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Relaxation methods. Deep relaxation and healing of the body through meditation Deep relaxation of the body

Daily rush, thousands of things on the agenda, tense relationships with superiors, health problems - the picture is not happy. And yet, this description very closely reflects the features of the life of the most ordinary modern person. To exist in such extreme conditions, our body simply needs daily help to adapt it to the harsh surrounding (and internal) reality.

Why relaxation?

Let's start with the fact that when a stress factor affects the body, muscle tension arises in it. This kind of defensive reaction is aimed at preparing the body for action: stress means danger, which means active protection is needed. However, modern stress is not a stalking tiger or an incipient mountain collapse, which requires its potential victim to quickly run, skillfully fight and deftly dodge. Our stress in most cases requires perseverance (write a report quickly!) or serious thought (how to behave with your boss?). So the discharge muscle tension does not happen; on the contrary, it is driven inside and fixed.

Chronic repetition of stress - even small and insignificant - creates an obstacle to the spontaneous release of muscle tension, which forms the so-called muscle clamps. Muscle tension can absorb a huge amount of energy, interfere with normal blood flow, prevent you from receiving full pleasure and joy, and distract attention. This is why relaxation techniques have recently gained well-deserved popularity: without requiring any serious investments of money and time, such techniques allow you to restore the body and maintain it in excellent condition, despite the inevitable influence of everyday stress.

Conditions for relaxation

For full-fledged relaxation activities, you need to take care of external conditions. Of course, real experts in relaxation can relax in the most inappropriate conditions for this - among the turmoil and noise, but first we still need to create a small cozy “nest” where we can take a break from everything and give our body the opportunity to recover.

1. To practice relaxation, try to select a quiet, secluded room. Don't let the room's decor evoke negative memories in you.

2. Take care of the chair or bed - they should be moderately soft, and most importantly, you should be comfortable in them.

3. The light should not be harsh or too bright.

4. Choose the time for studying according to your rhythm and schedule, but remember that you won’t be able to relax on a full stomach, and the feeling of acute hunger will distract you.

5. It’s good if in the first month you can exercise for half an hour every day (or better yet, 30 minutes twice a day) - this will help get rid of old muscle tension. A little later, 20 minutes a day (or even twice a week) will be enough to maintain the condition. However, even if you can find only 10 minutes a day for exercise, this is also suitable: it is quite possible that such help will be enough for your body, and it will do the rest itself.

6. Turn off your phone and ask your family not to disturb you for a while. If you cannot get rid of some annoying noise, muffle it with neutral noises - for example, the noise of a fan.

7. To enhance the relaxation effect, you can additionally use visualization - to do this, imagine pleasant pictures: the sea, soft sand, or just a cozy room from your childhood.

8. It’s good if there is air conditioning in the room - this way you can study in comfortable conditions, despite the outside heat and cold.

9. Engage in relaxation only in comfortable clothes, the presence of which on your body you may not even think about.

Relaxation techniques

There are a great variety of relaxation techniques, and each, with the right approach to exercise and a serious attitude, will make it possible to get rid of long-standing muscle tension and prevent the occurrence of new ones.

Relaxing gymnastics

Relaxing gymnastics can be considered as preparatory exercises before mastering any other relaxation technique, but it is also quite suitable for independent practice.

1. Raise one hand up, the other, and now let them fall freely down. We stretch both arms up together and let them fall down.

2. Relax your neck - let your head fall on your chest.

3. Raise your shoulders high and high and lower them freely: perform the exercise first one at a time, then with both shoulders at once.

4. Imagine that your hands are pendulums. Let them swing freely, changing amplitude.

5. Lie on your back, press your hand onto the surface of the bed - now completely relax your hand. Feel the difference in your sensations.

6. Stand with one foot on a low stand and let the other leg swing back and forth like a pendulum.

7. In a lying position: we raise the torso in an arc, while resting on the heels and the back of the head - now we relax.

8. Lying position on your back: arms lie freely along the body, palms up. Without lifting your head from the bed (floor), smoothly turn it to the right, then to the left. Repeat 10-15 times - you will feel the neck muscles relax.

Deep relaxation

Methods and techniques deep relaxation There are many, but almost all of them are associated with auto-training - the practice of special self-hypnosis, which allows you to control your body and manage its muscle tone.

