Many have heard the word relax. But do we understand its meaning? Just rest, idleness? What is relaxation then? Why is she needed, and how should she do it? Does this require special equipment or any devices? Or you can relax by yourself, just of your own will? Can relaxation cause harm? Is it helpful? Read all about it below.
What is relaxation?
Relaxation is the complete relaxation of the body due to a decrease in skeletal muscle tone. It can be achieved in several ways: by administering drugs, as well as by physiotherapeutic and psycho-physiological methods. Do not confuse relaxation with ordinary rest, when a person simply does nothing.
She is imprisoned in full relaxation precisely at the anatomical and physiological level. Also, those who think that relaxation is a manifestation of laziness are mistaken. In fact, there is nothing wrong with the body relaxing. To succeed, you must not only learn how to work, but also fully recuperate. This relaxation and helps.
You can draw a parallel with a set of muscle mass. Many believe that muscles grow during exercise. But, having worked in a frantic rhythm for several months, they understand the absurdity of this idea. In addition to exhaustion and chronic fatigue, no other results are observed. And all because the muscles grow in periods of rest and recovery, which should be between workouts. Without them, the load will only deplete the body. Similarly, in any other kind of activity, in order to progress, it is necessary to learn how to recuperate.
Relaxation reallygreat way to improve human performance, relieving physical and mental stress. Not without reason, relaxation was actively practiced by the sages of antiquity, allowing them to achieve good results, both physically and intellectually. It is widely used in yoga and other wellness systems.
Especially helpful is relaxation for people suffering from increased muscle tone (hypertonus). This physiological state is caused by abnormalities in the nervous system, due to which the muscles can not fully relax, constantly being in a state of at least minimal, but stress. This is fraught with destructive processes in the muscle tissue and a decrease in efficiency, the appearance of stress and psychosomatic disorders. Possession of relaxation techniques allows such people to forget about many problems and not to allow even greater ones.
Relaxation techniques
As mentioned earlier, relaxation techniques are divided into three types:
- Medicinal;
- Physiotherapy;
- Psychophysiological.
Although their approaches differ, the ultimate goal is identical - complete relaxation of skeletal muscles. It is just that this state is achieved in different ways, either by self-suggestion or with the help of medical preparations.
Drug relaxation
Associated with the use of muscle relaxants - drugs that reduce the tone of skeletal muscles with a parallel decrease in motor activity. The physiological basis of this effect is the blocking of nerve impulses to the muscles, which is why they stop contracting. The lack of such relaxation is a large number of contraindications and possible consequences for the body. It should be used only in the case when you can not do without it. At other times, it is better to use less radical methods.
Physiotherapy relaxation
Relaxing muscle tone under the influence of a warm bath and a special massage. The people are still popular spa treatments. The fact is that relaxation can eliminate a whole range of cosmetic problems based on stress. Therefore, many spas actively use physiotherapeutic methods in working with their clients. Treatment can also be applied with a soft laser, etc.
Psychophysiological relaxation
The most affordable way of relaxation, which, unlike previous methods, can be done independently. It is based on the ability of the mind to control the physiological processes of the body. The general principle of psycho-physiological techniques is a comfortable environment, the absence of irritants, loose clothing, a positive attitude and preferably an incomplete stomach, since active digestion prevents proper relaxation.
There are such areas of psychotherapeutic relaxation:
- Progressive;
- Differential;
- Fast;
- Applied;
- Synthetic method;
- Respiratory practices;
- Self hypnosis.
The main direction of their work - the impact on the human psyche, with the aim of improving well-being and the normalization of all life processes.
Progressive relaxation
Its author is an American physiologist and psychiatrist Edmund Jacobson (Jacobson), who developed about 200 exercises to affect skeletal muscle. At the moment, techniques aimed at 16 major muscle groups are widespread. The essence of his method lies in the short-term tension of a certain muscle group, after which it is completely relaxed. It is necessary to do these exercises in a relaxed atmosphere, taking a horizontal position and closing your eyes.
According to this theory, after tension, the muscle automatically goes into a stage of deep relaxation, thereby relaxing. So, to relax, you need to tense up for a while. When a person masters the technique of progressive muscle relaxation to perfection, he will be able to induce a feeling of relaxation in any muscle, without having to strain it before.
Differential relaxation
Unlike the previous method does not require privacy. It is enough to understand which muscles are currently working and which are simply tense. For example, while walking, the legs and the back work, which means that the hands should rest. By typing on a computer, you can relax your legs, etc. To use this relaxation should be raised to the category of automatism.
Quick relaxation
Ability to relax muscles for 30 seconds. Moreover, it should be done in real conditions of everyday life. This skill allows you to quickly renew forces during the smallest "smoke break", thereby maintaining performance all day. An important factor in fast relaxation is an external stimulus, which can be any object, sound, smell, etc. The process of "anchoring" in the subconscious, like Pavlov's dog. For example, a person teaches himself to relax to the music of Mozart, and every time he hears his compositions, he automatically begins to relax.
Applied relaxation
A higher level of previous technology, allowing you to instantly relax in case of stress. To do this, you need to learn how to detect overvoltage as quickly as possible. A person relaxes without even paying much attention to this, almost at a subconscious level, bringing this skill to automatism.
Synthetic relaxation method
Combines previous technology, highlighting the most effective techniques. In fact, the synthetic method is a phased study of various relaxation techniques from progressive to applied. It is reduced to the analysis of the physical condition, for the purpose of optimization of control over a body and its reactions.
Breathing exercises
By controlling your breathing, you can regulate very many physiological processes, up to the heartbeat. Abdominal breathing is especially popular, or as it is also called - abdominal or diaphragmatic breathing. It is necessary to use in the process of inhalation / exhalation of the abdominal muscles, while the chest remains almost immovable. The main thing to remember is that breathing out should be done in the usual way, and not through the stomach, especially in the presence of other people.
Self hypnosis
The power of thought is in its true manifestation. Without any breathing exercises and muscle tension. Just say "relax" to your hand and the relaxation process is running. Possession of this technique allows you to recover in any conditions, without the need to adopt a special posture or privacy in a secluded place. Man does not even need external stimuli. Everything is in his mind. He decides when to be tense, and when to relax.
Relaxation is a reliable way to quickly restore your strength and muscle tone. It can be resorted to in a variety of situations, and to solve various problems. Relaxation techniques are used in many activities, from medicine to spa treatments and yoga. The most practical are methods that do not depend on the influence of external factors. It is best of all when a person can relax at any time, without adjusting to the environment or the presence of a certain stimulus.
