?What is your opinion relax
Is a relaxation from the scientific point of view that make the nerves and reduce the severity of neurological and psychological stress, and relaxation exercises are only a set of exercises to calm the nerves next to relieve anxiety nervousness and tension, and usually take a relaxing 20-minute training sessions +15 minutes to practice relaxation practice, while be there are weekly session between 15 to 20 minutes
Under accumulations of life, and the human face of difficulties and problems endure anxiety and tension, a person needs to practice some exercises and would grant a state of calm of psychological comfort and physical comfort. And called on those exercises term "relaxation exercises", and perhaps of the most traded among people yoga examples, in addition to being teaches you how to cope with the difficulties of life and the steadfastness of its problems. Prior to talk about this most important relaxation exercises addressed, it must be pointed out the importance of attendance Altmaranat on a daily basis, which begins the duration of 10-20 minutes, after which the increase occurring in terms of time gradually for up to 60 minutes
: The most important relaxation exercises
Deep breathing: is one of the simplest relaxation, and this exercise is based on how to breathe as good and right, and advantages of this exercise, the possibility of exercising at any time and in different places, and its ability to give you a few quick feeling nervous in the event of his whereabouts. And the mechanism of deep breathing is breathing from the abdomen deeply so that put a hand on the stomach and the other on the chest, following inhalation of oxygen through the currencies of inhalation and exhalation, taking care during the air intake pull it slowly and deeply from the stomach, noting that the hand placed on the stomach are to rise and decline during entry air out
Muscle relaxation gradual: This exercise is one of the best relaxation exercises, working to ease the tension, anxiety and stress, and its mechanism is focusing on the right foot and tight muscles and count to ten, and then relax them with attention on your sense after the completion of the Artkhaiha Turning then to the foot and left the same way. You have to apply this exercise all muscle groups in the body the following order: the right foot, left hand, right leg, left hand, right thigh, left, buttocks, abdomen, chest, back, arm and right hand, left hand, neck, shoulders, face
Meditation: the best and easiest exercises, works to get rid of the fatigue and tension, requires a place characterized by calm and in particular being has a beautiful scents that help meditation gardens. As could be practiced meditation process in seating positions, standing or walking. For example, you can sit your eyes focused toward the landscape to be the point at which you have chosen the toast of your concentration
Imagine: Through your imagination for yourself and you sit in the place of you is a source of freedom, comfort and likable Ksear to your heart, a poet of the imagination through this like you stand on the seashore or granulated place for you. Where it can be to humans through the imagination to retrieve pictures of happy events experienced by, or imagine some of which did not happen yet, and will be able to live the happy events in his mind through his mind like a completely taking place in reality
:Tips before practice sessions and relaxation exercises
1) the person to focus his thinking at the moment and the process of relaxation and that gets him a deep sense of order to actually succeed in reducing anxiety and stress rate
2) during relaxing moments on the person to imagine the tranquility and happiness and attitudes beautiful emotions like colors of greenery and flowers and transparency of running water and the sky clear and the lights light dreamy times
3) make sure to put all the muscles of the body in a state of extroversion and relax with close eyes to the lack of distracting the mind and attention in preventing relaxation occurs
4) Relax a form of self-treatment in order to adjust the emotions and relieve anxiety and change the concepts of life and cruel, stubborn to the entire behavior of thin built on self-confidence
5) must take into account the time to relax and avoid it after waking up or before going to sleep or times of extreme stress and choose the right place comfortable
: Relaxation techniques
It is a muscle relaxant to imagine scenes sends peace and quiet at the same Mmarsha
: Implementation method
Sit in a comfortable position
- Close your eyes and take a deep breath and Ahbsa air in your chest for 15 seconds and then get out the air from your chest deep Bzver. Repeat the above three times
- Now you need to focus attention on the muscles and the scalp, forehead, eyebrows, eyelids, cheeks, lips and lower jaw, tongue and national loosen the muscle order groups and make relax stream automatically applies them from beginning to end, leaving them smooth, free from any tension
- Focus your attention on the muscles of the neck, shoulders, arms, thighs, forearms and fingers, Relax the muscles in order to relax and make the stream automatically applies them from beginning to end, leaving them smooth, free from any tension
- Repeat the above Push stream relax the upper back and the sides of the spine and lower back and the muscles of the rib cage, an imaginary airway and entry and allowing free to your lungs and then exit to the outside and Astchari how your body floats above the water and then invited to relax stream is valid and glides into the abdomen and middle muscles, and make sure the feeling of calm and tranquility
- Focus your attention now to the muscles of the thighs, legs, ankles and toes, and loosens the muscles and A_i_ary where gravity and calm and blood flow
- Now all your body relaxed and calm, you now feel more at ease, calm and relaxation and serenity, tranquility and immerse your body and yourself, and also feel the escape of tension, nervousness, irritability, anxiety and fear
- Make sure the completion of this relaxing and you feel more at ease, vitality and recovery
- Know that you hold in this relaxing and mastery will you become more able to enter into it
quickly and will Tmlkin control of yourself and your ego and with repetition will increase the depth of relaxation
- Remember that you are with a relaxation exercise should Being conscious and alert
- Leave yourself five minutes after the completion of the previous training and then open your eyes and Return to the periphery gradually
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