Tidy up your desktop. Give yourself the opportunity to switch.
aromatherapy
Organize yourself five minutes of fragrant coffee drinking. And the body will cheer up and the soul will rejoice in the noble coffee aroma.
But seriously, you can resort to aroma oils: dropping a drop of essential oil with your favorite aroma (bergamot, lemongrass, sage, any citrus fruits, etc.) on your wrist will restore your sunny mood.
Communication
Allow yourself five minutes of pleasant chatting on the topic “about everything in the world” with your pleasant colleagues. Try not to talk about those topics that brought you out of a state of mental balance.
Music
Having equipped your workplace with such an important accessory as headphones, you can always escape from unpleasant situations and emotions that cause them by turning on your favorite music. And if you are lucky and you are alone in the office, then why not dance?
Vacation
And, finally, just start planning your future vacation... You are guaranteed a complex of positive emotions associated with the anticipation of complete relaxation.
And what ways to relax in 5 minutes known to you? Share in the comments below
P.S. Remember that stress is only half of the situation that caused your tension and irritation, everything else is your reaction to this situation. I choose life without stress! And I wish you to make the right choice)
P.P.S and everyone who is tired of dealing with stress, I invite you to reboot and restore mental strength on an anti-stress journey
Relaxation methods
Since ancient times, man has learned to relax in all ways available to him. To date, several groups of relaxation methods can be distinguished, each of which is distinguished by a rich content of various methods, both individual and group.
Relaxation techniques related to the body
The most common group of relaxation methods includes numerous systems of tension-relaxation of various muscles of the body. This is due to the fact that human nervous tension is one of the most energy-intensive processes during the period of activity. And since in the process of evolution, nervous tension was in close contact with muscle tension, one of the ways of neuropsychic relaxation is muscle relaxation, i.e. complete relaxation of the muscles of the body.
For the first time, E. Jacobson began to scientifically develop the method of muscle relaxation. He suggested that there is a direct relationship between skeletal muscle tone and various forms negative emotional arousal (fear, anger, etc.). Jacobson created the system special exercises, a technique of progressive relaxation, which is a course of systematic training for voluntary sequential relaxation of all the muscles of the body. Here, the relaxation effect is not only the removal of muscle tone, but also the achievement of a relaxed neuropsychic state.
The Jacobson method is based on the fact that relaxation (relaxation) can best be felt immediately after tension. Therefore, all exercises consist of alternating periods of maximum tension and quickly followed by maximum relaxation of certain muscle groups. During these exercises, a person learns to distinguish, and then evaluate the degree of relaxation as a difference in stress.
In addition, active muscle contraction in itself is an additional impulse to achieve a deeper degree of relaxation than with various methods self-hypnosis. By engaging in muscle relaxation, we actually achieve neuropsychic relaxation, as we relax and calm a vast area of the cerebral cortex. That's why Special attention in the Jacobson method, it is given to exercises to relax the muscles of the face, hands and feet.
Today, the Jacobson method has become widespread in many relaxation systems, and many new relaxation exercises have appeared on its basis, which you can find on our website.
The second most important method of relaxation associated with the physical body, which is used by all people without exception, is sleep. Sleep is natural way, with the help of which the body neutralizes the activity and excitation characteristic of the waking period, and thereby protects the cells of the cerebral cortex from depletion. Timely, full sleep could be called the best remedy rest, relaxation and full recovery forces. By the way, exercises according to the Jacobson method can be performed immediately before going to bed, which will provide a deeper relaxation of all body systems.
The excellent methods of relaxation associated with the body also include all kinds of water procedures - bathing, bathing, and different kinds massage.
Relaxation techniques related to breathing
Breathing is the most important process in the human body. Thanks to him, our blood is saturated with oxygen, then nourishing every cell. In addition, breathing is connected with the work of our nervous system, because almost always “calm down” means to establish deep, even and unhurried breathing.
