Everything in the human body is interconnected. If your body is tense, your nervous system is also tense. If you are overcome by anxious thoughts, you can get rid of them by relaxing the muscles of the body. Yoga, for example, is built on this principle.
Relaxation exercises take only 15 minutes a day. Let us tell you about the four simplest types of exercises that will help to quickly relieve accumulated fatigue and stress.
Get to sleep quickly, get rid of unpleasant thoughts, calm down when you feel like you’re about to lose your temper – you can do it all with deep breathing.
In stressful situations, breathing becomes more rapid and the body lacks oxygen. Deep breathing helps get oxygen to the brain and to all cells in the right amounts.
How to do it:
- Take a comfortable body position, relax your shoulders and upper chest muscles.
- Inhale slowly and deeply through your nose.
- Hold your breath for a few seconds.
- Breathe out slowly through your mouth.
While doing this, try not to think about how you will win at Bet22, what problems you have at work, or anything else and concentrate fully on your breathing.
Nadi Shodhana is an exercise from yoga, which translates as cleansing the channels. The exercise simultaneously clears obstacles in the mind and balances the flow of life energy through the breath.
How to do it:
- With the thumb of your left hand, close the left nostril and inhale deeply through the right.
- At the peak of the inhale, close the right nostril with your ring finger and exhale.
Repeat the exercise 3-4 times.
Muscle Relaxation by Jacobson Method
After straining any muscle, there is a period of automatic muscle relaxation. Based on this physiological fact, the American doctor Edmund Jacobson has developed a technique of progressive muscle relaxation for the whole body.
The essence of the technique is that it is necessary first for 10-15 seconds to strongly tense the muscles, and then for 15-20 seconds to concentrate on the feeling of relaxation arising in them.
How to do it:
- Concentrate on your breathing for a few minutes. Breathe slowly and quietly, think about something pleasant.
- Firmly squeeze your hand in your hand and forearm. Relax your hand on an exhalation, concentrating on the arising feeling of relief. Repeat the same for the other hand.
- Tilt your head back and slowly turn it from side to side, then relax. Pull your shoulder joints high toward your ears and in that position tilt your chin toward your chest.
- Raise your eyebrows as high as possible, open your mouth wide, clench your eyes, frown, wrinkle your nose, and clench your jaws. Then relax your face.
- Take a deep breath and hold your breath for a few seconds, then relax and return to normal breathing.
- Back and abdomen. Tense your abdominal muscles, bring your shoulder blades together and arch your back.
- Tense the front and back muscles of the thigh, keeping the knee in a tense half-bent position. Pull the foot toward you as much as possible and extend the toes. Extend the ankle joint and squeeze the toes of the foot.
Do 3 to 4 repetitions of the complex. Each time you give a rest to the muscles you just tensed, pay attention to how nice it feels and how good you feel relaxed.
Relaxation exercises are usually not without meditation. Visual meditation includes not only images, but also the senses: touch, smell, sound. Visual meditation can be done in silence, or one can include relaxing music.
When used as a relaxation technique, visualization involves an imaginary scene in which you feel free of tension and anxiety.
How to do it:
- Choose a quiet and secluded place where nothing will distract you. Get into a comfortable position.
- Choose a point of focus. It can be internal – an imaginary scene, or external – a candle flame. Your eyes can be closed or open accordingly. The focus point should be something soothing to you. It could be a clearing in the woods, a lake, or a beach.
- Engage your senses. If your focal point is a beach, picture yourself treading on the sand with your bare feet, hearing the sound of waves, the cries of seagulls, the wind blowing your hair. The picture should be as vivid as possible.
Meditate for 15-20 minutes. Remember, exercises will not get rid of your problems, but they will help you to relax, switch your attention, get rid of depressing thoughts and improve your mood.