Relax

Relax, commentaries for attention of things or control by tight loose. Relax many methods, such as imagine relaxation method, muscle relaxation method and so on, needs to pay attention, relax, relax should be regularly more at ordinary times, can receive a very good effect.

Relaxation methods

Below are some relaxation methods

From the physical relaxation achieve mental relaxation

Pranayama relaxation method

A, pranayama relaxation method: deep breathing a big help us in relaxation (4 copies)

Nervous anxiety can cause respiratory involuntarily accelerated, causing by some experts called "hyper-ventilate" breathing patterns. Individual in excessive breathing, often make use of upper respiratory one is lung chest breath position-but not to force air into the lungs lower abdominal breathing or diaphragmatic breathing. Shortness of breath can cause excessive some important victory changes, such as carbon dioxide with oxygen in the blood, which changes the percentage drops of blood, and cause acidic calcium in the muscles and nerves, make its sensitivity has increased dramatically improving, make the person feels shaking, taut and nervous. Hyper-ventilate can lead to brain and limbs of blood vessels of mild contraction, this will change together with acid effect, let a person appear dizziness, vertigo, blurred vision, chaos, not realism, numbness, whose tingling, cold and muscle rigidity, pain and so on a series of symptoms. Anxiety itself also lead to some other physical changes, such as heartbeat frequency and strength increases, secretion increased adrenaline, sweating increase, saliva is secreted decrease: nausea and muscle tension. All these changes are from self adjusting the nervous system of reaction, that is to say, you can't get through conscious direct control these physiological changes. So when you're anxiety and tension, want to pass will let oneself not sweating unblushing is very difficult. All you can do is one of the most simple but may be quite effective effort is to control breath, through deep breaths ease anxiety.

Deep breathing is a kind of abdominal breathing. Actually we infantile period is used, is abdominal breathing. Recall her childhood or watch the infant's breath, they in the inhale my stomach bouffant up, and exhale belly is flat. It's the natural breath method, but later somehow have fewer use. And now, when we feel anxious, when we excessive breathing, we might as well try this innate breathing methods.

Pranayama relaxation method to practice

Particular way is:

Keep sitting position, lean backward and straight, loosen the waist belt or clothing, will ShuangZhang gently on navel, request crooking fingers, palm down.

Now, put your lungs to imagine a balloon, your task will be to this balloon inflated. You use first nose slowly suck full breath, until you feel the balloon already all upheaval. Keep this state of two seconds. When you blow them up, you should see your hands toward away from the body in the direction of movement. This externally exercise can help you to check whether you have delivered to the bottom of the air lung.

Now, reoccupy mouth slowly and lightly expiratory, observe your hand to close to the body in the direction of movement. Repeated do more a few: owe to make you grasp you are using abdominal breathing, and can reach abdominal breathing depth requirements.

Next we will learn to control breath speed. You can count on breathing, "1, 2, 3..." , you ask yourself slowly evenly count, with four beats inspiratory, reoccupy four beats expiratory. So circulates.

For each successive do 4 to 10 minutes or longer. So often to relax and breathe, relieving anxiety a lot of good.

You can also close your eyes. If his eyes closed, in breathe also make some imaginary word, the effect will be better (this our next talks to).

When you can sit down in practice deep breathing techniques, you can be further increased after operation difficulty: you can try in different position, see if we can use the lying or standing in using: you also can try to use in different contexts, besides quiet environment, still can be in when watching TV, when washing a face, when walking, more challenging words, return can try in others present such interference conditions of use. If you can in all kinds of complicated situations can use it freely, so, in anxiety nervous, use up can more comfortable, more utility.

Imagine relaxation method

Second, let imagine wings to help you take it easy

Above we had said the imagination. You can imagine relaxation and if direct stilamin combined pranayama is relaxing effect will be better.

