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About relaxation (relaxation)

Psychophysical training includes not only the points listed above. Nothing has been said about relaxation.

In fact, you already have some knowledge about relaxation - each gymnastic exercise always ends in maximum relaxation mode. After an extended warm exhalation, the hands fall like a whip - a pronounced relaxation of the body sets in. The same thing happens with exercises of psychophysical unloading. And so the word "relaxation" should not surprise you. Just now it's time to talk about relaxation in more detail.

After performing hard physical work, or after a psycho-emotional shock, there is always a huge need to relieve stress. Thanks to relaxation (that is, relaxation), it will be possible to put yourself in order in a very short time and to really remove the psycho-emotional tension that constrains not only the body, but also the soul.

Relaxation exercises are essential to trigger recovery processes throughout the body. Nevertheless, it is difficult to talk about effective processes in the human body in the absence of proper relaxation after excessive muscular work. It is difficult to talk about a comfortable state after a heavy mental load, when inside it is boiling and you want to rush with your fists at the first person you come across.

And therefore, it is convenient not only for athletes, but also for people whose activities are associated with excessive mental or physical stress, to consciously master the methods of muscle relaxation. And the quality of the work performed, the result obtained will depend on the ability to properly and quickly relax.

The quality of treatment for hypertension, lowering blood pressure, and relieving psychoemotional stress will also depend on the proper ability to relax.

Dozens, maybe even hundreds of books, have been written about relaxation (relaxation), which state that the relaxation process is good for the body, especially for the body affected by some kind of disease. And hypertension is no exception.

Indeed, during quality relaxation, the recovery processes achieve maximum efficiency, allowing the body to mobilize and respond to the disease. The body, although belatedly, will not only resist the disease, but will gradually lead it, eventually destroying it in the bud.

There will be no sense in the treatment of hypertension if you constantly keep the muscles in an increased tone, deliberately do not extinguish the raging thoughts in the head. You must be able to quickly relax and send thoughts in a completely different direction. Although many authors, because of ethical standards, do not recommend relaxing, standing, for example, in front of an angry boss, with his hands down like whips, they say, this is ugly! It is better to hold your breath after an extended exhalation and look somewhere to the side, not paying attention to anything.

But all the same, it seems to me that there will be nothing shameful if, in the event of a conflict situation, the strong-willed effort to relax your muscles as much as possible, of course, not forgetting the breaths, it doesn’t matter that your hands begin to dangle like real whips, and your legs will become cottony, unstressed. It is important that at this moment nothing bad will happen to you, and, moving away from this unpleasant “conversation”, you will first of all maintain your health at the proper level.

Sitting in a tiring meeting for you, try to relax as much as possible. Relax muscles of the face, neck, entire body, reaching the toes. And very quickly you will notice that after a seemingly tedious meeting, you rested truly.

Not only hypertensive patients, but also healthy people need to master the techniques of voluntary muscle relaxation. With qualitative relaxation, the muscles are disconnected from impulses coming from the motor centers of the brain, as a result of which a state of lightness, peace is achieved.

Indeed, 15 minutes of such training can restore strength almost the same as a day's sleep. Of great importance is a comfortable position in which a state of muscle relaxation is achieved. It is better to relax lying down, half sitting in a soft chair.

You must learn to control the state of relaxation. A raised hand should fall like a whip. If you consciously push the bended knees inward, then with good relaxation they should bounce off each other, as if electrified.

So, being in a comfortable position, you can conduct sessions of psychophysical unloading with the movement of healing energy ("silver rain").

In all cases, breathing is abdominal.

The coachman's posture - resembles the position of the coachman on irradiation. Any environment is suitable for classes: in transport, in places of long waiting. The main thing is to be able to sit down and take the appropriate position - the legs are bent and spread apart

to the sides, and hands passed between them (Fig. 13). The resulting nap is valid but gives the opportunity to relax, as during an ordinary dream.

In this position, the body and head hang down. Eyes closed. If you breathe with your stomach, muscle relaxation along the spine appears. You feel very quickly that the tongue becomes lethargic, “does not fit in the mouth,” lower

the jaw drops, and thoughts briefly stop their activity for a short time. The coachman’s pose is good if before that psycho-emotional arousal was at its limit, and you need to urgently put yourself in order.

2. Arbitrary poses: lying, reclining, sitting in a comfortable chair.

You should lie on your back or sit in a chair (Fig. 14, 15). Eyes closed, arms along the body. Mentally weaken the parts of the body, starting from the toes and ending with the muscles of the head: “The toes of the feet are relaxing ... the feet themselves. Ankles, shins, knees, hips are relaxing ... ”We slowly approach the head. “The muscles of the head, face, and hair are relaxing.”

Do not forget about breathing. When relaxation is achieved, mentally imagine ourselves floating in the blue sky; The arisen state of peace, pacification can be supported by the words: “I am a snow-white cloud, a bird floating freely in the sky. I am a feather without any weight. " This exercise is indispensable in violation of the process of falling asleep. Mastering the relaxation technique, it is necessary to avoid excessive gestures and talkativeness in everyday life. Even in conversation, you should try to think about relaxation (do not strain your arms, legs); try to look at the interlocutor not in the eyes, but in the bridge of the nose. At first it’s not very convenient, but after a little training everything very quickly turns into an ordinary game.

So, quality relaxation is an indispensable tool in normalizing not only high blood pressure, but also stabilizing health in general. Patients with hypertension should master the relaxation techniques impeccably, knowing well that only in a relaxed state blood pressure will be optimal. Relaxation should be recommended to people of all ages, regardless of their constitution, type of nervous system. For people with an excitable nervous system, it is very helpful to practice relaxation while doing work.