Deep muscle relaxation is most easily achieved by inducing a feeling of heaviness and warmth in the body. How does this “summoning” happen? One way or another, every person is suggestible - some to a greater extent, some to a lesser extent. So let’s try (and we will definitely succeed – it’s not difficult!) to engage in self-hypnosis.

So, let’s imagine that we are on the beach: the sun is pleasantly hot, you don’t want to move, your whole body is enveloped in bliss and laziness. What needs to be done to complete this feeling?

Inducing a feeling of warmth

Repeat in your mind: “The right hand is hot,” “The left hand is hot,” and so on with the legs, chest, back, stomach, pelvis. Take your time - wait for the desired sensation in every part of the body.

Causing a feeling of heaviness

Tell yourself (mentally): “The right hand is heavy,” “The left hand is heavy,” and then all parts of the body in turn.

Feeling pulsating

“The right hand is pulsating,” “The left hand is pulsating,” and so on.

Focus on the solar plexus

Now the center of our attention will be the solar plexus - the uppermost part of the abdomen, located between the two costal arches under the sternum. It is there that there is a special center, the relaxation of which leads to relaxation of the whole body: “The solar plexus pulsates. The solar plexus radiates heat."

When a feeling of complete relaxation appears in your body, mentally repeat: “The vessels of my body are relaxed and free. Blood flows easily through the vessels, delivers nutrition to each cell and removes everything unnecessary. My body is healthy. My body is young. My body knows what it needs to be healthy. I am cleansing and gaining health.”

When practicing relaxation using this method, repeat each mental phrase (formula) three times at a slow pace. Try not to think about anything extraneous. Breathe evenly and measuredly.

Please note that the technique does not contain a formula aimed at relaxing the head: the head must remain toned.

Progressive muscle relaxation

Edmund Jacobson's progressive muscle relaxation technique is perhaps one of the most popular. This brilliant American doctor and scientist developed his technique based on a simple physiological mechanism: after severe tension, the muscle itself strives for deep relaxation. From this, the scientist made an amazing conclusion: in order to achieve complete relaxation of the muscles, you must first tense them as much as possible.

The essence of Jacobson's technique can be expressed in just a few words: you should alternately tense each muscle for 5-10 seconds, then relax it and for 20 seconds concentrate on the resulting feeling of relaxation, which has a particularly bright color in contrast to the previous tension.

Jacobson developed about 200 exercises, but to popularize the technique, a simplified rule was developed, which proved to be an effective and uncomplicated means of relaxation.

This rule contains only 16 points - 16 muscle groups

1. Right hand and forearm (for left-handers - left): strongly clench your hand into a fist, bend the hand towards the forearm.

2. Right shoulder (for left-handers - left): to tense the shoulder muscles, bend your arm at the elbow joint and forcefully press your elbow on the surface of the bed (floor) on which you are lying. You can also press on the body (abdomen, pelvis).

3.Left hand and forearm (for left-handers - right).

4.Left shoulder (for left-handers – right).

5.Upper third of face: Open your mouth wide and raise your eyebrows high.

6. Middle third of the face: close your eyes as much as possible, frown your eyebrows and wrinkle your nose.

7.Lower third of the face: clench your jaw and stretch your mouth, pulling its corners towards your ears.

8.Neck: Raise your shoulder joints high towards your ears, tilting your chin towards your chest.

9.Diaphragm and chest muscles: take a deep breath, now hold your breath, bring your elbows in front and squeeze them.

10.Back and stomach: you should tense your abdominal muscles, bring your shoulder blades together as much as possible and squeeze them.

11.Right thigh (for left-handers - left): knee in a bent position, tighten the front and back muscles of the thigh.

12.Right shin (for left-handers - left): pull your foot towards you, while simultaneously extending your toes.

13.Right foot (for left-handers - left): Extend your foot away from you while squeezing your toes.

14.Left thigh (for left-handers - right).

15.Left shin (for left-handers – right).

16.Left foot (for left-handers – right).

