First, relax posture training.
The purpose of this training is to teach trainees to learn the most basic relaxation posture and practice it according to the local actual situation at that time.
1. Lie flat.
According to the actual situation, you can choose beds, loungers, floors and other places. Legs straight, slightly apart. If you feel uncomfortable, you can bend your legs a little. If your head is uncomfortable, you can put a pillow or something like that under your neck. If the back is uncomfortable, you can put some clothes and the like to achieve the purpose of comfort.
The main purpose of this stage of training is comfort, and when the trainees feel comfortable, they achieve the expected purpose.
Relax your hands
Naturally place your arms at your sides, with your hands about 4-5 inches away from your body and your palms facing down. Or put your hands naturally on your abdomen and support your elbows on the ground.
The purpose of this stage of training is to keep your hands relaxed naturally.
Relax your legs
Close your eyes naturally, don't be too nervous or too relaxed.
The purpose of this stage of training is to make trainees feel that their eyes are naturally relaxed.
4. Breathing rhythm
Pay attention to the various changes in the chest and abdomen during breathing. First, pay attention to the regular changes caused by breathing. When a person inhales, his chest and abdomen will bulge slightly. When people exhale, the chest and abdomen will contract slightly; The second is to pay attention to the irregular changes in the breathing process, such as some special changes.
The purpose of this stage of training is to let trainees learn to pay attention to breathing rhythm.
Relax abdominal muscles
Exhale a little deeper, but not too hard. Let the breathing muscles between the abdomen and ribs relax more.
The purpose of this stage of training is to relax abdominal muscles.
Release weight
Exhale a little deeper and let all the weight of your body be released on the chair, floor or bed.
The purpose of this kind of training is to reduce the weight of the body and make the trainees feel relaxed because of the release of weight.
7. Relax the nervous system
When trainees pay attention to their breathing rhythm, the nervous system will gradually reduce the degree of excitement and produce a sense of tranquility.
The purpose of this training is to relax the nervous system.
To complete this training plan, practice twice a day, each time 10- 15 minutes, for two weeks. If you are busy with work or study and have limited time, you can practice just after waking up or before going to bed. Once you master this practice method, you can choose a suitable place to practice, such as plane, bus and train.
Second, facial muscle relaxation training
Facial muscles are a window of people's psychological reflection, and a person's various emotions can be expressed from facial muscles. Stress can also be manifested through facial muscles, leading to headache, facial pain, neck pain, grinding teeth and so on. Therefore, facial muscle relaxation training can relieve people's stress.
1. Lie down comfortably according to the requirements of the first relaxation training.
2. Repeat the seven basic steps of the first relaxation training until the training requirements of each step are met.
3. Maxillary muscles
Close your eyes, close the upper and lower rows of teeth, and bite the bullet slightly. Then check whether the jaw plate is hard and firm by hand. Usually, there are two basic ways to feel the muscles of the chin. One is to feel the tightness and hardness of the jaw directly through the muscles; The other is to feel the external muscle condition by hand touch. Put your hands on your face, from the corners of your mouth to your ears, and gently press down your chin. You can't miss every place. Then relax the mandibular muscles, experience the difference between tension and relaxation through the self-feeling of fingers and muscles, and finally realize the disappearance of tension.
It should be noted that mandibular muscles play a very important role in daily life, such as eating and talking, and the completion of these activities depends on mandibular muscles. Therefore, when it is not necessary, the mandibular muscles should be relaxed as much as possible.
4. Forehead muscles
First of all, frown hard and notice the T signal on the upper part of the nose, that is, the forehead (that is, the tension signal, the same below). If there are many T signals, you can feel them with your fingers. Secondly, try to relax the forehead muscles, don't frown, and use your fingers and T signals to feel the difference between tension and relaxation.
The muscles in the forehead are connected with the muscles in the back of the brain. The tension of the forehead muscles will cause changes in the connected muscles, causing headache, neck pain and head tension. If there are causes of stress in objective reality, we can relax the tension by relaxing the forehead muscles, so as to achieve the purpose of reducing or eliminating stress.