It is necessary to try to perform work in the most relaxed state: very slowly, with limp hands. Even talking, you have to try quietly * as if your vocabulary has run out. At this time, mentally say: “I do not respond to negative stimuli. I am constantly relaxed, relaxed, relaxed. ” It is quite possible to arrange "hours of relaxation" during work.

The fourth week of classes according to the method of Mesnik

You have been practicing for about a month.

You already have your favorite exercises - it's nice. But in any case, you began to understand that there is no turning back, and only psychophysical methods of correcting a disturbed state are most effective.

1. Airing the room, counting the pulse, measuring blood pressure.

2. Self-massage of the head with pressure on biologically active points.

3. Performing a gymnastic complex.

4. Performing exercises of psychophysical unloading.

5. Check pulse count, blood pressure measurement.

6. Warm shower.

I’m sure that your blood pressure after classes decreases more and more.


1. You are already familiar with relaxation. It's time to talk about him in detail.

2. 15 minutes of relaxation allow you to regain strength almost the same as daytime sleep.

3. To consciously master the methods of muscle relaxation, you need not only hypertensives or sports shifts, but also people whose activities are associated with excessive mental or physical stress.
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About relaxation (relaxation)

  1. Paralysis and relaxation
    The word falij, [which means paralysis], is sometimes used in the general sense, and sometimes in the particular, definite sense. Falidge in the general sense means the same as relaxation in any organ, and in the private sense - relaxation extending along one half of the body. This [relaxation] can begin from the neck, with the face and head remaining healthy, or it can cover the entire half
  2. Relaxation exercises
    1. Slowly and calmly open your eyes! Blink easily, easily, without tension, like a moth with wings. 2. Now an exercise with the scientific name “Nachihatto-Naplevatto” First, put on some nice, relaxing music. Warm your palms to increase the flow of energy to them. To do this, lower your hands to the level of the solar plexus, so energy flows better. Continuing to rub, put our hands to
  3. Benson relaxation
    Exercise 1. Sit comfortably, close your eyes, relax your arms, legs, body, face. Breathe through your nose. Be aware of your breath. After exhaling, say the word "one" to yourself. For example: inhale-exhale - "one"; inhale-exhale - "one", etc. for 5 minutes. Breathe lightly and naturally. Save the accepted pose. After 5 minutes, open your eyes and stand up slowly. Note: do not worry about how much
  4. Technique of the method of passive muscle relaxation
    The method of passive muscle relaxation consists in focusing on sensory signals coming from specific groups of striated muscles and their subsequent relaxation in the process of direct concentration of attention on these particular muscle groups. Indications for using the method of passive muscle relaxation in patients with myocardial infarction are the same as for active muscle relaxation.
  5. Relaxation and longevity
    An important place in the program of longevity is the ability to relax (relax). Having mastered the relaxation methods, you can easily succeed in any endeavor, focus your thoughts and efforts on solving the problem. It is known that stress, and especially over-tension, violates mental activity and hinder blood circulation. As a result, a person ages early;
  6. Active muscle relaxation technique
    The term "active muscle relaxation" refers to the process of performing a series of simple exercises that can reduce involuntary tension of striated muscles and thereby lead to a significant reduction in anxiety, excessive psychological tension and reduce the pathogenic effects of emotional stress. With constant short time
  7. Muscle relaxation monitoring
    Until recently, in our country, monitoring of neuromuscular conduction, unfortunately, was used only in scientific research. The principle of neuromuscular monitoring consists in the study of motor activity in response to electrical stimulation of the nerve. Movement activity can be determined by the researcher by palpation, as well as using mechanomyography,
  8. Relaxation training
    Group members are first taught the method of progressive muscle relaxation: “Sit in a chair. Relax. Close your eyes. Inhale slowly and deeply several times, fixing your attention on the passage of air through the respiratory tract. Then stretch your right hand, squeeze it tightly into a fist. Feel the muscle tension. Unclench your fist. Feel the muscle relax. Clench your fist again and examine
  9. Diastolic form of heart failure
    The diastolic form of heart failure occurs due to impaired relaxation and increased rigidity of the walls of the ventricles. A decrease in the rate of relaxation of the ventricles as a manifestation of a deterioration in relaxation leads to a decrease in their filling in the early phase of diastole, and an increase in rigidity leads to an increase in end-diastolic pressure, which increases the load on the atria during their
  10. Anesthesia during the operation of the classic internal rotation of the fetus to the leg
    Currently, this operation is usually used with the transverse position of the second fetus with double or with the head presentation of the second fetus and the presence of acute hypoxia. Usually, after the rotation of the fetus, it is extracted. In addition to anesthesia, this operation requires relaxation of the uterus (cervix), relaxation of the muscles of the anterior abdominal wall and pelvic floor. Optimal
  11. Training of special forces employees in autogenous training techniques
    The most interesting thing about hypnosis is that you can hypnotize yourself. Self-hypnosis is the basis of the relaxation technique to which this section is devoted. What is autogenic training? In the early 1900s, Oscar Vogt (a neuropsychologist) noticed that some of his patients put themselves into a hypnotic state. Vogt called this condition self-hypnosis. Such patients are less
  12. Autogenic training
    The most interesting thing about hypnosis is that you can hypnotize yourself. Self-hypnosis is the basis of the relaxation technique to which this section is devoted. What is autogenic training? In the early 1900s, Oscar Vogt (a neuropsychologist) noticed that some of his patients put themselves into a hypnotic state. Vogt called this condition self-hypnosis. Such patients are less
  13. R
    Development - 1) an irreversible, directed, regular change in material and ideal objects associated with the transformation of their structure; 2) one of the main categories of military pedagogy and psychology, reflecting a purposeful process of functional improvement of the mental and physical activities of military personnel in accordance with the nature of the tasks and TERMS
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