Abdominal breathing

This is one of the most simple methods relaxation, which also has a beneficial effect on the respiratory system, improving the condition of certain lung diseases. Abdominal or diaphragmatic breathing involves performing exercises in 1-3 approaches, each of which consists of 10 respiratory cycles (combinations of inhalation and exhalation) of the following type:

1. slowly inhale through the nose, trying to minimally use the chest, but inflating the stomach;

2. hold your breath for a few seconds;

3. Exhale slowly through your mouth. Please note that the exhalation should be prolonged - its duration should exceed the duration of the inhalation. Try to exhale as completely as possible and empty your lungs of air as completely as possible. To do this, at the very end of the exhalation you will need to make some effort.

To achieve more complete relaxation, try combining breathing exercises with self-hypnosis. Close your eyes and mentally repeat with each exhalation: “Relaxation,” “Relaxation,” “Calm.”

Relaxation massage

This relaxation technique will require the participation of someone else - preferably a professional massage therapist, although with a little training someone close to you can help you.

How does a relaxation massage differ from a tonic massage?

1. Massaging is dominated by stroking and shallow kneading and rubbing. All sensations are maintained at a pain-free level.

2. The duration of a relaxation massage is usually much longer than usual, and often the person being massaged falls asleep.

3. Relaxation massage, as a rule, is a general massage with an emphasis on the most important areas in terms of relaxation: facial muscles, which are actively involved in the emotional sphere of a person and have a pronounced influence on the processes of excitation in the cerebral cortex; back muscles; cervical-collar zone (the back surface of the neck, the place where it transitions to the back and the upper back); feet, which have many reflexogenic zones.

4. Relaxation massage goes well with soothing music and aromatherapy.

Warm bath

A warm bath is not only a means of cleansing the skin, but also an excellent method of relaxation. How to make taking a bath a full-fledged restorative procedure?

1. The water should be simply warm - its temperature should be close to body temperature and equal to 36-37 degrees.

2. Create a pleasant atmosphere: dim lights, candles, calm music.

3. Add to water essential oils: they will have an additional relaxing effect and soften the skin after bathing. To make the oil disperse better in the water, add it at the very beginning, placing it under running water.

4. You can try taking a bath with milk and honey: to do this, mix 3 liters of warm milk with a glass of natural honey and add the mixture to the bath. Just don’t wash off all this splendor with a shower - after a bath, just gently pat your skin with a soft towel.

5. If you use bath salts, the rules are the same, but for those with dry and sensitive skin After such a bath, it is recommended to rinse in the shower.

6. The duration of the relaxation bath is 20-30 minutes.

Relaxation does not require much from us, but it presents an invaluable gift - harmony of the body, productive activity and peace of mind.

Make a little effort and you will feel your body young, and yourself renewed and fresh!

The ability to relax at will is a very important skill that everyone should have. Life in modern world very tense and stressful, both mentally and physically. This includes workers in the technology and computer industries who sit for hours in front of a computer screen, resulting in hours of strain on certain muscles and joints.

This also applies to other workers, for example those who spend a lot of time driving, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word as people blame stress for many of their problems. People find it difficult to relax. This article contains five the best ways for healthy relaxation.

Relaxation technique 1: Breathe to relax and calm down

Breath control is a fundamental skill needed to quickly calm down and relax. By consciously controlling your breathing, you can temporarily distract yourself from stressful thoughts. Some breathing techniques provide a quick calming effect.

I suggest the following breathing exercise:

If possible, lie down or sit comfortably.
Close your eyes and focus your attention on your nostrils as air enters them.
Take a slow, deep breath through your nose. Please note that the air entering the nose is cold.
Hold your breath for a few seconds, keeping your attention at the same point.
Exhale slowly and calmly through your nose. Notice that the air leaving the nostrils is already warm.
Practice for a few minutes until your disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

Closed eyes and a comfortable position are already a little relaxing.
When you breathe slowly and hold before exhaling, your heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. IN stressful situations You can perform this exercise without a preparatory stage if there is no time or space for this.
Concentrating on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other, negative thoughts.

However, it is even easier to improve your breathing and cope with stress and negative experiences.
You need to slowly draw air into your lungs, then hold the air, slowly counting to four. In the same way, exhale for four counts and hold your breath again for four counts without inhaling.

With this breathing practice you can kill two birds with one stone. First, willy-nilly, force yourself to breathe slowly and avoid hyperventilation. Secondly, distract the excited mind from the problem that caused a violent reaction and switch it to counting from one to four.