In a state of stress, anxiety, fear or anger, our breathing becomes shallow, convulsive. We do not have time to breathe properly, as the whole body is blocked by negative experiences. Accordingly, the body does not receive enough oxygen, and various diseases develop, loss of strength, premature aging, etc. occur. Therefore, it is especially important for each person to master the technique of deep or complete breathing, when not only the chest, but also the lower abdomen is involved in the process of inhalation and exhalation. With such a full breath, the body automatically reaches a state of relaxation, thoughts are ordered, and excitement disappears.
There is another important feature of breathing. Since ancient times, oriental sages knew that the duration of breathing is directly related to the duration of human life. The longer the inhalations and exhalations, the more we can live. Therefore, anyone who wants to be healthy for many years needs to train their breathing with the help of special techniques.
There are various breathing exercises, both those that came from Eastern yogic systems and medicine, and those developed modern specialists. Their common goal is to harmonize the process of breathing, increase the access of oxygen to the cells of the body and, as a result, contribute to the healing of the whole organism.
Relaxation techniques related to mental activity
This large and popular group of relaxation techniques harnesses the power of the human mind. The most famous method is autogenic training or auto-training (self-hypnosis, self-hypnosis).
Auto-training is indispensable in our turbulent times and allows you to overcome nervous tension and stress, strengthen physical and psychological health. This method is especially suitable for those people who have rational thinking.
The main goal of auto-training is to provide a reduction in emotional tension, which underlies many neurotic conditions. With the help of auto-training, a state of deep relaxation (relaxation) and concentration is achieved, in which the mind focuses on what you want to change. In a state of autogenic immersion, a person can control organs and systems that are not subject to the mind in the usual state. Auto-training is carried out both individually and (more often) in groups of up to 10-12 people. The main technique of auto-training is the mental repetition of six verbal formulas that describe the state of relaxation. The first formula is related to heaviness ("my arms and legs are quite heavy"). The second is warm ("my hands and feet are very warm"). The third formula is "the heart beats calmly and evenly" (with cardiophobia, it is not used due to the fact that it revives fears for the heart). The fourth formula is "breathing is calm and even." The fifth formula is "warmth in the solar plexus". The sixth is "coolness in the forehead."
Usually, the auto-training course includes 8-12 sessions with a specialist, and then independent autogenic training continues. The most important thing in order to achieve success is to practice daily, combining perseverance with faith in your strengths and capabilities.
Recently, the method of verbal self-hypnosis (affirmations) has gained immense popularity. Affirmations are verbal formulas compiled according to certain principles (they use only positive expressions, there is no “not” particle, the present tense is used, the formulas are pronounced in the first person, etc.). With the help of affirmations that need to be repeated many times, you can achieve the effect of calmness and relaxation of the mind and body.
For those who have a vivid imagination, the method of creating mental images is perfect. Images have great power: they can cause completely different states, from sadness to joy, from complete relaxation to the mobilization of all forces. It is important to find "your" image that will lead you to the desired state. Beautiful and bright pictures, presented by our mind, help to fill with positive emotions, relax and relax the soul. The most effective images for relaxation are when you bask on a soft feather bed, sway on a fluffy cloud, lie on the seashore or take a warm, pleasant bath. Even a fleeting immersion in such a comfortable situation has a beneficial effect on a person’s well-being. Applying the image, it is important to better consider all the details, to feel all the sensations associated with it. With a successful training, after a while it will be enough for you to just remember your image, and the body at the level of muscle memory will itself reproduce the state of relaxation.
Relaxation through affirmations or mental images goes well with muscle relaxation techniques.
Art-Related Relaxation Techniques
One of the main tasks of art is to give the soul joy and peace. The relaxation effect can be achieved by listening to specially selected music, viewing paintings, photographs of natural landscapes, videos, etc.
In addition, you can achieve relaxation by viewing special images to relax the eye muscles. Such pictures automatically calm the neuropsychic activity, gradually bringing the brain and the whole body to a state of relaxation.
All kinds of methods associated with dance movements also contribute to physical and neuropsychic relaxation. Movement to music at the same time as pleasant communication supports positive emotions. The combination of music and lighting effects enhances the impact on the biocurrents of the brain. Even the Russian composer Scriabin began to promote color music as a method of relaxation and maintaining health and good mood.
