And psychological stress. We are all prevented from living a peaceful life by formidable bosses, traffic jams, neighbors who are constantly making repairs, naughty children, rude saleswomen, etc., etc.... Because of all this, we lose energy and cheerfulness, we develop unnecessary wrinkles, and fatigue accumulates.
It is impossible to eliminate all irritating factors, but it is quite possible to change your attitude towards them! It's real if you master it effective methods psychological relief. We will talk about them in this material.
Home methods of psychological relief
There are many different ways, which will easily and quickly calm you down psychologically, normalize your nerves and your entire body. Next Techniques will help every woman to effectively unload, both mentally and physically:
1. Take a bath. Just 10-15 minutes of stay in a pleasant hot water will allow you to fully relax and get an anti-stress effect. Add a few buckwheat to the water sea salt, or 4-6 drops of oil (mint, pine, lavender, tea tree), this will enhance the calming effect.
2. Soothing aromatherapy will bring your body into a state of complete calm, even after a hard day at work. For this method you will need an aroma lamp. Add a few drops of your favorite oil to it, or make a fragrant, soothing mixture. If you are irritated, mix 4 drops of lavender oil, 1 drop of geranium oil, 3-4 drops of orange oil and a couple of drops of pine oil. This combination will not only relieve stress and irritability accumulated during the day, but will also add strength for new things.
3. A massage of the neck, face, legs or head will serve as an excellent reliever, give the body new energy and improve sleep. You can do it yourself: first shake your hands, then try to completely relax your spine, massage your scalp, walk your fingertips from your neck to your temples, and then up to the very top of your head.
4. Not only massage of all parts of the body is useful, but also massage of the eyes. It can be done easily and quickly. First, wash your hands warm water, apply a nourishing or moisturizing cream to them. Start the eye massage by making light circular movements from the inner to the outer corner of the upper eyelid, then along the lower eyelid to the nose. Finally, describe ring fingers eights external corner eye.
5. Yoga is another excellent way to decompress the body. Perform various physical exercises for an hour, then meditate for 10-20 minutes in a quiet environment, without thinking about work and other annoying things.
6. Listen to music - this is one of the best ways. Turn on your favorite performers, sing along or dance along with them, because at home you have this opportunity, no one sees or hears you! At the end of the “musical relaxation”, listen to something calm and harmonious, for example, classical music. Compositions by such authors as Beethoven, Bach, Mozart or Tchaikovsky will fit perfectly into a calming environment.
7. Humor, healthy laughter and self-irony are excellent methods for psychological relief. Laugh heartily while watching light comedy films, sitcoms and satirists.
8. Make it a rule to go to the mirror several times a day just to smile broadly at yourself, with all your heart! If at first you have difficulties with a wide, sincere smile, try to remember the aroma of your favorite coffee, the freshness of the sea breeze, any happy episode from your life.
9. Oddly enough, many ladies note that vigorously cleaning the apartment while listening to their favorite music works as an excellent method of psychological (and at the same time physical) relief. Feel free to take it into service!
How to help yourself in a work environment?
Everyone has probably heard about special rooms for psychological relief, with stuffed bosses, which are available in every Japanese company. Unfortunately, we are not yet so “advanced” in this matter, and there are no such wonderful places to relieve stress in our workplaces. Despite this, it is quite possible to unwind at work psychologically, and we will teach you how to do it quickly and easily.
Let your desktop be small, but personal and effective remedy for unloading and receiving positive emotions. It could be a cute bouquet in a vase, a small aquarium with peacefully swimming fish, pleasing to the eye indoor flower, a photo of you, happy and relaxed, in beautiful frame. If possible, surround yourself with gentle, relaxing and calming shades - sky blue and grass green.
For many girls, a cup of mint tea or aromatic coffee, with a cake, chocolate, or candy has an excellent calming effect. It is not advisable to soothe yourself with high-calorie treats every day, but occasionally, in the most extreme cases, you can allow yourself, your beloved, sweets.
Be sure to master special techniques that help you unload psychologically and emotionally. The most basic of them are Eastern meditation and auto-training. They do not require much time; even a short, ten-minute meditation perfectly calms you down, removes irritation and fatigue. If you can’t really meditate, it doesn’t matter, just breathe slowly, listen to a pleasant melody, close your eyes and try not to think about anything.
If you feel like stress is literally overwhelming you and nothing is helping, just go for a short walk, or go outside for a few minutes and get some air.
We would like to warn you: under no circumstances use synthetic products with sedative properties as an auxiliary (or main) method of unloading. They definitely won’t provide complete psychological relief, but you can have a lot of “fat” disadvantages from using them:
- they are quite capable of having a toxic effect on the entire body;
- possessing, as a rule, a solid set side effects, drugs can negatively affect the functioning of certain organs or cause a severe allergic reaction;
- Usually this kind of means, even the most modern and expensive ones, quickly become addictive; getting rid of such an addiction is extremely difficult, and this will become another stress factor.
Fortunately, today pharmacies sell many soothing compounds from natural ingredients, such as valerian, mint, motherwort and others. They are available, and their use will not lead to catastrophic consequences. But do not prescribe even harmless, seemingly sedative drops for yourself - seek advice from a knowledgeable doctor.