Relaxation technique 2: Progressive muscle relaxation
(according to Jackopson)

Progressive muscle relaxation is the most simple technique, from which many more complex relaxation techniques emerged, the Progressive Relaxation System is named after Harvard physiologist Edmund Jacobson. It is based on the fact that after strong tension the muscle automatically relaxes.

Before you start doing the exercises, you need to take the most comfortable position in space for you. It is advisable that the position be sitting, since relaxing the neck muscles involves moving the head.

However, to relax according to Jacobson, you can lie on your back on a hard, flat surface, close your eyes and select an object: to begin with, a small group of muscles - for example, calves, abdominals, hands. This group must first be strongly tensed (although in order to feel them), and then sharply relaxed - and completely feel this relaxation.

The number of muscles involved in relaxation must be gradually increased. Classic progressive relaxation scheme: sequential movement (tension-relaxation) from the neck muscles to the muscles of the tips of the legs.

When performing the exercise, do not strain your muscles too much, and do not strain muscles that do not belong to the specific group mentioned in this step. After tension relaxation, the muscles should be more relaxed than before the tension.

Sit comfortably in a chair or lie down. Take a few slow breaths in and out. Then start in the following sequence.

1. Hands. The first exercise is aimed at relaxing the arm muscles. This is a simple clenching of the hand into a fist. The exercise must be repeated 5 times. Do not forget that any pain, including that received as a result of the exercise, can have nothing to do with relaxation. After the task is completed, shift the focus of your attention to the sensations in your hand. You may not notice anything special the first time. This is normal, because for so long you have not paid attention to what is happening in your body. Except for the pain, of course.

* After 4 days, you add the following exercise: spread your fingers on your hand to such an extent that you feel tension. Yes, it should be just tension, NO pain. In this exercise, if you look at it from above it resembles an asterisk.

* Next exercise: tense the hand, bringing the palm towards the body. So that the hand and wrist form a right angle. Fingers pointing up.

* The exercise is similar to the previous one, only in this case the fingers point down.

2. Biceps and triceps. Next, bend the arm at the elbow joint, tensing the muscles of the forearm. Biceps are tense (tighten the muscle, but shake your hands to make sure they are not clenched into fists); relaxed (put your hands on the chair).

* We do the exercises in reverse: we try to straighten the arm as much as possible to feel the tension in the triceps.

3. Shoulders. Shrug your shoulders and keep them as tense as possible and still comfortable for you. Pull your shoulders back (gently); relax. Push them forward (push); relax.

4. Neck (lateral muscles). We work the neck muscles. Shoulders are straight, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.

* Neck (back muscles). We throw our head forward, pressing our chin to our chest. We keep our muscles tense. Relax.

* Neck (front muscles) Smoothly tilt your head back. We repeat the exercise 5 times. We concentrate on the sensations occurring in your muscles.

If you conscientiously approached the development of the technique and practiced it for at least 15 minutes a day, at this stage you will already be closer to high-quality relaxation of your body. This occurs due to the generalizing function of our brain. Good relaxation of the arm muscles for 10 minutes leads to the spread of relaxation throughout the body.

5. Breathing. Inhale as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.

6. Back. Press your shoulders against the back of the chair and push your body forward so that your back is arched; relax. Do this exercise with caution or not at all.

7. Buttocks. Squeeze your buttocks tightly and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.

8. Hips. Stretch your legs and lift them 15 cm from the floor or footrest, but do not tense your abdominal muscles; relax. Press your feet (heels) into the floor or footrest; relax.

9. Belly. Pull your stomach in as much as possible; relax completely. Puff out your stomach or tense your muscles as if you are preparing for a blow; relax.

10. Calves and feet. Lift your toes (without lifting your legs); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.

11. Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

12. Face. Relaxation of the facial muscles completes the set of exercises.

* Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.

* Tongue (protruded and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom of the mouth). Pull it back into the larynx as deep as possible; relax.

* Tongue (palate and floor). Press your tongue to the roof of your mouth; relax. Press it to the bottom of the mouth; relax.

* Eyes. Open your eyes as wide as possible and feel the tension in the frontal muscles, wrinkle your eyebrows; relax.