These methods can complement each other - for example, using music and pictures or videos at the same time is very effective.
Singing is also an excellent anti-stress method - a singing person can be much more relaxed and harmonious. It is especially good to sing when no one is listening to you - this way you can more fully express the whole gamut of feelings associated with the song and with your own inner state. At the same time, tension goes away and peace comes in its place.
Relaxation methods related to lifestyle and perception of reality
A natural and indispensable way to relax and maintain positive attitude is laughter. Laughter therapy as a psychotherapeutic direction is rapidly developing today. Laughter causes a reaction in our body, which contributes to the healing of the whole organism. All muscles first contract, then relax. Breathing and pulse speed up temporarily, due to which the blood is enriched with oxygen. And brain cells reduce their sensitivity to pain. In addition, they produce endorphins - substances that destroy pain and bring pleasure. Laughter therapy is directly related to our perception of ourselves and the surrounding reality: the more funny we find in ourselves or in the current situation, the more resistant we become to stress and adverse influences.
It also has a beneficial effect on a person being in nature - on the coast of the sea or lake, at the foot of the mountains, in a shady forest. If it is not possible to be alone with nature for several days, then you can at least recreate its corner at home or in your office - plant flowers and indoor trees, start an aquarium, arrange a mini-waterfall, etc. The sounds, colors and smells of wildlife are one of the most powerful and effective means to achieve complete relaxation.
Relaxation techniques related to parapsychology and spiritual teachings
Today, many ancient spiritual teachings and healing techniques are being revived and gaining popularity. Proper adherence to one or another system of spiritual improvement contributes to the general calming of the body, soul and spirit - after all, as a rule, work is carried out at three levels: physical, energy and mental. The use of yoga exercises also leads to the achievement of complex relaxation.
From time immemorial, mankind has been interested in altered states of consciousness. On a special account were those of them that helped relieve stress, relax, harmonize the soul and body of a person. They amazed, fascinated, attracted and encouraged people of various professions and religions to study such phenomena. One thing united them - the desire to manage these states.
Researchers in different parts of the world went to this goal in different ways. Someone tried to find the "philosopher's stone in chemical compounds, someone used products of animal and vegetable origin, someone used a special kind of rhythms in movement and breathing, using dances, meditations, etc.
At present, the intensity of people's social life has increased significantly, and urbanization and technological progress have led to conditions that can be safely called survival conditions - and in themselves they can be stress factors and bring the human body into a state of constant tension, both physical, as well as mental. The state of chronic stress, maintained for a long time, contributes to the emergence of pathological links of the disease. In the vast majority of cases, patients have increased muscle tone, up to a pathological one, causing a pain symptom. The tension that occurs at the level of internal organs and is indirectly related to the psycho-emotional sphere and the musculoskeletal system, first creates the conditions for the occurrence of a functional disorder, which then turns into an organic lesion.
In order to break the vicious circle that has formed or create a barrier to its occurrence, I recommend using relaxation techniques in treatment, the effectiveness of which has been proven by many years of practice. Today, there are a fairly large number of methods by which you can achieve relaxation and relaxation, but they work in different ways. Some have a relaxing effect on the entire body as a whole, the action of others is directed to certain organs, tissues and blood vessels. In addition, all techniques differ in the degree of severity of their effect on the body.
At the beginning of my practice, to relieve psycho-emotional stress before the procedure, I used the methods of general relaxation of the body. Observing the reaction of patients to the therapeutic effect, I noticed some of their unusualness. With the accumulation of such observations, I came to the conclusion that with the help of a certain type of influence, it is possible to achieve a specific relaxation response from the organs and tissues of the body. I was especially inspired by such exclamations of patients as: “… how it became easy for the head!”… what an unusual lightness in the legs! “… I don’t feel the weight of my body! I'm not breathing, it's the air itself pouring into my lungs!.
The evaluation of the results was carried out by me on the basis of subjective feelings of patients and thermal imaging diagnostics. Whenever the desired effect was achieved, thermograms showed a qualitative improvement in blood supply.