And yet, before going to the clinic and purchasing such drugs, try all our recommendations. Properly applied, natural methods of psychological relief are guaranteed to help you find harmony and peace of mind!
Pokidina Svetlana
For women's magazine website
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Irina Vladimirovna Babanova
Psycho-emotional relief and its significance for a preschooler
We all have bad moods, and children are no exception. In the life of an adult, a bad mood occurs due to various stresses. And there is enough stress in a child’s life. And even though childhood stress may seem small and unimportant to us adults, preschoolers they are very significant. Negativity can accumulate long time, which will subsequently lead to neuroses, anxiety, indecision and other negative consequences. Need help little man take off psycho-emotional stress.
There are several ways.
1. Photodynamics. This method comes down to looking at illustrations, photos, videos. (cartoons, fairy tales, music videos) followed by their discussion.
2. Relaxation. For children, mainly naps during the day, listening to calm music, games for sensory development, Board games, massage.
3. Physical activity. When a child regularly attends a sports section or regularly engages in general physical training, the child’s level of bad mood decreases, sleep normalizes, digestive processes improve, and general strengthening body. The main rule, we repeat once again, is regularity!
4. Hiking or playing in nature. Family picnics in general. They help communication, strengthen mutual understanding between an adult and a child, and are a way to discuss a problem, which in itself reduces the level of psychological load.
5. Creativity. When engaged in creative work, where it is involved fine motor skills, thought processes improve. There is some stimulation to think about what happened. Besides, joint creativity– this is also a great opportunity to discuss something with the child, give advice without imposing your point of view on him.
6. Privacy. This is a fairly simple and effective method at the same time. Some children need to be alone, understand what is happening, decide how to behave. It is not necessary to lock the child in a room or put him in a corner. This will only make things worse. You can suggest using a tent, swing-hammock, screen or partition. This technique works if the child has already appreciated meaning personal space.
7. A surge of emotions. You can invite your child to scream and hit a punching bag or pillow. After the release of negativity, the current circumstances should be discussed.
Whichever way psycho-emotional relief was not selected, the most important - talk to a child. Not just listen to him, but also hear him. You cannot impose your will and solution to the situation on him. He must come to a decision himself. Help him with leading questions or real-life examples. But under no circumstances will we allow a moralizing tone. This will immediately create a distance between the adult and the child. More likely to push you away than to bring you closer.
The parent's task is to relieve emotional instability in preschool age , but there is no way to strengthen it. For modern preschoolers in emotional terms, it is characteristic, on the one hand, of a decrease in emotional tone, an increase in negative emotional manifestations and, as a result of this, a decrease in the level of intellectual development, and on the other hand, there is a sharp decline in interest in the spiritual life of society, in culture and art, which are the most powerful emotional factors in the development of a child’s personality and the stabilization of his spiritual sphere. This determines the need psychological support for children. To achieve this, preventive measures should be taken to remove psycho-emotional tensions not only at home, but also in preschool institution. A corner can serve as such a tool psychological games . It's easy to organize. For this required: a place of solitude, a soft pillow, a friend toy, paper and colored pencils, bright balls, soft wire, friendship rug, didactic games ("Collect the beads", "Help a Friend" etc., « magic items» (hat, stick, boots, etc., flashlight or lamp, dry pool (if space allows) etc. It is not necessary to purchase material in stores. Most of the equipment can be made independently. And if you involve children and their parents in this, the teacher will have another opportunity to film psycho-emotional tension and get closer to the students, because joint work in itself helps to overcome the barrier of official communication and helps create a relaxed atmosphere of personal interaction.
Publications on the topic:
The meaning of play for a child What is the game for? ABOUT importance games for children is already evidenced by the fact that the UN has declared play to be a universal and inalienable right.
The importance of outdoor games in developing the personal qualities of a preschool child Adults are often perplexed: where do children get so much energy and thirst for activity? How can they run and jump all day long? All.
Consultation for parents “The importance of daytime sleep for a preschool child” The importance of daytime sleep for a preschooler. Sleep is an integral part of every person's life; it is very important for both adults.
Consultation for parents “The importance of pedagogical assessment in raising a preschooler” Preschool childhood is a period of active exploration of the surrounding world, the initial actual formation of personality, and personal development.
Project in the first junior group “Folklore. The importance of folklore in the education of preschoolers" Pedagogical project in 1(2) younger group"Folklore. The importance of folklore in the upbringing of preschoolers” Project leaders: Educator: Gerasimova.
Consultation “Sleep and its meaning in the life of a preschool child” Sleep is an integral part of every person’s life; it is very important for both adults and children. However, not for children.
Working with people, especially in the field of education, is a responsible and energy-consuming business. Many preschool leaders educational institutions We are used to working and living non-stop. Hyper-responsibility, perfectionism and the ability to intensively long work managers are distinguished from the rest. Of course, such features help to quickly achieve goals, develop and improve work in kindergarten. But, unfortunately, often behind success and efficient work preschool Worth the undermined health of the leader.