* Close your eyes as best you can without disturbing your comfort. This will allow you to contract a large number of periocular muscles.; relax. Make sure you completely relax the muscles in your eyes, forehead and nose after each strain.

* The last exercise tones the lower part of the face. We imagine that we really want to kiss someone - we stretch our lips into a tube.

You must understand that mastering this method will require you, first of all, to be regular. The order of the exercises matters; they should be mastered in the prescribed order.

The period of familiarization with each subsequent exercise should be at least 4 days. This means that on the first training day you only do one exercise. After 4 days, add another one and so on. This is done with the aim of training muscle memory, which, as Jacobson’s relaxation is mastered, will over time automatically “turn on relaxation” when performing at least one exercise. To obtain such a result, you will need about 3 months, but it should be noted that with regular implementation of the complex, you will receive tangible results within a few weeks.

Important: Remember that a state of relaxation cannot occur in the presence of pain. Therefore, you should be careful and not overdo it when doing the exercises.

Disadvantages of Jacobson's progressive relaxation system: it takes a long time and can only work in a quiet environment where you can lie down and practice relaxation along with deep breathing. A person in standard working conditions has few such opportunities, so there are more adapted techniques.

Relaxation technique 3: Calming Visualization

Visualization is a powerful tool of consciousness. Studies have shown that the subconscious cannot distinguish real events from visualized ones. Therefore, visualized images have a significant impact on consciousness.

Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all communications to avoid distractions.
Imagine yourself in a quiet and peaceful place of your choice. This could be a deserted beach, a flowery meadow, a forest, a boat, or any other place where you feel relaxed.
Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
The more realistic the image, the more positive emotions you will receive.
When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation technique 4: Stimulation of alpha and theta levels using audio programs

The human brain functions in different states of consciousness and attention. The different levels are distinguished by the frequency of the brain waves, as can be seen in the EEG (electroencephalogram). These levels are named after the letters of the Greek alphabet.

The general agreement regarding brain wave patterns is as follows:

Beta- 14 Hz and higher. A state of readiness, an active state of the brain. Associated with thinking and wakefulness.
Alpha- from 8 to 14 Hz. Relaxed state of the brain. Associated with immersion in dreams and general relaxation.
Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
Delta- below 4 Hz. Deep sleep. Unconscious state.

The alpha state is recognized as the healthiest brain state as it is associated with relaxed brain activity. This state is also used as the basis for advanced mind control techniques such as meditation, the Jose Silva method, and others.

You can stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and force it to work at the desired frequency. To reduce stress, binaural beats are layered over the sounds of falling rain, which in themselves have a calming effect.

There are many relaxation recordings available online, such as Reiki Healing Music.

An important, if not the most important, condition for starting meditation is complete relaxation. Without this, no meditative practice is possible. A enslaved, “squeezed” organism will not allow one to break into consciousness, and meditation will lose all meaning. Therefore, the practice of meditation aimed at deep relaxation is very important and paramount.

What does meditation do for relaxation?

Emotional stress affects the physical state of the body, and not only affects the psyche. Stress causes spasms of blood vessels, overstrain of muscles and tendons. The joints and spine are especially affected, muscle blocks arise, causing inconvenience and long-term suffering to the person. Meditation for deep-penetrating relaxation helps to remove blocks, relaxation and rest of the whole body on a physical level, as well as psychological cleansing and penetration into consciousness.

After a meditation session, a person feels lightness throughout the body, a feeling of liberation, relief from pain and flight of thought. Consciousness is cleared and refreshed, and overall well-being at the psychological and physiological level improves significantly.
It may take time to achieve noticeable success, as each person learns to relax differently. This may take several hours if a person has already practiced meditation or started doing yoga, or several weeks when the body is very constrained and it is difficult to “break through” to consciousness.

Conditions for practicing meditation

For beginners, a tape recording of the sequence of actions can be of great help. If you repeat it regularly, automatic memorization occurs and in the future the stages of implementation emerge in the subconscious by themselves. In such conditions, meditation becomes much easier. The meditation text can be set to quiet relaxing music.

Most often, one meditates while lying down, using savasana, or corpse pose, as a basis, but this can be done while sitting or in any other position. The main thing is that the meditator should be absolutely comfortable and calm. In shavasana, the legs are placed in a comfortable position, and the arms lie gently along the body with the palms facing down. There is no need to press your limbs too hard or move them too far from the body, everything should be extremely natural.