Imagine method is mainly based on some broad, halcyon, relieve the picture or scene imagination to relax purpose. These pictures and scene can is the sea (including sea slowly sunrise or tidal slowly fluctuation, skiing (slowly, and from the top downward slide along the gentle slope), and lay on the boat in the calm lake around, etc. In short, all can let the heart of the beautiful scene. Calm cheerful

Normally you should practise a lot and the use of this method. There are several can relax picture or scene can use. So, at a crucial juncture can help yourself a helping hand.

Muscle relaxation method

Three, first tight after loose muscle relaxation method

Muscle relaxation method is better than the above two methods of complex some hard also some, but also the most commonly used relaxation methods. It's main principle is to let you feel nervous again let you experience flabby. Without tension you will be hard pressed to truly experience relaxation feeling, so first tense and relax can make you more fully enjoy relaxing effect.

From detail see, muscle relaxation method, there are many, many different. But see is the same core composition. So, here we are one of the most commonly used muscle relaxation method:

Muscle relaxation method classification

1, head relax

Forcibly wrinkly eyebrows tight, hold for 10 seconds, then relax, Forcibly closed eyes tightly, hold for 10 seconds, then relax, Wrinkled her nose and cheek muscles, hold for 10 seconds, then relax, Using your tongue withstand roof tongue, and front nervous, keep after 10 seconds to relax.

2 and neck muscles relax

Should first hard under bending, make great efforts to make the chin arrived in chest, hold for 10 seconds, then relax.

3, shoulder muscles relax

Your arms, maximizing pig body side shoulders upward, hold for 10 seconds, then relax.

4, arm muscles relax

Hands palm up flat on chair, armrest, hold on tightly, make hands and forearm muscles remain nervous 10 seconds, then relax: one raises with open arms do enlarge bosom shape, realize brachial ministry nervousness 10 seconds, then relax.

5 and chest muscles relax

Will reap, make bosom shoulder forward surrounding muscle tension, hold for 10 seconds, then relax.

6, back muscle relaxation

Will shoulders forcibly back diffuser, experience back muscle tension 10 seconds, then relax: backward forcibly bending back, make great efforts to make the chest bow on, extrusion back muscle 10 seconds, then relax.

7, abdominal muscle relaxation

Try to tighten up abdomen, like others to your abdomen, you call one punch in receive an abdomen eviti, keep tucked up 10 seconds, then relax.

8, coxal muscle relaxation

Clamping coxal muscle, tighten the anus, keep them nervous 10 seconds, then relax.

9 and leg muscles relax

Taut legs, and waist, like two knee unbend elevate sandwiched between a coin, hold for 10 seconds, then relax: your feet forward taut. Experience little legs nervousness 10 seconds, then relax: your feet to knee bends, keep the direction of force 10 seconds, then relax.

10, toes muscle relaxation

Will slowly bend toes, as if to scratch, hold for 10 seconds, then relax, Will toes slowly bending upwards, and foot and ankle motionless, remain nervous 10 seconds, then relax.

More than 10 parts from head to foot the muscle relaxation continuous completion, so-called relax means trying to really tense muscles end of comfortable, relaxed feeling, like hot and sour, soft sensation. Every available 15 to 20 seconds of time to feel relaxed feeling.

All the movements should be master to continuous completed, and in many Settings and situations can freely use. Start because do not skilled, do it again take time. With more and more skilled, only ten minutes can be finished. You can wake up in the morning and night sleep after done each, or feel anxiety and tension when doing, effect should be good.

Other methods

The above is three more simple, can grasp the operation of relaxation methods. If your anxiety is not very serious word, these methods have will be enough. If your anxiety too serious, it will be necessary to do counseling or psychological treatment. A counselor or therapist will according to your specific circumstances, through the system desensitization law, biofeedback treatment methods to help you relieve psychology puzzle.

In addition, need to tip is, for relaxation methods using, had better be in peacetime, add use, not cramming, if in peacetime to master, often use, to test or other nervous anxiety occasion can also use it freely: otherwise, if the peacetime without knowledge, to face to emergency and may not necessarily will have a good effect.