Daily routine, heavy loads, inspections by regulatory authorities, short time- all this causes stress in the human body. For some it appears instantly, for others it can accumulate over months. In any case, an eventful life requires physical, psychological and emotional relief from us. To feel great at any time, you need to be able to get rid of accumulated negativity. If you learn to restore your strength on your own and find your own sources of energy and inspiration, then any troubles will be perceived as elementary problems that need to be solved.
You can love your job with all your heart and spend everything free time, immersing himself in managerial and pedagogical tasks. But one day you will feel a sharp loss of strength, indifference and reluctance to do anything if you don’t rest. Of course, there are many ways of emotional relief, including medication. But this is an extreme case, when stress already has a destructive effect on the body. Then, undoubtedly, going to a specialist will be very useful. However, it is better to prevent the problem by taking care in advance of options for unloading your nervous system.
10 best ways to relax psychologically
1. Psychosomatic relaxation
As you know, all diseases are caused by nerves. To feel good, our body and soul must certainly live in unison. You may have noticed that when you feel dissatisfied or irritated, your body begins to react instantly. Your throat may suddenly become sore or your blood pressure may rise. All processes in our body are closely interconnected. Any disease has a psychological cause.
For example, the “missing voice” disease, which is common among teachers, or any other throat disease is associated with the inability to fully express oneself. A sore throat is “swallowed anger.” Unexpressed negative emotions have strong energy. By suppressing them within yourself, you harm your health. Famous psychosomatic specialists Louise Hay and Lich Burbo talk about the importance of complete self-acceptance. You can't go against your true desires. Listen to what causes this or that discomfort. Perhaps it’s time to let go of accumulated grievances a long time ago? Forgive and forget? Or finally say everything you’ve been wanting to say for a long time? To feel healthy and happy, it is important to monitor your condition in a timely manner, be able to analyze your emotions, and most importantly, express them freely.
2. Physical unloading
Another of the most effective ways to relieve emotional stress is to play sports. With systematic physical activity, endorphins are released into the body, and you feel light and cheerful. You don't have to run 10 km or exhaust yourself with daily workouts on the machines. Choose the most suitable method of physical relaxation for yourself. This could be swimming in the pool after a hard day at work, yoga or belly dancing. The most important thing is that you exercise with pleasure, recording how with each lesson stress and negative emotions go further and further.
3. Change of scenery
Have you been sitting too long at work, but vacation is still far away? Try to find an opportunity to go out into nature or to another city on the weekend. A change of environment has a beneficial effect on your mental state. Even one day spent in a completely different environment will energize you. You will feel truly relaxed. You can also rearrange your home or workplace. An updated interior will help you get rid of the feeling of stagnation and routine in life.
4. Unity with nature
The activities of the director of a kindergarten involve working with documentation in the office. And numerous meetings, as a rule, take place indoors. Do you find time to take a walk in the forest? Or go out of town on a weekend for a picnic? Essential for good health Fresh air. Communication with nature - important element in personality harmonization.
5. Spiritual communication or loneliness
Communicating with a large number of people every day, some of the managers are energized, while others are exhausted and feel empty. Depending on these features, it is important for the head of the preschool educational institution to find time to restore energy and strength. If you quickly get tired of people, spend the weekend alone, devote some time to yourself. If you lack communication, temporarily switch from formal communication to emotional communication. Gather your loved ones in a warm family circle, have a bachelorette party or go out with best friend to the theatre. All this will have a beneficial effect on your emotional and psychological state.
6. Audiovisual unloading
Music is a certain conductor of mood. Do you want to relax or cheer up? Listen to music that suits your mood. Go to a concert of your favorite performer, enjoy a performance at the theater, or visit an interesting exhibition. Absorb all the most beautiful and pleasant things. At home, you can create a nice selection of best photos, causing positive emotions. Add some nice relaxing music to your viewing and enjoy. Try to surround yourself with things that are pleasing to the eye and ear.
7. Floating
Special float chambers are becoming increasingly popular in many cities, where you can quickly and effectively relax completely. Translated from English, floating means swimming on the surface. Special saline solution in the bath will allow you to experience a state of weightlessness. Perhaps your city already has such float chambers that allow you to restore energy and improve your physical condition. Contraindications to floating are minimal, but the benefits for the body are quite significant. If you don’t have such cameras in your city, then treat yourself to any water treatments. Water the best way relieves tension. Whether it's bathing, swimming in the pool or in the sea, your well-being will improve significantly.
8. Break the cup
Stress caught you by surprise right at work and you urgently need to let off steam? Break a cup or do 10 squats. Your anger will go into these actions. Excessive emotions can harm both your health and those around you.
9. Write a letter
Recently, an interesting opportunity has appeared on the Internet to get rid of accumulated negativity. You write everything that worries you in a letter and e-mail send it to the address [email protected]. According to the authors of the project, no one reads letters, so you can write in any form, including in “strong” words. After a couple of days they are automatically deleted. An alternative to an email can be a paper version. Having described all your problems on a piece of paper, you can deal with it as you please. Tear it into pieces, burn it, drown it - whatever you want. The main thing is that you must realize that by getting rid of writing, you cleanse yourself of all negativity. Rest assured, the method is very effective.