The room should be clean, shaded from bright light and protected from excessive noise. These factors are distracting in themselves and can interrupt meditation, especially if practiced by an inexperienced beginner. Clothing should be light, loose and not uncomfortable.

Relaxation exercises

To begin meditation, proper deep and even breathing is of great importance. While in a comfortable position, you need to take several cycles of full breathing and slowly immerse yourself.

The eyes are closed and the eyelids become heavy.

The facial muscles are relaxed, the lips are soft, the teeth are not clenched.

The face is absolutely calm, no emotions are reflected on it.

The neck muscles relax and become warm and soft.

Legs are heavy and motionless.

The hands are relaxed and gradually become heavier - from the fingertips to the shoulders.

Heat rises from the fingers and toes up to the head.

The body does not feel the limbs, it is soft and shapeless.

A pleasant warmth spreads throughout the body, surrounding the heart with a soft wave.

The heart beats smoothly and calmly.

Breathing is deep and even.

I relax and immerse myself.

Reality slips away, all thoughts are gone, I am alone with my inner world.

I feel warm and comfortable, my body is resting, my mind is open.

I am in a state of complete peace.

Recording text against a background of the sound of the surf, birdsong or unobtrusive music will help you quickly relax. The background should not drown out the words, but only set a certain tone and rhythm. The entire recording should have a calming effect. Returning from a meditative state should also be gradual and not abrupt. You can first try to again feel the real weight of the limbs, then the whole body, come to your senses and only then slowly open your eyes. Meditation in an unlit room not only promotes faster and deeper immersion, but also a calm exit from it - the light will not hit the eyes or blind the meditator. Such a sharp transition can harm not only vision, but also cause psychological discomfort. For the same reason, you need to take a vertical position gradually, and not suddenly jump to your feet.

Energy Visualization

Meditation for healing can be aided by imagining the virtual flow of energy through the body in the form of blood flows. You need to start by restoring calm and uniform breathing. Closing your eyes, imagine blood flowing through your body. Focus first on your legs, feel the warmth and movement of energy flows, then move to your arms and feel the rising blood flow. After this, connect the torso, organ by organ, reaching the heart. It should feel like a uniformly pulsating warm sun in your chest. You cannot interfere with the condition of your organs, especially if you do not have special training.

I believe that the ability to relax at will is a very important skill that everyone should have. Life in the modern Western world is very stressful and stressful, both mentally and physically. This includes workers in the technology and computer industries who sit for hours in front of a computer screen, resulting in hours of strain on certain muscles and joints. This also applies to other workers, for example those who spend a lot of time driving, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word as people blame stress for many of their problems. People find it difficult to relax. In this article, I'd like to compile what I believe are the five best ways to achieve healthy (and legal) relaxation.

Relaxation technique 1: Breathe to relax and calm down.

If possible, lie down or sit comfortably.
Close your eyes and focus your attention on your nostrils as air enters them.
Take a slow, deep breath through your nose. Please note that the air entering the nose is cold.
Hold your breath for a few seconds, keeping your attention at the same point.
Exhale slowly and calmly through your nose. Notice that the air leaving the nostrils is already warm.
Practice for a few minutes until your disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

Closed eyes and a comfortable position are already a little relaxing.
When you breathe slowly and hold before exhaling, your heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. In stressful situations, you can perform this exercise without a preparatory stage, if there is no time or place for this.
Concentrating on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other, negative thoughts. Also see technique No. 8, “Replacing Thoughts for Calm and Relaxation”.

Relaxation technique 2: Progressive muscle relaxation.