For successful procedures, I tried to create the most comfortable conditions for the patient:
♦ The room is warm, quiet, the light is soft, the patient was lying on the couch, covered with a blanket. I used musical accompaniment (relaxing music), having previously discussed the sound volume with the patient;
♦ Preparing my hands for the procedure, to enhance the relaxation effect, I used aromatic oils, having previously found out from the patient whether they cause him negative emotions;
♦ During the procedure, I asked the patient to dream about something pleasant. When it was necessary to use the suggestion effect, I concentrated his attention on a specific area of the body or physical process, for example, the spread of heat in the tissues, etc. I warned the patient that his thoughts might at some stage of the procedure “disappear from the head, and he does not have to keep his attention, and he can even fall asleep if he wishes.
Reception one: "Flight into space
I.P. - the patient lies on his back so that the distance from his head to the edge of the couch is equal to the length of my forearm. Sitting at the head end of the couch, I put my hands under the patient's head, raised it to a height of 5-10 cm and held it in a static position for some time. At the same time, I asked the patient in what position of the head he feels better. Clarification of the comfortable state is necessary only at the first stage of the technique, since in the future it does not have much importance due to the upcoming effect of muscle relaxation. After 1-3 minutes, while continuing to hold the patient's head in my hands, I made movements with my hands in different directions. At the same time, my palms and the scalp of the patient together glided over his occipital bone as a whole. The patient's head was in a static position. The time spent on this part of the procedure averaged 5-7 minutes.
The next step in the relaxation process was the transition from static holding of the head to dynamic movement. Holding the patient's head in my hands, I slowly turned it to the left and right, raised it and lowered it. Then the movements became more complicated to ellipsoidal or resembling the number eight. The execution time of this technique was the longest and depended on the depth of relaxation to which the patient had to be taken. This usually took 5-10 minutes.
The procedure was completed by two successive actions:
1. I.P. - the same, only I raised the patient's head much higher than in the previous case, and, after waiting a few seconds, spread my arms to the sides so that the patient's head slowly slid down between my hands and at the end of the movement Niya sat down on the couch. This movement usually took 1 to 1.5 minutes to complete.
2. I.P. - the same. I placed my hands on the patient's face so that the index fingers were at the corners of the lips, the little fingers were at the corners of the lower jaw, and thumbs- to the left and right of the bridge of the nose. Before proceeding with the technique, I first mentally imagined how my hands slide over the patient's face towards the hair. This figurative representation allowed me to tune in to the procedure. After that, I only had to make a small effort so that my hands began to smoothly “swim across the skin of the face. If the hands did not move freely over the surface of the skin, and there was a feeling that they “stuck”, I waited for a while, keeping the tension on the skin of the face. After some time, the hands again began to slowly move relative to the skin of the patient's face. The palms, having passed over the face to the temples, went around the head, converged on the crown of the head and continued to slide through the hair to its tips. This technique was performed slowly, and the time of its execution took about 1-2 minutes.
The sensations that arise when performing the first option are quite unusual for the patient. Patients noted that after some time from the beginning of the procedure, “thoughts disappeared from their heads. And they felt the effect of “separation of the head and body. At the same time, an unusual lightness appeared in their body. At the end of the procedure, when I lowered my head on the couch between my arms, the patients noted a pleasant state of “weightlessness. They called this sensation “flying into space,” which is why I gave it that name.
When performing the second option, patients experienced a feeling as if a certain mask was being removed from their head, and with it tension and psychological problems.
Many patients fell asleep as a result of such exposure. This happened especially often with children and people with a symptom of chronic fatigue. Awakening was always light and bright, without a feeling of heaviness and drowsiness. Unlike suggestive relaxation methods, these techniques did not cause addiction or dependence.
According to patients, this is “a fantastic technique, and they are not far from the truth. The state and the sensations that they experience are similar to the meditative technique of Yoga, with the only difference being that in Yoga long-term training is needed to achieve this state, while here it takes only a few minutes.
