For many people, relaxation - a holiday watching TV after a busy day, but it does not help to reduce the harmful effects of stress on the body. To truly relieve stress, you need to activate the relaxation response. This can be achieved by using special relaxation techniques such as breathing exercises, meditation, yoga and others. The regular use of relaxation techniques helps to reduce stress, increases energy levels and improves mood.

Reaction relaxation or cause nervous system balance

Stress - a necessary part of life. It is needed for the creation, training and of course to survive. Stress is harmful only when a person ceases to cope with it, resulting in the nervous system is out of balance. Unfortunately, a lot of stress is becoming more common in modern life. Using special techniques, you can cause a reaction of relaxation and nervous system back into balance. Relaxation response is called a state of deep tranquility that is the opposite of the stress response.

There are many relaxation techniques for coping with stress. Relaxation or relaxation - it's not just rest in a horizontal position on the couch, or a dream, but an active process in which the body relaxes, and the mind is purified and becomes calm. Learn the basics of this or that relaxation techniques are not difficult, but to bring in his state of deep relaxation takes practice - it will not work right. Most experts on stress management relaxation recommend to allocate at least ten to twenty minutes a day. To make things even harder to deal with the effects of stress, you need thirty minutes to one hour per day. It may seem that this is a lot, but a significant part of relaxation techniques can be used, for example, while you're riding the bus to work or during your lunch break.

How to choose a suitable relaxation technique

There is no universal relaxation techniques that fits everyone. To select the equipment that is suitable for you, you must consider your own preferences and needs, as well as the type of reaction to stress. Perfect for your relaxation technique matches your temperament fits into your lifestyle and helps you escape from everyday worries. Many people alternate or combine different methods of relaxation, so that you can experiment with different methods.

The choice of technique is based on the type of relaxation of the stress response:

• When under stress you are angry, irritated, you have there is a surge of emotions, to achieve relaxation response can approach meditation, breathing exercises and visualization.
• Those who stress causes depression, who tend to withdraw into themselves, suitable techniques that stimulate the nervous system, for example, rhythmic exercises.
• If you have a strong stress is an increase in mental alertness, but apparently you are practically bezdeystvuete, freezes, you fit yoga Yoga - the way to preserve youth and health of skin   and conscious walk.

Methods of relaxation

• Deep breathing .  The main objective in this exercise - breathing diaphragm, allowing the lungs flows more air than normal, shallow breathing .  When a person breathes deeply, his body receives more oxygen, so as the psychological and physical stress weakens .  Sit in a comfortable position and straighten your back .  Put one hand on his chest and the other on the belly .  Inhale through your nose .  The hand on your stomach should rise and the hand on the chest should move only a little .  Exhale through your mouth, pushing out from himself as much as possible air and tensing abdominal muscles .  As with the inspiration, the hand on the abdomen should move more than a hand on his chest .  Continue to breathe in through your nose and exhale through the mouth .  Try to breathe in as much air to breathe in the lower abdomen lifts .  If you find it difficult to breathe deeply in a sitting position, try to do it lying on the floor .  In carrying out this exercise, focus on your breathing and try not to think about anything else .
• Progressive muscle relaxation .  If you have ever had muscle spasms, back problems or serious injuries before trying this method of relaxation, consult your doctor .  Take off your shoes, put on comfortable clothes that never pulls your body .  Take a comfortable position (usually for progressive muscle relaxation is recommended to go) and a couple of minutes just breathe deeply to relax .  Then focus on the right foot, slowly tighten her muscles as much as possible and count to ten .  Relax the muscles of the foot and focus on the sensations that occur when relaxation .  Breathe slowly and deeply .  Then move the focus to the left foot and then tighten and then relax your muscles .  Perform the exercise in the following order: right foot, left foot, right shin, the left shin, right thigh, left thigh, buttocks, abdomen, chest, back, right arm, left arm, neck, shoulders, face .  Lefties can begin to relax the muscles of the left foot .  When finished relaxation in a few minutes lying down, breathing deeply and focus on the sensations in your own body .
• Scanning the body. Lie on your back, stretch your arms along the body. Legs must not touch each other, and hands must not touch the body. Within a minute or two just breathe deeply, and then focus on the right foot, imagining how the inhaled air reaches your fingertips. Focus on what feels your foot, not relaxing and not tensing it. Then move the focus to the left foot and so on, in the same order, which is recommended to stick with the progressive muscle relaxation. Concentrate on each part of the body for one or two minutes. When you have scanned so that the whole body, lie down for a few minutes, focusing on the sensations of the body.
• Conscious walk. It is a kind of meditation Meditation and women's health What you can do when you make a daily walk. While walking alternately focus on what you see around you, what you hear and feel it. Celebrate the smallest details, which we usually do not pay attention, until touching the body of various tissues and the contraction of muscles during walking. Such deliberate meditation can also be practiced, for example, when you wash the dishes, or working in the garden.
• Meditation and concentration. You will need a quiet place where no one will distract you, and something on which you concentrate - it could be a candle flame, a flower, any phrase or color. Take a comfortable position, relax, breathe deeply and focus on the selected object. Just watch it without thinking about what it is and how you feel about him. If you are distracted by other thoughts, try without irritation, gently return to its object, not trying to push those thoughts out of consciousness, but simply not paying attention to them - then they disappear.
• Visualization. Doing visualization, too, need a quiet, calm place. As novices in this exercise often fall asleep, you can do it sitting or standing. Close your eyes and let your worries at the time to leave your consciousness. As can be brighter, clearer, imagine a beautiful, peaceful landscape - for example, forest lawn or shore of the lake, whose surface is as smooth as glass. Walk along an imaginary place, marked with different colors and textures, feel the warm sunshine and cool shade, inhale the aroma of pine trees, listen to the birds singing, feel your feet cool, clean water. Enjoy a sense of deep tranquility that fills you when you're in this place. When you are ready, slowly open your eyes and return to reality.

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