Progressive muscle relaxation is a well-known relaxation technique. It was developed by the American physician Edmund Jacobson around 1939. The technique is based on the fact that if muscle tension accompanies anxiety, then relaxing the muscles will reduce it. When performing the exercise, do not strain your muscles too much, and do not strain muscles that do not belong to the specific group mentioned in this step. After tension relaxation, the muscles should be more relaxed than before the tension. Sit comfortably in a chair or lie down. Take a few slow breaths in and out. Then start in the following sequence:

Hands. Fists are clenched; relaxed. Fingers spread; relaxed.
Biceps and triceps. Biceps are tense (tighten the muscle, but shake your hands to make sure they are not clenched into fists); relaxed (put your hands on the chair). Triceps are tight (try to bend your arms the other way); relaxed (lower them).
Shoulders. Pull your shoulders back (gently); relax. Push them forward (push); relax.
Neck (side muscles). Shoulders are straight, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.
Neck (front muscles). Tuck your chin to your chest; Relax. (Tilting your head back is not recommended - you could break your neck).
Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.
Tongue (protruded and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom of the mouth). Pull it back into the larynx as deep as possible; relax.
Tongue (palate and floor). Press your tongue to the roof of your mouth; relax. Press it to the bottom of the mouth; relax.
Eyes. Open them as wide as possible (wrinkle your eyebrows); relax. Close your eyes tightly; relax. Make sure you completely relax the muscles in your eyes, forehead and nose after each strain.
Breath. Inhale as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.
Back. Press your shoulders against the back of the chair and push your body forward so that your back is arched; relax. Do this exercise with caution or not at all.
Buttocks. Squeeze your buttocks tightly and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.
Hips. Stretch your legs and lift them 15 cm from the floor or footrest, but do not tense your abdominal muscles; relax. Press your feet (heels) into the floor or footrest; relax.
Stomach. Pull your stomach in as much as possible; relax completely. Puff out your stomach or tense your muscles as if you are preparing for a blow; relax.
Calves and feet. Lift your toes (without lifting your legs); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.
Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

Relaxation Technique 3: Calming Visualization.

Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all communications to avoid distractions.
Imagine yourself in a quiet and peaceful place of your choice. This could be a deserted beach, a forest, a boat, or any other place where you feel relaxed.
Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
The more realistic the image, the more positive emotions you will receive.
When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation Technique 4: Stimulation of alpha and theta levels using audio programs.

Beta- 14 Hz and higher. A state of readiness, an active state of the brain. Associated with thinking and wakefulness.
Alpha- from 8 to 14 Hz. Relaxed state of the brain. Associated with immersion in dreams and general relaxation.
Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
Delta- below 4 Hz. Deep sleep. Unconscious state.

It is possible to stimulate alpha wave activity in the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and force it to work at the desired frequency. Insigh CD is one of the Immrama Institute recordings that gives good relaxation results. To reduce stress, binaural beats are layered over the sounds of falling rain, which in themselves have a calming effect.

There are many other recordings available that use similar technology, but some are said to be better and others worse.

Relaxation technique 5: We enter the alpha state of consciousness on our own.

You can learn to enter the alpha state of consciousness on your own, without using special audio recordings. Of course, there will be a learning curve, but you will be able to control your brain better. José Silva has dedicated his life to developing technology to better harness human potential. His work is based on the ability to enter and remain in the alpha state of consciousness. There are several ways to stimulate the alpha state. Here's the way that works best for me:

Sit comfortably or lie down with your eyes closed. Take a few deep breaths.
Imagine the number 3 and tell yourself "Three" three times.
Imagine the number 2 and tell yourself "Two" three times.
Imagine the number 1 and tell yourself "One" three times.
Imagine the number 10 and say "I'm relaxing".
Imagine the number 9 and say "I'm calming down".
Imagine the number 8 and say "I'm relaxing more and more".
Imagine the number 7 and say "I'm calming down more and more".
Imagine the number 6 and say “My mind is clear and serene”.
Imagine the number 5 and say "My whole body is relaxed".
Imagine the number 4 and say “I’m so relaxed that I don’t feel my own body weight.”.
Imagine the number 3 and say "I'm completely calm".
Imagine the number 2 and say "I'm completely relaxed".
Imagine the number 1 and say “I am completely calm and completely relaxed. I'm in alpha".

Footnotes:

1 Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press. (Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press).
2 Jacobson's Progressive Muscle Relaxation.
3 Electroencephalography (Electroencephalogram).
4 Binaural beats.
5 Jose Silva (Jose Silva).

Find out how meditation can help relieve stress and anxiety. What rules should be followed to make the practice truly relaxing and effective. How often should you meditate and what meditation techniques exist. Find answers to these and other questions in the article.

Everyone imagines relaxation in their own way. However, peace and quiet, interesting books or there are few programs at times when a person is experiencing extreme tension or stress. To effectively combat them, you need to activate the body’s natural ability to relax.