An interesting fact is that after this reception, the vegetative reactions that arose each time when remembering any conflict situations in the past disappeared in patients. The memory of the unpleasant event remained, but at the same time, neither rapid heartbeat and breathing, nor hydration of the skin appeared. Apparently, the removal of tension from the mimic muscles of the face, performed against the background of general relaxation, made it possible to eliminate the pathological link associated with the vegetative centers.
Patients who get behind the wheel after the procedure should be explained that this method is a relaxation method and after it the concentration of attention will be reduced for some time. Therefore, you need to be especially careful when driving vehicles. For such patients, I recommend doing a short series of stretches - “75 seconds. Persons with vascular pathology of the brain, it is better not to drive on this day.
Reception two: "Floating on a cloud
I.P. - the patient lies on his back. Hands along the body, eyes closed. I sit at the head end of the couch, my hands are on the couch, and the distal phalanges of the thumbs are crossed and placed on the patient's parietal bone. The remaining fingers arbitrarily cover the head. The reception was carried out as follows: by moving the body forward, I transferred the inertia of the translational movement of my body through the thumbs to the patient's body. Here it is important to make the right choice of a point on the parietal bone of the patient so that his body sways with the least effort for the doctor, and his head does not make nodding movements. Due to the fact that each patient has his own tissue turgor, body weight and length, each patient will have his own rhythm of movements. This rhythm can be accelerated or slowed down, and its change will depend on the treatment objectives. This effect is similar to a spring, or rather, to riding a horse, with the only difference being that when riding, the push goes from bottom to top, and in this technique - from top to bottom. Such mild influences allow the brain to “track functional disorders in the tissues of the body and create a response sanogenetic reaction.
This approach consists of two stages. The first stage is vigorous and long. The patient's body is displaced by 3-5 cm, the applied force is quite intense. The duration of this stage is from 3 to 10 or more minutes. The second stage is carried out with minimal effort, and the exposure time is about 2 minutes. The movement of the patient's body is about 0.5 cm, and it is this minimal impact that gives the patient the feeling that his body is floating "like on clouds," on water, "on oil (according to patients). Additional sensations that most often occur when performing the second part of this technique include a feeling of warmth in the limbs and body, paresthesia of the skin, a feeling of pleasant unwinding or “blooming like a flower in the muscles of the limbs and body. All patients note the unusualness and novelty of these sensations, unlike any others.
The mechanism of therapeutic action of this technique has a multipurpose character. First, by applying force with my thumbs to the central zone of the parietal bone, I “crumple the tissues of the skull. Repetitive movements form an alternation of contractions and expansions of tissues. As a result, local blood circulation is enhanced, tissue nutrition is improved up to the substance of the brain, the block from the sutures of the skull is removed, and the craniosacral rhythm is normalized. The point of application of force on the middle of the crown corresponds to the interhemispheric cavity and the transversely passing anterior central gyrus, where, as is known, the motor cortex is located. Slight irritation and excitation of the structures of these zones leads to a sanogenetic effect on the tissues of the body and limbs. In connection with the local effect directed at the periosteum, bone, meninges, brain substance, spasm is removed from the cerebral vessels, the capillary network expands, additional anastomoses open, blood flow to the listed tissues increases, which is ultimately perceived by patients as the appearance of heat.
The force effect directed to the skull is transmitted along the spine from the first cervical vertebra to the coccyx. Almost all vertebrae are subjected to rhythmic compression. In the presence of functional blocks in the vertebral system and the associated tension in the surrounding tissues, this type of impact allows both to eliminate the tension itself and to remove blocks in the vertebral joints. The removal of blocks does not occur directly during the procedure, but some time after it. This occurs spontaneously when the patient himself makes any movements of the body or limbs.
Secondly, biologically active point No. 20 on the channel of the posterior median meridian is affected. The place of impact on this zone coincides with the exit point of such an energy channel as “Sushumna. Along the course of this combined channel there are energy centers, the so-called "chakras". In this method, the impact is carried out both directly on the channel and on these “chakras”, normalizing the energy potential in them.