10. Positive thinking
The best way to control your psychological state is to think positively. Try to start your morning with a good attitude. Control your thoughts. As soon as you receive unpleasant news, do not immerse yourself in it entirely. Strong emotional accompaniment of events entails Negative consequences. Thoughts cling to one another like a snowball. And now you no longer have one problem, but several. Therefore, it is extremely important to control your thinking. This may seem difficult at first. But over time, you will definitely develop the habit of positive thinking.
There are many more interesting and useful ways emotional and psychological relief. In the second part, you will learn how to quickly cope with stress right in the workplace? In addition, we will tell you about some secret techniques that real wizards use. Read the continuation on our blog very soon.
When things get unbearably bad, what do you do? Do you suppress your mood with alcohol, sleeping pills, or swallow the state, compacting the negativity in the depths of your soul for the time being? Such methods can only lead to a hospital bed. Do you want that? In such cases, productive psychological relief is needed.
The morning is wiser than the evening
It’s not for nothing that people say: “We need to sleep on this problem.” Indeed, when you wake up in the morning, you will remember yesterday’s “nightmare” much calmer.
View your family album
For all its simplicity it is very effective method removal from a negative situation. The faces of people close to you, their smiles, memories of happy moments in life allow you to feel yourself and your condition in the context of time - everything passes, and this too will pass. The brightest days remain in memory.
Personal account for psychological relief
Of course, get an appointment with professional psychologist very good, but in our culture it is not a very common practice. After all, a lot of time is spent, and many people cannot afford it. Then create your own office, the purpose of which is your personal psychological relief. This could be a gallery of beautiful pictures you selected from the Internet. In general, such photographs that evoke an emotional response in you, a smile on your face and peace. Or another option: sit in silence cozy room or take a walk along the embankment or park. If there is such a possibility, of course.
The problem is in the box!
Have you ever wondered what the meaning of psychological relief is? We’ll give you a hint: talking about the problem. When a person talks in detail about a situation that worries him, he actually analyzes what is happening, allows his mind and subconscious to find the optimal way out. This is what psychological consultations and trainings are based on. Therefore, difficulties need to be talked about and under no circumstances hushed up. Tell your friend, sister, neighbor, or anyone you trust about the problem. If this is not the case, which often happens, or the situation does not allow you to tell anyone about it at all, write a letter. In detail, without omitting exciting details, without skimping on expressions and without worrying about vocabulary. Send a letter. Where? This is where you need it preliminary preparation. Create a virtual mailbox, come up with an intricate, long password for it, without writing it down anywhere, and immediately forget it. Send your troubles to this box.
Arms higher, legs wider!
Playing sports is the best psychological relief, no matter how it sounds. They will not only relieve stress, but also help prevent it: strong muscles mean strong nerves.
Tune in to the music wave
Music, as you remember, not only helps you build, but also helps you live. True! Listen to tracks from your favorite artists at full volume. Sing along and dance if the situation allows. But the psychological relaxation should end with calm, pleasant music. If there are no such preferences, use the classics. Beethoven and Bach are very psychological. Your heart will beat in unison with the music, which will calm it down, setting it in a different mood.
Exercises for children
to relieve muscle tension
Relaxation of the muscles of the shoulder girdle
We throw up our hands
Children raise their arms to the sides and lean forward slightly. At the suggestion of the facilitator, they relieve tension in their shoulders by throwing their arms down. Hanging, their arms swing slightly passively. Until they stop. The exercise is repeated. Hands should not swing after they fall. You can suggest to children the image of hands hanging like ropes.
Shaking hands
Starting position - arms bent at the elbows, hands hanging passively. With a quick, continuous movement of the forearms, shake the hands like rags.
Shake off the water from our fingers.
Starting position - arms bent at the elbows, palms down, hands hanging down. By moving the forearms, we throw the hands down several times. Before exercises, it is useful for children to squeeze their hands tightly into a fist so that the difference in the tense and relaxed state of the muscles can be more clearly felt.
We raise and lower our shoulders.
Children raise their shoulders as high as possible, then freely lower them to their normal position (throw their shoulders down)
Hard and soft hands.
Hands raised to the sides. Children straighten all the joints of their arms to the limit (relax the tension, allowing the shoulders to drop) and tense all the muscles from the shoulders to the ends of the fingers. Then, without relaxing their arms, ease the tension, allowing the shoulders to drop, elbows, hands, and fingers to bend slightly passively. The hands seemed to be clasping a soft pillow.
Mill.
Children move their arms in large circles, making forward and upward swinging movements. After an energetic push, the arms and shoulders are freed of all tension, take off freely, describe circles and fall passively. The movements are performed several times in a row at a fairly fast pace. Make sure that children do not develop tension in their shoulders, in which the correct circular movement in the arms is disrupted.
Relaxation and muscle tension
We drop our hands.
Children raise their arms to the sides and release the muscles of the back, neck and shoulders from tension. The body, head and arms fall forward, the knees bend slightly. Then the children straighten up, consistently straightening in the hip, lumbar and shoulder girdle, and take the starting position.
Wooden and rag dolls.
Movements help to realize the tense and tense state of the muscles of the body. Depicting wooden dolls, children tense the muscles of the legs, body, arms slightly moved to the sides, make a sharp turn of the whole body, keeping the neck, arms, and shoulders motionless. The feet are firmly and motionless on the floor.