5. Leg muscles
First of all, close your eyes hard to make the eye muscles tense to a certain extent, and at the same time feel the whole facial muscles tense, and even feel other parts of the body tense. Secondly, let yourself relax, pay attention to the disappearance process of T signal from face to whole body, and then compare the great difference between tension and relaxation. The training time of eye muscles is 30 seconds to 2 minutes. When a person faces external pressure, the tension of extraocular muscles may change to some extent, which makes the whole nervous system in a state of tension. Learning to relax the eye muscles can effectively relieve the tension of the nervous system.
Relax oral muscles
First, try to make your mouth muscles tense, if you close your lips, bite your lips, or make strange movements related to tension. Secondly, relax the mouth muscles and carefully understand the difference between tension and relaxation.
Third, relax your hands.
Hands, like face, are also important organs to express stress. Under pressure, hands can behave as playing with things and so on. Hand tension usually further increases people's sense of stress and strengthens the original sense of tension.
1. Press Training 1 to relax yourself, sit in a chair or lie quietly in bed.
2. Repeat the seven basic steps of training 1 until you are relaxed.
3.
Conventional fist-clenching. Clench your fist hard and feel the muscles on both sides of your hands and forearms tense. Some people may feel that other parts of the body are also in a state of tension because they are highly focused when clenching their fists. Then slowly loosen your fingers, and you will feel that your hands and other parts are in a relaxed and comfortable state.
4. Specific fist grip method. Use a special fist clenching method to make your hands and forearms tense. Then, slowly relax yourself and feel the comfort brought by relaxation.
You can repeat the practice many times.
Pay attention to strengthening the exercise of hand muscle relaxation in daily life, which can be carried out anytime and anywhere. Once there is a stimulus that causes tension in the objective environment, you can relax your hands and arms first, and then relax your face, which can effectively alleviate all kinds of discomfort caused by tension.
Fourth, relax shoulders and shoulder muscles.
Shoulder and shoulder muscles show tension under pressure. Relaxing the shoulder and shoulder muscles can transmit the relieved T signal to the nerve center, thus making the brain in a relaxed state.
1. According to the basic requirements of training 1, sit quietly in a chair or lie in bed to relax.
2. Repeat training 1-3 to relax facial muscles, hands and arms.
3.
Press the thigh, press the sides of the thigh with a little force, and there will be a sense of tension from the hands and arms. At the same time, you can find that your chest and shoulders are in a state of tension by carefully understanding the following contents. Pay attention to the change of t signal. Then let yourself be relaxed and pay attention to the difference between tension and relaxation.
4.
Repeat the previous step and pay attention to the muscle tension behind the shoulder, which usually extends from the scapula to the top of the upper arm. Pay attention to the T signal, and then put yourself in a relaxed state, comparing the difference between tension and relaxation.
Shrugged his shoulders. Pay attention to the muscle tension from the scapula to the head, then let yourself relax, put your shoulders down, pay attention to the change of T signal, and compare the difference between tension and relaxation.
6.
Push your shoulders back as far as possible, pay attention to the muscle tension from the spine to the scapula and from the scapula to the top of the upper arm, and pay attention to the generation of T signal. Then let yourself relax and pay attention to the differences before and after comparison.
7. In a week's time, practice frequently and repeatedly to achieve the purpose of consolidating the effect of practice.
Fifth, relax neck muscle exercises.
The neck muscle is a difficult part to train, which is directly related to tension. Relaxing the neck muscles can effectively relieve the tension caused by stress.
1. Sit or lie down in a relaxed posture, and repeat the first four exercises until the muscles of the face, hands, arms, chest, shoulders and above are in a relaxed state.
2.
Put your hands under your head and press back with your head. You will feel the muscle tension on the back of your hand and neck, which may extend down to your back. Hold this position for a few seconds, and you will obviously feel the T signal from your muscles. Then let yourself be in a relaxed state, relax your muscles, put your hands on the pillow naturally, and there is no tension in your neck. After a few minutes, repeat this action, but with less attention than the first time, concentrate on feeling the vague T signal, then relax yourself and completely relax the neck muscles.
3.
Sitting or lying in a basic training posture, then gently raising your head and neck, you will feel the front and sides of your neck gradually tightening, and this tension can gradually spread to your abdomen. After a few seconds of persistence, you will feel nervous and realize the existence of T signal. Then, relax yourself, relax your muscles, release tension, and put the weight of your head back on the pillow.