Periodic repetition of impacts on the spine and the body of the patient as a whole leads not only to relaxation, but also to the normalization of blood circulation in the tissues. The application of this method makes it possible to create reactions according to the type of conditioned Pavlovian reflexes. So, after a therapeutic relaxation course, it is enough for the former patient to “get into a similar state (swinging in a rocking chair, swaying in transport, etc.), as he reflexively develops a similar relaxation reaction. Perhaps it will not be as bright as during treatment, but the main effect will remain.
Technique #3: The Lymphatic Pump
I.P. - the patient lies on his back. Sitting at the head end of the couch and leaning on it with my forearms, I rested my thumbs on the horizontal portion of the trapezius muscle (left and right, lateral to the ends of the transverse processes of the 1st thoracic vertebra), the remaining fingers were located along the axis of the body arbitrarily. The therapeutic effect was to transfer the kinetic energy coming from the rocking of my body to the patient's body. Just as in the previous treatment, the frequency of oscillations and the force of pressure were chosen individually for each patient. The patient's body swayed on the couch in the longitudinal direction. As a result of this exposure, the spastic state of soft tissues and blood vessels was removed. In the “Lymphatic pump” section, I have already touched on this kind of influence. However, there they play a different role and do not pursue the goal of achieving complete relaxation.
At the beginning of this technique, many patients experienced some discomfort under my fingers on the left or right, which indicated either the presence of muscle tissue damage on the corresponding side, or excessive tension of the muscle group associated with the formed scoliotic posture. After some time, this sensation passed, the tissues relaxed. The first sensations of the patients were associated with the appearance of heat directly under my fingers, then it spread, successively appearing in different areas body. Most often, heat was felt along the spine on the left and right, then moving to other parts of the body and limbs. According to my observations, heat appeared first of all in those places that were previously cold, which was confirmed with the help of a thermal imager. The temperature response of tissues to exposure was the brighter, the colder they were before.
An interesting fact is that the sequence of tissue heating and the accompanying sensations are different for each relaxation technique. So, in the second case, heat spread more often along the spine, and in the third case, to the left and right of the spinal column. At the end of the procedure, after the second session, parasthesias appeared more often, while at the end of the third session, there was a pronounced warmth in the whole body and limbs.
The peculiarity of the third technique lies in the fact that the impact is carried out on the empirical points of the "entry of the Qi energy flowing through the channels" Ida and "Pingala. According to the teachings of ZHEN-JIU, from these points the movement of YIN and YANG energies begins, which, going down, cross in places corresponding to the location of the “chakras.
Stimulation of these zones and channels caused changes in the vascular bed of the patient's body, synchronization of processes in the left and right halves of the body, both at the physical and mental levels.
Pathological processes in the body can occur due to imbalance in the endocrine, vascular, musculoskeletal and other systems. With each such imbalance, the body is forced to create adaptation mechanisms leading to adaptation and, as a result, to the chronic course of the disease. However, these mechanisms are short-lived. When compensation ends, and they can no longer maintain the established balance, a breakdown occurs, which is expressed in the aggravation of all sluggish processes. As a result, functional disorders are transferred to the category of organic lesions or persistent disorders that cannot be eliminated with the help of drugs. The implementation of these techniques can be considered as an alternative approach, as opposed to the medical method of achieving relaxation, to relieve the effects of stress reactions and restore the mental and social status of the patient. The effect, the sensations that these techniques give cannot be obtained. medicines. In this case, help is provided to the higher center - the brain, so that it can eliminate the revealed violations by physiological (sanogenetic) methods. This is also confirmed by the response of patients to exposure. They feel so comfortable during the sessions that they often fall asleep.
It is known that billions of nerve impulses from receptors located in the internal organs and other tissues of the body enter the brain per unit time. But only a minimal percentage of these impulses pass through the subcortical centers and reach the cortex. Subcortical centers, playing the role of a kind of filters, protect the cortex from overload. In places of functional disorders, in the presence of adaptation, the impulses (the very minimum percentage) do not reach the higher centers. Therefore, it is necessary to try “to show the brain those parts of the body in which there are functional disorders. Only in this case can we hope that the brain will be able to join in the correction of the violations detected in this way. One of these influences (the "show" method) is the free rhythmic movement of the body in space using the techniques described in this chapter. When using these techniques immediately after local therapeutic procedures, the impulses coming from the proprioreceptors, passing through the subcortical "filters", reach the necessary brain centers and destroy the existing adaptation. As a result, a reverse reaction occurs, which relieves spasm from blood vessels and tissues, and reflex connections are restored.