They imitate rag dolls, they relieve excess tension in the shoulders and body, the arms hang passively. In this position, children turn their body to the left and to the right with a quick, short push.
Intellectual tension and stress - this is the scourge of modern humanity. The ability to work decreases, the joy of life is lost, bad thoughts come to mind - sometimes deadly ones, and crime increases. Problems of the adult worldcan become the basis for the formation of psychological stress in children. Teachers, parents and, as a result, children have to “survive” every day and experience a lot of difficult and even stressful situations, most of which we don’t even have time to realize.
Stress must be dealt with. One way to overcome internal tension is to learn methods of psychological relief. It is accessible to everyone; some techniques do not require any auxiliary means or special time. Without this, it is impossible to talk about a whole range of techniques that allow you to know yourself more deeply. Psychologists define this type of therapy as an exploration of oneself, environment. All methods of psychological reliefbased on more or less conscious muscle relaxation. If it is possible to reduce muscular tension, nervous tension also decreases along with it, so that the state of relaxation in itself already has a psychohygienic effect, and for some individuals this is quite enough. Anyone who wishes to move on will be able to use the state of relaxation when performing subsequent exercises that contribute to deepening self-knowledge and improving mental (and thereby physical) state. In this case, the process also goes in two directions, that is, not only “in a healthy body, a healthy mind,” but also “with a healthy mind, a healthy body.”
Relaxation is not just relaxation, but the path...to health!
“People who know how to relax not only have greater mental flexibility, but are also better able to deal with stress.” R. Copelan
After a hard day, stress, fatigue, a good dose of Beauty and amazing Music will not hurt. Contemplation of nature against the backdrop of soothing music - The best way relax, unwind, restore strength and improve your mood. We bring to your attention the video, enjoy watching!
We bring to your attention several simple exercises to relieve psychological stress that you can easily use:
Gymnastics for the eyes according to the method of G.A. Shichko:
1. “Blind Man’s Bluff”: close your eyes and open your eyes wide 5-6 times in a row with an interval of 30 seconds.
2. “Up-down, right-left”: we move our eyes up-down, right-left, without turning our heads. Close your eyes and relieve tension by counting to ten.
3. “Circle”: we rotate our eyes in a circle, first clockwise, then counterclockwise.
4. “Square”: imagine a square. Move your gaze from the upper right corner to the lower left - to the upper left - to the lower right. And then simultaneously look at the corners of an imaginary square.
5. “Drawing with your nose”: look at the sign and remember the word or letter. Then close your eyes. Imagine that your nose has become so long that it reaches the sign. You need to write the selected element with your nose.
Breath control - This is an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) reduces the excitability of the nerve centers and promotes muscle relaxation, i.e. relaxation. Frequent (chest) breathing, on the contrary, provides high level body activity, maintains neuropsychic tension.
1) Make yourself comfortable in a lying position (subject to all basic requirements: rest, loose clothing, moderate air temperature).
2) Slowly close your eyes.
3) Watch your breathing. With each new exhalation, you enter deeper and deeper into a state of relaxation. Do this until you feel that you have reached the deepest stage of relaxation that your body requires.
4) You lie relaxed, aware that your breathing has become calmer and deeper. You feel relaxed throughout your body. You lie motionless, limp, experiencing pleasant sensations. You feel that calm and relaxation have touched your soul. You enjoy feelings of peace and carefreeness.
5) The body itself will let you know when it feels alert enough. Relaxation will no longer bring pleasure, and you will want to return to an active, cheerful state.
6) Take your time with this, slowly stretch and also slowly open your eyes. Whenever you want, sit down. Then exhale quickly.
Exercise “White Cloud”:
– “Close your eyes, breathe deeply and freely, relax, feel how your body becomes heavier, and a warm wave of relaxation passes through your muscles. Imagine that you are lying on your back in the grass. A beautiful warm summer day. You are looking into an amazingly clear, blue the sky, it is so extraordinary. You enjoy it. You enjoy the wonderful view. You are completely relaxed and content. You see how far on the horizon a tiny white cloud appears. You are captivated by its beauty.
You see it slowly approaching you. You are lying down and you are completely relaxed. You are at peace with yourself. The cloud floats towards you very slowly. You enjoy the beauty of the magnificent blue sky and the small white cloud. It is right above you now. You are completely relaxed and enjoying this picture. You are in complete agreement with yourself. Imagine yourself slowly getting up. You rise to a small white cloud. You soar higher and higher. Finally, you reach a small white cloud and step onto it. You step on it and you yourself become a white cloud. Now you too are a small white cloud. You are completely relaxed, harmony reigns in you, and you soar high, high in the sky. Observe yourself from the outside for a while (30 seconds)…
And now it's time to return back to earth. Inhale and exhale deeply, stretch. Slowly open your eyes..."
1. “Stretch”: put your hands behind your head and, leaning back in your chair, stretch, take a few deep breaths and exhales. Your neck will not hurt from tension.
2. “Tired Hands”: Raise your arms to chest level, bring your palms and fingertips together, and rock your closed palms back and forth. This is how tired hands rest.
3. “Shoulders”: rest your hands firmly on the seat of the chair. With your legs straight, rise above the chair. This is how your shoulders rest.
