Translated from Latin, the word “relaxation” means the release of a prisoner to freedom. This reflects the deep essence of the process. To relax, you need to feel the difference between captivity and freedom, stress and peace. Psychology professor Nancy Darling explains how to do it.
The first scientific method of relaxation was developed in the 20s by the American physician, physiologist and psychiatrist Edmund Jacobsen. He suggested that if certain muscles of the body are relaxed using a special technique, then the brain will also go into a state of rest and, as a result, mental and emotional stress will disappear by itself.
The second method appeared in Germany in the 30s of the last century. Its creator, psychiatrist Johann Schulz, proceeded from the exact opposite idea: you need to make the mind relax – then the body will relax. The phrases “I am completely calm. My body is filled with heaviness. My forehead is very hot” brings me into a state close to hypnosis. Today, these techniques are included in anti-stress programs for athletes, businessmen and politicians.
It is quite difficult to master them on your own. But there are basic relaxation techniques that everyone can try.
Exercise 1
Sit on the floor. Focus on one organ – arm, leg, abdomen. Imagine that it is filled with heaviness. Then mentally transport yourself to the solar plexus area and imagine that this is a source of heat, and the forehead is a source of cold. Then try to feel how the temperature in the whole body is balanced.
When you decide that the temperature throughout the body is the same, the feeling of heaviness and stiffness will be replaced by a feeling of lightness and relaxation.
Exercise 2
If the tension needs to be relieved in a short time and in an office environment, when there is no opportunity to comfortably lie down on the floor, you can use the express method of self-soothing.
Look around slowly. Move your eyes from object to object and mentally describe their appearance.
By the part of the body you experience discomfort, you can understand what kind of emotions you are overwhelmed with.
Then imagine that you are drawing a horizontal figure eight on the blackboard with chalk – the sign of infinity. Repeat this exercise several times, and you will feel how the state of nervous tension recedes.
Exercise 3
In order for relaxation to bring results, you need to understand what type of stress it is designed to relieve. To do this, you need to listen to yourself. Everyone knows that if you imagine a juicy sour lemon, your mouth will fill with saliva. Now concentrate and imagine that you are arguing with a colleague that you can’t stand in real life. The heart will begin to beat faster, there will be tension in the body.
After that, remember some pleasant funny situation. You will relax, even if before that you were very tense.
Exercise 4
Emotions are directly related to the body. It’s not for nothing that we say phrases like: “My legs gave way” or “I was dumbfounded” when describing stressful situations. By the part of the body you experience discomfort, you can understand what kind of emotions you are overwhelmed with.
For example, tension in the chest indicates a fit of anger, rage. In this case, the following will help. Regardless of whether you are sitting or standing, straighten your back, relax your jaw (there should be a gap between the lower and upper rows of teeth), breathe deeply, inflating your stomach as you inhale and deflating as you exhale. Think that your life is out of danger, nothing terrible is happening.
This exercise is good because it can be performed anywhere, without paying attention to the people around.
Exercise 5
If you have 10-15 minutes to spare and can get away with it, the following is worth a try. Lie on the floor, make yourself comfortable, spread your arms and legs. Tight belts, clasps and jewelry should not interfere with you. Try to feel the weight of your body, concentrate alternately on those points where your body rests on the floor.
Then pay attention to the breath – it should slow down, become “ordered”. Breathe deeply, hold the air in your lungs for a few seconds. Exhale slowly. With each exhalation, think about how your body is more and more in contact with the surface, merging with it. You will feel a pleasant heaviness in all parts of the body and will be able to relax.
Exercise 6
You can also relax outdoors. It’s very efficient. During a walk in the woods or park, pay attention to how the muscles of the legs tense up when walking and how the arms move. Slow down, think about your breath. Try to take 4 steps on the exhale and 4 steps on the inhale. Then decompose your step into components: raise your leg as you inhale and lower it as you exhale.
Exercise 7
One of the relaxation options that few people know about is singing. The degree of tension of the vocal cords is directly related to the general level of nervous tension in the body. In addition, when singing, you need to breathe in your stomach, and the body is enriched with oxygen.
To relieve stress, it is enough to stand up straight, feet shoulder-width apart, close your eyes and sing any set of sounds. The effect is guaranteed. And by the way, the more often you sing, the less often you will have to resort to intense relaxation techniques.
Exercise 8
It’s good if you fall asleep easily after a hard day’s work. And if not? Relaxation is a sure way to let the body sleep. To do this, there is a “sleeping” gymnastics. Sit on a chair, put your left foot on your right knee. Grab your left ankle with your right hand and the left ankle on the same side to cover your toes with your palm.
Relax, breathe slowly and deeply. As you inhale, rest your tongue against the sky, as you exhale, lower it. In a minute, try, being in the same twisted position, to remember the unpleasant events of the passing day, thoughts about which prevent you from falling asleep.
About the Author: Nancy Darling is a professor of psychology at Oberlin College, Ohio. Specialist in the social adaptation of adolescents.