Benefits of Relaxation and Physiological Responses

Many people are unaware of this possibility. However, everyone can try such relaxation methods as deep breathing, meditation against stress, rhythmic exercises, yoga. Practicing these types of activities will not only make everyday life more interesting, but will also lift your spirits and make your body flexible and energetic.

When stress affects the nervous system, the human body produces substances that prepare us for two types of instinctive defense reactions - fight or flight. No one can avoid stress, but there is always a way to counteract it. When you use relaxation techniques, the body reacts in the following ways:

heart rate decreases;
breathing becomes slower and deeper;
blood pressure drops or stabilizes;
muscles relax;
immune processes are activated;

In addition to its calming physical effects, relaxation helps overcome certain illnesses, relieves pain, and increases concentration, motivation and productivity. Best of all, anyone can reap these benefits with a minimal amount of training, such as reading this article.

It should be noted that relaxation is not lying on the couch or sleeping, but a mentally active process that makes the body relaxed, calm, and focused.

Learning the basics of the technique is not difficult, but (like any activity) it requires practice. Experts recommend setting aside 10 to 20 minutes a day for regular exercise. This time can easily be found during lunch, traveling on public transport, or waiting in line. There is no one relaxation technique that works for everyone. When choosing, you should consider specific needs and individual reactions. Alternating or combining various ways relaxation will give you the best results.

Meditation for deep relaxation and stress relief through breathing

This all-natural technique places emphasis on deep, cleansing breaths. Full breathing is a fundamental element of many healing techniques of the East, it can be easily combined with auxiliary elements (aromatherapy, music, etc.) All that is required is a few minutes and a quiet place.

1. Close your eyes and try to clear your mind as much as possible and drive away any thought. If this is difficult to achieve, imagine a smooth background of one color (green, blue, yellow; red is undesirable) and hold this picture.

2. Slowly draw in air, working with your stomach and diaphragm, inhaling through your nose and exhaling through your mouth. Place one hand on your chest and the other just above your navel to control your breathing. If you find it difficult to breathe from your stomach while sitting, try stretching on the floor. Place a medium-sized book in place of your lower palm and breathe so that the book moves up and down.

Body Scanning Technique

Another type of stress-relieving meditation that may be right for you.

1. Lie on your back, legs extended and lying freely, arms relaxed at your sides.

2. Focus on your breathing, feel your lungs expanding, breathe deeply until you begin to feel calm and good.

3. Take the toes of your right foot as your focal point. Notice the sensations you experience while continuing to pay attention to your breathing. Imagine each deep breath reaching your fingertips. Keep your attention on this area as long as you want.

4. Shift your focus to the heel or entire sole of one foot. Accept whatever sensations your body gives you and imagine each breath reaching that place.

5. Consistently move the focal point to the knees, hips, torso, back and stomach, chest, shoulders. When you reach the very top of your head, allow the breath to leave your body, imagine yourself floating in space.

6. After completion, lie down in peace and quiet for a while, noting what changes have occurred in your body.

7. Open your eyes slowly and stretch if you want. Stand up carefully and slowly.

Meditation “Anxiety Relief”

What is underrated in the Western world is the ability to record what you are feeling in a specific moment. Thinking about the past, blaming or judging yourself, or worrying about the future can generate unnecessary stress.

Meditation is useful for developing mindfulness.

To do this:

1. Find a private place where you can relax without distractions.

2. Sit comfortably, but do not lie down so as not to fall asleep.

3. Meditate with your eyes closed or open, the focal point can be either inside you or outside - the object, significant word or a phrase that you repeat throughout the meditation.

4. Practice an observant, non-critical attitude. Don't give importance to distracting thoughts or how well you are meditating. If feelings invade your mental space, simply notice it and return to your focal point.

Meditation can help cope with unhealthy cravings for something (food, substances, even feelings and emotions).

Pay attention to what your body feels when it begins to feel an intense need for an object of desire. Relax every tense muscle through meditation, replace craving with a focal point, and calmly wish for everything unnecessary to go away.

There are other types of meditations, but first you should thoroughly master the above techniques, take advantage of their advantages, and evaluate the beneficial effects on your own body. Among other things, regular practice will help