Gymnastics Strelnikova
Unique, paradoxical, non-therapeutic, preventive, balancing - these and many other definitions can be found in the characteristics of the system. Unlike other popular complexes in our life, this gymnastics opposes and fences itself off. It denies the possibility of its integration with the exercises and experience of other breathing training, and opposes itself to them. It was developed by mother and daughter Strelnikovs with the aim of developing the breathing abilities and professional qualities of opera singers. It is considered paradoxical because all attention in gymnastics is concentrated only on inhalation, which is accompanied by compression of the chest, which goes against the muscular efforts of natural breathing. Despite all its “non-medicinal” nature, it is believed that gymnastics can prevent a lot of diseases, balance and strengthen the body, rationalize chemical and biological processes, occurring in the body. Gymnastics is useful and recommended for everyone and at all ages, with the exception of patients with acute inflammatory processes and bleeding. Like the previous ones, it in no way set itself the solution to problems that are relevant today.
Breathing technique rules:
Rule 1. The fundamental principle of Strelnikova’s breathing exercises, as you know, is inhalation. This element should be trained first. When performing exercises, it is recommended to inhale sharply and vigorously. In this case, the inhalation should be short, but strong enough. You should inhale, drawing in air through your nose noisily and actively.
Rule 2. Another component of Strelnikova’s complex of breathing exercises is exhalation. It should be thought of as the opposite of inhalation. Therefore, you need to exhale slowly and smoothly, expelling the air through your mouth. If inhalation requires effort and certain energy costs, then exhalation is characterized by arbitrariness. In this case, there is no need to push the air out of yourself; it should come out freely and unhindered. Often, the desire to exhale actively and energetically leads to a disruption in the breathing rhythm.
Rule 3 . All exercises aimed at practicing proper breathing techniques must be performed while counting. This will help you not to lose your rhythm and, moreover, to consistently and correctly complete all the required elements.
Rule 4 . The rhythm, which is another important component of the set of breathing exercises, must correspond to the rhythm marching step. All exercises should be done at a certain pace. This is important to maintain rhythm and achieve maximum effect. It is recommended to perform each element of breathing exercises in less than a second. This is achieved through persistent and regular training.
Rule 5 . In the breathing technique according to Strelnikova. the inhalation and the movement performed form a single whole. They need to be carried out simultaneously, and not one after another. -
Rule 6. All exercises that make up Strelnikova’s breathing exercises can be performed in a standing, sitting or lying position. This is determined by the patient’s condition and the severity of the disease.
Rule 7 . The number of repetitions of a particular exercise should be a multiple of four. As you know, a four is the value of one musical measure, the most convenient for performing gymnastic exercises. As the respiratory elements are mastered, this value is increased by 2 times. And this does not happen by chance. It is believed that the number eight is a symbol of infinity and eternity.
To perform breathing exercises in three and five counts, according to followers of the presented method, significant physical effort is required. And this is only possible with special preliminary preparation.
It is recommended to increase the number of breaths to eight per series on the second day of breathing exercises by A. N. Strelnikova. On the fourth day, this number is increased to sixteen repetitions, then to twenty-four and thirty-two. Maximum number breaths in one session can reach ninety-six. Thus, the last figure is considered a kind of record, which every student should strive to overcome.
Rule 8 . You should start training in a joyful and cheerful mood. This will help increase the effect of gymnastics.
Here's how to do it The first three exercises are performed
at the very beginning of classes.
"Palms"
They stood straight, arms bent at the elbows, palms turned away from themselves (Fig. 1a). Hold your arms so that your elbows are pointing down and not “walking” freely from side to side. Start taking noisy breaths through your nose and at the same time clench your palms into fists (Fig. 1b). It was as if they grabbed the air and squeezed it, grabbed it and squeezed it. Remember: you take 4 breaths in a row, always sharp and rhythmic. You can even turn on marching music, it really helps during practice. We completed one cycle, lowered our arms, rested for 3-4 seconds. We're working again. Again we take 4 cyclic breaths through our nose.
Please note that you should not hear the exhalation. Just listen to the breath. The shoulders are motionless during the exercise. Palms are located at chest level. No deviations from the scheme are allowed. Exercise in the position that is most comfortable for you. You can sit, stand or even lie down.
Perform 24 breaths (4 breaths at a time).
Attention ! During the first few days you may feel dizzy during the exercise. There is nothing wrong with this, the breathing rhythm has just changed. This is a reaction to clearing the energy channels of your body. When the body gets used to it, the dizziness will go away. But while they are there, allow the body to work not at full strength. To do this, instead of doing the exercise while standing, do it while sitting. Give more time to rest: not 3-4 s, but 5-10 s between cycles.
"Epaulettes"
Starting position – standing. Clench your hands into fists and press them to your stomach at waist level (Fig. 2a). Inhale and sharply “press” your fists towards the floor (Fig. 2b), tense the muscles of the shoulder complex, pull your arms down well, while your shoulders remain motionless. We inhale for 8 beats. Have you taken a breath? Return to the starting position, automatically exhaling. Relax your shoulders. Do not raise your arms above your waist. All attention is focused only on the inhalation and the accompanying movement. Give yourself 3-4 seconds of rest between breathing cycles.
