Help Yourself! Three Audio Recordings Of Relaxation Techniques - Self-development

We are unique and all very different. During rest, someone switches, watching a video on TikTok, and is charged with emotions, energy from people, while another needs meditation to recharge, time to be in silence and loneliness. Someone needs six hours of sleep to feel vigorous, for someone it is difficult if they have not slept for 9 hours for several nights in a row

In his studies and work, one perfectly remembers all the affairs and plans, therefore, without a diary, he is quite comfortable, and someone sets himself reminders on the phone and writes to-do lists.

The kaleidoscope of ways to "be in shape" is great, and the more you know about them, the easier it is for you to choose for yourself your unique or fan of options.

We will talk about calmness as a guarantee of well-being, as a state in which it is easier to analyze the events taking place, make decisions and find a way out of a difficult situation.

A little about scientific character

It has long been proven that our emotions are directly related to bodily sensations. By acting on the body, we can change our psychological state, be more active or more relaxed. Back in the 30s of the last century, Chicago physician Edmund Jacobson (Jacobson) developed and used in his practice the technique of neuromuscular relaxation, which enables a person to better hear the signals of his body, relieve tension and thereby improve his general condition.

And the American psychotherapist Milton Erickson proposed a technique of "internal dialogue" based on meditation, which allows you to consciously control your inner self, explore your abilities and gain new knowledge about yourself.

Emotions and body: tension and relaxation

The basis of this state lies in the regulation of one's emotions, in the knowledge about the tools for controlling and switching emotional states. How does it work?

Have you noticed how your body tenses when you are puzzled by something serious? Or when alarmed? Are you afraid? The muscles, as if in response to emotions, begin to tense, contract. And when we are happy, laughing or even laughing, they relax, and we feel lightness and a general rise in energy.

Agree that it is very cool to be able to induce a state of calmness, relaxation, fullness of strength and energy, especially after a difficult day.

Breathing force

Our breathing is another marker of physical and psychological state, as well as a way to change it. Remember how you breathe when you are agitated. Shallow, upper chest, sometimes holding your breath. When we are relaxed, breathing is deep, calm, belly. By learning to track our breathing cycle, we can better understand our condition and regulate it.

One of the relaxation breathing techniques is very simple and effective at the same time. You breathe with your belly: inhale through your nose for 3-5 seconds, exhale through your mouth for 6-10 seconds. For relaxation, exhalation lasts 2 times longer (if you can more - great) inhalation. The muscles are relaxed.

Breathe in pleasure! And we offer you three relaxation and visualization techniques that can be used both separately and in combination.

Preparation for Technicians

Muscle relaxation is best done before meals, without feeling hungry or heaviness in the stomach. Better to choose morning or evening time.

Most important to prepare for practice.

• Find a quiet place where you can be alone and quiet. Ventilate it well.
• Disconnect your phone, computer equipment - reduce information flow. Dim the lights.
• Ask your loved ones or not to bother you, or even better - to join and also have a rest, nourish yourself with energy.
• Choose comfortable, loose-fitting clothing that does not restrict your body. Take off your house shoes, cover yourself with a light blanket.
• Watch your breathing. Take smooth, calm deep breaths in and out. Breathe slowly and regularly. Feel the air passing through your nose and into your lungs.

Three relaxation techniques

So, you have everything ready, and you can start … turn on the audio recording

These relaxation techniques can be done every day and once a week.

1. Fast relaxation. Duration - 4 minutes.

2. Meditation "Totem animal". Duration - 14 minutes.

3. Progressive muscle relaxation "Source of strength". Duration - 16 minutes.

Our stable energetic state helps to maintain and increase inner balance and emotional calmness in any life situations.

Take care of yourself!

Authors: Ekaterina Vitkovskaya and Anna Baryshnikova