The repetition of therapeutic effects (reflex training) from session to session leads to the phenomenon of self-regulation. Thus, the necessary physiological balance is created between the left and right halves of the body. In addition to relieving tension from the body, opening vascular collaterals, restoring energy balance, with the help of the third technique, it was possible to eliminate the syndrome of mixed dominants.
Reception the fourth
I.P. - the patient lies on his stomach. His feet dangle over the end of the couch. Sitting at her foot end, I put my thumbs in the middle of the foot on points No. 1 of the kidney channel. Making movements with my body, as in the previous technique, I transferred the kinetic energy of my body through these points to the patient's body. The initial force transmitted to the patient's body was quite significant. After 5-10 minutes, I reduced the applied effort to a minimum. This effect was the final one during the performance of this technique and lasted from 1 to 3 minutes.
The sensations of patients as a result of this technique differed from the sensations obtained after other techniques. Heat appeared in a certain sequence from bottom to top and, first of all, where there was a violation of the vessels (spasmodic vessels, cold areas of the body) due to the expansion of the capillary network. Opening it promotes a rush of blood to the tissues and the appearance of characteristic heat. There is another explanation for this phenomenon. With the blood flow through the open capillaries, oxygen enters the tissues. As a result, local oxidative reactions that occur with the release of heat are intensified.
Reception fifth
I.P. - the patient lies on his back. Sitting on the side of the couch, I placed my thumbs on the trochanter of the patient's femur. By moving my body, I transferred kinetic energy through my thumbs to the patient's body. As a result of the push, the patient's body first deviated to the side, and then returned back. Having caught the final moment of the movement of the patient's body, I again made a push, which led to a rhythmic swaying. This approach has two parts. The first part of the reception is carried out energetically and with a large amplitude. Exposure time up to 20 minutes. The second part is carried out in the same rhythm, but with minimal effort and amplitude. The exposure time is from 1 to 5 minutes. Despite the minimal effort, the patient's sensations are most pronounced during this part of the reception.
There is another version of the reception. It consists in the fact that I laid the thumb of one hand on the trochanter of the femur, and the finger of the other on the head of the humerus. I recommend using this option when there are difficulties associated with the patient's large weight, pain in the hip joint or lumbar region. I carried out such influences alternately from two sides to synchronize the energy balance of the body.
The rhythmic movement of the patient's body when performing this technique differs from the movements during the techniques described above. This difference lies in the fact that the transfer of the energy of the push is carried out on the side of the body, which oscillates with elements of displacement and twisting. Displacement of the body leads to similar displacements of the internal organs, which is manifested in the improvement of their relationship at the level of the ligamentous apparatus and the normalization of functional activity.
Given the spiral shape of the muscular-ligamentous apparatus, the lateral displacement of the body with the point of application of force in the middle sets the muscles and ligaments in motion, twisting and unwinding them (L. Kadyrova, 1991). As a result of these movements, repeated over a certain period of time, the muscles and ligaments relax. (See diagram on page 172).
The therapeutic effect of this method also extends to bone structures. Taking into account the special (oblique) arrangement of the bone beams, it can be assumed that the torque of the applied force will also have a physiological effect on bone tissue. This is especially true of the long tubular bones of the extremities, in the metaphyses of which there are growth zones. Stimulation of these zones leads to an increase in the length of the limbs and, consequently, the growth of a person. This becomes especially relevant when addressing issues related to growth retardation in children and adolescents.
Muscular spiral. Formation scheme (according to L. Kadyrova)
The presence of chronic tension in the interosseous tendon-membranous bridges between the bones of the lower leg and forearm can create not only a pain symptom, but also pathologically affect the growth of the limbs. The use of this technique, along with others, renders an invaluable service in the elimination of disorders associated with growth retardation. The only thing to keep in mind is the age of the patients. The younger the age, the easier it is to achieve the result. The most promising is the phase of "active entry into the growth of adolescents (11-13 years old).