Your norm: 12 times 8 breaths.
"Pump"
Start from the starting position, spread your legs slightly wider than shoulder width, and lower your arms (Fig. 3a). Pick up a rolled-up newspaper or stick; Imagine it's a pump handle and you're pumping up a car tire. We bend forward slightly (Fig. 3b), stretch our hands towards the floor, but do not touch the floor itself (Fig. 3c). In the second half of the tilt, we take a sharp breath. Don't forget that your inhalation should be clearly audible. Calculate the inclination so that it is rhythmically connected with the inhalation. When the bend ends, the breath ends. Do not hold your breath as you straighten up, and don’t straighten up all the way. When you have finished bending, slightly raise your torso, but do not straighten your back completely.
The imaginary tire is not yet inflated; you need to quickly inflate it and drive on. Go to the incline again, accompany it with inhalation. Repeat the breaths simultaneously with the bends: often, rhythmically and easily. Don't raise your head. Look down at an imaginary pump. You need to perform 8 such inhalation movements.
After this, you can straighten up and exhale, rest for 3-4 seconds and repeat the cycle. The bends do not need to be deep, just bend at the waist. When tilted, the shoulders go slightly forward, the back is rounded, the head is lowered.
Repeat the exercise 12 times (8 breaths each).
But - pay attention to this Special attention– there are patients for whom its implementation is strictly prohibited, and people for whom it can only be performed in a very mild, gentle form.
Contraindications: concussions, aortic aneurysm, serious spinal injuries, spinal disc shifts, hypertensive crisis.
Restrictions: cholelithiasis and urolithiasis, increased cranial, eye and blood pressure, kidney stones.
With these violations, only a very light, smooth tilt is made. Inhalation is noisy and sharp, exhalation is done automatically, through a slightly open mouth.
Basic set of exercises
These are the movements that need to be added one at a time each subsequent day after you have mastered the initial exercises. The main complex is divided into head movements and body movements (or main movements). Let's look at head movements first.
Turns
Take your starting position with your feet slightly narrower than shoulder width. Start turning your head left and right (Fig. 4), doing this sharply, at the pace of your steps. Simultaneously with each turn, inhale through your nose. Short, sharp, noisy. Turning to the right is a noisy inhalation, turning to the left is a noisy inhalation. Perform turns with inhalations for eight beats. Think: “It smells like burning! Where? Left? On right?" Sniff the air. Don’t hold your head in the middle, there are only turns. You can’t strain your neck, you can’t tilt your head.
Complete 12 cycles (8 breaths each).
This is not only an excellent breathing exercise, it develops the muscles of the neck and prevents the development of osteochondrosis. But there are diseases in which its implementation is limited and prohibited.
Contraindications: epilepsy (can give impetus to the onset of an attack), hypertensive crisis, concussion, displacement of spinal discs (especially in the cervical region).
Restrictions: vegetative-vascular dystonia, increased intracranial, ocular or blood pressure, head contusions, osteochondrosis of the cervicothoracic spine. In these cases, symbolic turns of the head are made, but the quality of breaths remains the same - noisy, sharp, active. You can do the exercise while sitting or lying down.
"Ears"
Take your starting position with your feet slightly narrower than shoulder width. We start shaking our heads. First, tilt your head slightly to the right (Fig. 5a), your right ear is directed towards your right shoulder - at the same time, take a short, noisy breath in through your nose. Then tilt your head to the left (Fig. 5b), your left ear is directed towards your left shoulder - inhale at the same time. Shake your head as if you were saying to someone: “Ah-ay-ay, what a shame!” Please note that the body and shoulders must be motionless. You cannot raise or lower your shoulders, you cannot pull your shoulder towards your ear. Only the head works. Simultaneously with each swing, an inhalation is performed. There are 8 movements in a cycle. Then rest for 3-4 seconds and a new cycle. Perform 12 cycles.
Contraindications: concussion, epilepsy, hypertensive crisis.
Restrictions: vegetative-vascular dystonia, osteochondrosis of the cervicothoracic spine, increased ocular, intracranial and blood pressure, head contusions. In all these cases, tilt your head a little; you can sit or lie down. Pay most attention to the quality of your inhalation.
Small pendulum"
Take your starting position with your feet slightly narrower than shoulder width. They lowered their heads down, looked at the floor and took a noisy, active breath (Fig. 6a). We raised our heads up, looked at the ceiling and took a noisy short breath (Fig. 6b). Nod your head forward - back, inhale - inhale. Think: “Where does the burning smell come from? From below? Above?" Look down - inhale from the floor, look up - inhale from the ceiling. Each cycle includes 8 head up and down movements. Do not hold your exhalations, let them occur automatically after inhalations, but do not forcefully throw out the air. Exhalations are silent, through an open mouth, freely.
The starting position is standing, legs apart slightly wider than shoulder width, hands at waist level (Fig. 7). Special note: do not lift your feet off the floor!
Remember the cat that sneaks up on the sparrow. Repeat her movements - squat a little, turn first to the right, then to the left (Fig. 8). Shift the weight of your body either to your right leg or to your left, depending on which direction you turn. You have already tried this in the initial exercises.
