Relaxation to Calm the Nerves: 3 Effective Techniques

Релаксация для успокоения нервов: 3 эффективные техники

The life of a modern person — it is daily vanity, manic workaholism and ambition. In the circle of tasks and worries, it is difficult to find time for a good rest, relaxing communication, trips to nature. Result — chronic stress, nervous breakdowns, the desire to quit everything and run away. Can manage stress? Yes, it's easy. High-quality relaxation to calm the nerves will take only 10-15 minutes and restore strength. The editors of estet-portal.com invite you to get acquainted with several effective relaxation techniques.

How relaxation works to calm the nerves
3 useful techniques for relaxing and calming
1. Breath control — simple yet super effective practice
2. Progressive Muscle Relaxation — Jacobson technique
3. Visualization: learning to relax and work with consciousness
Highlights on relaxation and recovery techniques

How relaxation works to calm the nerves

The concept of "relaxation" comes from the Latin word "relaxation", which means "relaxation". This term refers to both the state of the nervous system, when recovery processes occur, and the process of relaxation itself. Relaxation only looks like relaxation. In fact, the body works hard to restore physical and mental strength.

Relaxation can be voluntary and involuntary. In the first case, a person consciously controls the relaxation process using special techniques. In second — the body itself "turns off" consciousness and"reboots". This usually happens in a dream, when the psyche processes the accumulated impressions. At the same time, cells are intensively dividing, toxins are removed, due to which fatigue disappears.

Psychotherapists believe that conscious relaxation to calm the nerves — the best way to recuperate during the day. Powerful psycho-emotional stress leads to muscle spasms, which affects the physical well-being. By relaxing the muscles, you can achieve the opposite effect — feeling of lightness, a surge of strength, calmness. Main — choose the appropriate technique and do the exercises regularly.

3 useful techniques for relaxation and soothing

If you feel physically tired or nervous, take a few minutes to relax. The editors of estet-portal.com offer 3 effective techniques. They differ in features of execution and the way they affect the body, but all are useful and help with nervous overload. Choose the technique that you feel most comfortable with. All you need: 10-15 minutes and a secluded place where you won not be disturbed during during that time.

1. Breath control — simple yet super effective practice

All you need to do is breathe and that's it! It's important to do it right:

Sit in a comfortable position, close your eyes, and focus on breathing. Try to fully feel how the cool air passes through the nose, flows into the lungs.
Taking a deep breath, hold your breath for a while, and then exhale slowly. Feel the warmth of the air.
Repeat breathing cycles as many times as needed to calm down.
You don't need to intentionally relax your muscles. It will happen on its own as you concentrate on breathing.
It's important not to distract yourself by extraneous thoughts. If you catch yourself doing this, start repeating the words "inhale" to yourself. and "exhale". When annoying thoughts recede, this is no longer necessary.

If you don't have 15 minutes for this practice or you are afraid to fall asleep,set a timer for at least 5 minutes.

Even this time is enough to abstract from reality, lower your heart rate and completely relax. Breathing technique is universal. Having mastered it, you will be able to relax even in the presence of other people.

2. Progressive Muscle Relaxation — Jacobson technique

The American doctor Edmund Jacobson proposed to fight muscle spasms according to the principle of "knock out with fire". It works. If you alternately strain different muscle groups, the tension recedes, and thoughts calm down. Main — act strictly according to the proposed scheme and not overstrain.

Sit comfortably, take a few slow, calm breaths, and then proceed to the main exercises:

Clench and relax your fists, then your fingers.
Alternately tighten and then relax your biceps and triceps.
Stretch your shoulders, pulling them back. Relax. Repeat the exercise with shoulders forward.
Squeezing your neck muscles, turn your head to the right. Relax. Repeat the exercise with turning your head to the left.
Push your chin to your chest. Relax.
Open your mouth wide. Relax.
Close your lips tightly. Relax.
Try your tongue muscles. First, stick it out as much as possible, retract it, and then press it down. Relax your muscles after each exercise.
Open wide, and close your eyes. Relax after exercise.
Take a full breath, then pull some more air into your lungs and only then exhale. Then breathe for 15 seconds as usual. Repeat the same on exhale.
Slightly bend forward, straining your back. Relax.
Strongly draw in the stomach, then inflate. Relax after each exercise.
Tighten and relax your buttocks, slightly lifting your pelvis.
Stretch and raise your legs and then firmly press to the floor. Don't forget to relax.
Last step. Raise your toes up. Relax. Then lift and relax your feet.

It is important not to get distracted during the practice. Then after the exercises you will feel calm and completely relaxed.

3. Visualization: learning to relax and work with consciousness

Learning to visualize is not easy, but once you master this practice, you can not only relax, but and set yourself up to achieve the desired results. It is not for nothing that visualization is used in the techniques for the realization of desires. Don't worry if it doesn't work the first time. Keep working.

Step-by-step tutorial:

Sit back and close your eyes. Take a few slow breaths to clear your of extraneous thoughts.
Imagine a beautiful place where you feel safe . It's quiet and calm here.
Place yourself mentally into your picture and enjoy the feeling of peace. Relax, plunging into peace deeper and deeper.
Slowly add details to your mental slide: sounds, images, smells, tactile sensations.
Dive into created image for as long as you like.
When you decide you're ready to return to the real world, slowly open your eyes and take a few more deep breaths.

Remember what your personal world of peace and beauty looks like. Next time, it will be much easier for you to return to to relax and gain strength.

The main thing about relaxation and recovery techniques

Relaxation — a powerful weapon in the fight against stress, indispensable in periods of intense work, stress. By relaxing, you launch the body's recovery mechanisms, which means you increase your potential. Remember the main thing:

Breath — this is life. Many processes in the body depend on frequency and depth of breathing. Using the breath control technique, you influence not only consciousness, but and physical state.
Progressive Muscle Relaxation is ideal if you feel that your muscles are constantly tense due to stress.
Through visualization you will be able to create your own personal peace
where you can "escape" every time you experience excessive stress.

Telegram everyone has their own favorite techniques for dealing with stress. It is worth trying several relaxation techniques to find the best one.