When performing this technique, relaxation processes also extend to the vascular network, first at the level of the periphery of the body, and then at the level of the main vessels. As a result of such an impact, the pulse slows down, the contractility of the heart increases, and an increase in the pulse wave on the peripheral arteries is noted. The frequency of respiratory excursions of the chest decreases, and in parallel the volume of inhaled air increases, which indicates the transition of the body's vital activity to a more economical mode. These changes occur with all the methods described above.
Technique Six: Nirvana
I.P. - the patient is sitting on a chair, his hands are on his hips, his eyes are closed. Standing behind, I placed my hands on the patient's head in such a way that the middle fingers covered the ear canals. This is necessary so that extraneous sounds do not distract the patient during the session. The remaining fingers were located above and below the auricle. I asked the patient to relax and think of something pleasant or to concentrate on some part of the body. Then I deflected the patient's head in different directions. My movements were continuous and ranged from straight to circular. These actions were slow and fluid. The amplitude of movements ranged from a few degrees to maximum values.
In order not to cause negative or painful sensations in the patient, before the appointment, I conducted a preliminary test of the cervical spine, identifying those directions in which the patient felt restriction or pain. Upon discovering them, I applied methods manual therapy. If for some reason it was not possible to eliminate the pain and restriction, I carried out this technique, avoiding the appearance of pain. Head movements in this case were carried out only up to the zone of restriction or pain, and the amplitude of movements was minimal.
Practical experience has shown that in the absence of contraindications, the greatest effect occurred when head movements were made with maximum amplitude and minimum speed of movement.
I noticed that most of the patients at the beginning of the procedure began to take over the initiative from me and set the rhythm and amplitude of their movements themselves. In these cases, I gave the initiative to the patient and, without removing my hands, switched from active actions to passive accompaniment of his head. This is physiological and does not contradict methodological rules.
When this technique is performed, as a result of monotonous stimulation of the hair cells of the semicircular canals, the effect of adaptation of the balance organs to these movements appears, followed by inhibition of the activity of the cerebral cortex and subsequent relaxation. There are no sensations such as dizziness or nausea. There are no elements of anxiety and fear during this technique, and in some cases, patients got rid of these symptoms with the help of relaxation. All this testifies to the physiological nature of the reception.
The state of patients obtained by performing this technique is the closest to the state of "nirvana" and manifests itself to a greater extent than when performing the previously described techniques. Quite often, patients noted that after some time from the start of the procedure, their thoughts “go somewhere, the head is empty and light, the body is practically not felt. The procedure takes at least half an hour, and it seems to patients that only a few minutes have passed.
In practical Yoga, there are meditation techniques that take a long time to master. The state of “nirvana” gives a general relaxation of the body (moreover, a healthy one, which is the body of a yogi), but does not solve the specific tasks that the doctor faces when treating a sick person.
The techniques I offer allow people who have never had a meditative practice to get meditative relaxation in a short time. These techniques are based on a specific physical impact using biologically active points and zones, which is what makes them different from other relaxation techniques, including “cholectic massage. According to modern terminology, these are techniques with “specific effects, indicating the subject impact and the presence of “aftereffect” phenomena. Receptions can follow in the order presented here. They can be used both in a complex of therapeutic measures, completing a treatment session, and independently - in the event of elimination or for prevention. stressful situations. The duration of one reception can be 1 hour or more, until the moment when the previously described specific reactions begin to occur in the body.
Relaxation techniques have always been considered by me as very subtle, personal and claiming a particularly trusting relationship between the patient and the doctor. I consider these techniques a manifestation of art, the art of healing in its highest sense.
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; well 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. In my experience, the gym is good for this, and 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
Edmund Jacobsan's technique is based on prestressing body muscles 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 the appearance of the 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 well reduce the overall level of 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 activity.
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 down 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 mindfulness and relaxation, in which you will learn not only to observe the pleasant, but also 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 the 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