At first, you squat easily, playfully and slightly turn your whole body to the right - take a sharp short breath. Then you squat lightly and turn your torso to the left - take a sharp short breath.
Continue like this: turn left, turn right, inhale on the right - inhale on the left. Noisily sniff the air on the right, on the left at the pace of your steps. Exhalations should occur between inhalations automatically, involuntarily.
Attention! Bend your knees slightly and straighten (the squat is light, springy, do not squat deeply). While squatting with your hands, make grasping movements to the right and left at waist level. Do not hunch over, do not turn your whole body: your back is absolutely straight, turn only at the waist.
A total of 12 cycles need to be completed.
"Hug your shoulders"
Stand up straight. Raise your arms to shoulder level, bend your elbows. Turn your palms towards you and place them in front of your chest, just below your neck (Fig. 9a). Now “throw” your hands towards each other so that the left one hugs the right shoulder, and the right one hugs the left armpit (Fig. 9b). Pay attention that the arms go parallel to each other, and not crosswise (that is, shoulder - armpit, and not shoulder - shoulder). Do not change the position of your hands under any circumstances (it doesn’t matter which hand is on top - right or left); Do not spread it wide apart or strain it. Elbows should also not be extended. Perform the exercise at a walking pace. Simultaneously with each throw, when your hands are closest to each other, take short, noisy breaths. Think: “The shoulders help the air.” When you master this exercise, you can slightly tilt your head back at the moment of counter-movement of your arms (take a breath “from the ceiling”). Perform 12 cycles of 8 movements each. The exercise can be done in a sitting or lying position.
Contraindications: organic lesions of the cardiovascular system, the first week after a heart attack. Those who have suffered a heart attack are allowed to include the exercise only from the second week (like other exercises of the complex). In a serious condition, you need to do not 8 breath-movements in a row, but 4 or even 2, then rest for 3-5 seconds and again 2-4 breath-movements.
Pregnant women need to be careful: starting from the 6th month of pregnancy, the exercise is performed without throwing the head up, we work only with our hands, looking in front of us.
Restrictions: ischemic disease heart, congenital heart defects.
THINK POSITIVE!
Remember: Even a small positive change in your consciousness may lead to the resolution of serious problems in your life. There are many ways to change course in in the right direction. But first of all, we need to learn to love and value ourselves. We have to develop several basic, quite significant beliefs:
Don't criticize yourself
This is a stupid and useless activity that does not bring anything positive. Stop criticizing yourself, take this burden off yourself. Do not criticize those around you either; as a rule, the shortcomings that we see in them are a reflection of our own mistakes. A negative attitude towards others often provokes troubles in your personal life. Only we alone have the right to judge ourselves - not other people, not life, not God, not the Universe.
I LOVE MYSELF, I AM SATISFIED WITH MYSELF!
Take care of your body
Your body is the sacred seat of the soul. If you want to live a long, fulfilling life, start taking care of your body now. You should look good and, more importantly, feel great - your energy should be in full swing. Diet, proper nutrition, physical exercise plays an important role. You must keep yourself in shape, make your body flexible, resilient and healthy. It should remain this way until your last day on the planet.
I AM HEALTHY, HAPPY, ENERGETIC!
Learn
Very often we complain that we don’t understand many of life’s problems, we get lost in situations: we don’t know what to do, what to do. However, we all have enough intelligence, intelligence and the ability to learn. You can learn anything; there are books, tapes, and courses for this. They are everywhere and available to everyone. If you don't have much money, go to the library. Find or create a group to study independently. Know that you will learn new things until your very last day.
I AM LEARNING AND DEVELOPING! Secure your future
Every person has the right to personal funds. Own money develops our self-esteem and gives us a sense of confidence. You can start with a small amount. It is important to continue saving, putting aside money:I CONSTANTLY INCREASE MY INCOME!
Unleash your creativity
You can approach any task creatively - from baking pies to designing skyscrapers. Take time to express yourself. Create! You can do it.
I ALWAYS FIND TIME FOR CREATIVITY AND SELF-EXPRESSION!
Make joy, love and happiness the center of your life
Joy and happiness exist within each of us. If we are happy, then our creative potential increases, we become open to new fresh thoughts and ideas, we can enjoy every little thing.
I AM FULL OF JOY, I AM HAPPY
Be honest: keep your word
In order to respect and value yourself, you need to be honest. Learn to keep your word. Don’t rashly promise something you can’t keep, especially to yourself. Do not promise yourself that tomorrow you will go on a diet, or that from tomorrow you will start every morning with exercise, unless you are one hundred percent sure that you will fulfill your promise. You have to believe in yourself.
Establish a strong spiritual connection with life
This particular thread may or may not have anything to do with our religious beliefs. Children have no choice - they are handed down the religion of their ancestors. But as adults, we ourselves are able to choose our own beliefs and spiritual path.
Each of us needs to retire from time to time, to be alone, to talk with ourselves.
Your relationship with your inner self is the most important part of life. Take time to sit in silence and listen to the voice of your inner wisdom. I FIND SUPPORT IN MY SPIRITUAL BELIEFS, THEY GUIDE AND SUPPORT ME.