4.
Keep the right posture. A person's chin should be in a straight line with the center line of the body, and pay attention to the natural state of the chin and the body. The chin should not be too prominent (far above the midline of the body) or too backward (far below the midline of the body). Good posture is a kind of relaxation for the body itself, on the contrary, it will increase the sense of tension and improve people's sense of pressure.
5.
Shrug your shoulders reasonably. In daily work and life, people often shrug their shoulders inadvertently, which in itself will also cause neck muscle tension. Once you find yourself in a state of shrugging, you should adjust it in time to relax yourself and relax your muscles.
6. shake your head left and right. According to the current situation, you can shake your head clockwise or counterclockwise to promote blood circulation of neck muscles, thus relieving muscle tension and pressure.
Sixth, relax the lower back and abdominal muscles.
The muscles of the lower back and abdomen are closely related to those of other parts. Relaxing this part can also relieve the pressure on other parts.
1. Sit or lie in a calm and relaxed posture, and repeat the first five exercises until these parts are in a relaxed posture.
2.
Arch your back hard and keep it for a period of time (controlled by the trainee himself) until you feel nervous in your back muscles and a T signal appears. Then, relax yourself and put your waist back in its original position. Then compare the two States of tension and relaxation.
3. If you find the slightest tension, arch your back slightly until you feel the slightest tension, and then relax yourself.
4.
Sit in a chair with a backrest and put your hands on your thighs. After a few minutes, adjust your sitting posture to be straight. After about 20 seconds, pay attention to the tension from the back, and other parts of the body will gradually feel nervous. Then return to the natural sitting position, the spine bends again, the body weight is borne by the hips, the thigh muscles are relaxed, and the pressure is reduced.
5. Abdominal contraction, check the tension of abdominal muscles, pay attention to finding T signals, then relax the abdomen and reduce muscle tension.
Seven, relax the muscles of the legs and feet.
Leg and foot muscles are also an important part of body stress. In daily life, it can be found that some people's legs and feet are in a state of tension, such as their feet constantly twisting, one foot on their thighs or knees crossed.
1. Sit comfortably in a chair with your knees about 60 cm apart and your hands on your thighs.
2.
Press your feet hard on the floor and push forward slightly. Note that the muscles in the front thigh under your palm begin to become tight and hard, and keep this position for 5 minutes. Relax yourself and let the tension disappear until the T signal stops. Then put it on the floor with less pressure and repeat the above actions until you realize the slightest muscle tension, and then do relaxation training.
3. Do all the training for the first six items, and let all the muscles be in a relaxed state.
4. Press the floor backwards with one foot, and you can find that the muscles behind the thighs are tight and hard. Hold this position for 5 minutes, feel the T signal, and then let the muscles relax.
5. Keep your toes up for a short time, then relax and pay attention to the change of T signal on the front side of your calf.
6.
Stretch the footboard inward to feel the tension on the front and inside of the calf, then stretch the footboard outward to experience the tension on the outside of the calf, with toes overlapping, and pay attention to the T signal from the footboard and calf muscles. Then relax and eliminate the tension.
Eight, relax the throat muscles
Laryngeal muscles have a certain relationship with muscle relaxation, which is an important index to relax laryngeal muscles well.
1. Take a comfortable and quiet sitting or lying position, close your eyes and feel the T signal with your heart.
2.
Put the fingertip of your left hand on the Adam's apple and recite a short poem or folk song loudly in a clear voice. Pay attention to the following changes when reciting poems: the movement of lips, the movement of tongue, and the movement of fingertips pressing the throat. It's easy to feel these movements when you speak loudly. Then let these muscles relax.
Recite poems or ballads in a low voice and slowly, and you will feel the tension of your speaking muscles again and try to relax them.
4. Repeat, with a voice similar to a whisper, we can find that the T signal is weakened, but it still exists. Try to relax these muscles.
5. Take a 5-minute break. When you recite poems slowly in your mind, you may find that your lips, tongue and throat are still moving slightly, indicating that these muscles are still tense to a certain extent, so try to relax.
6. Don't use your fingers, just use your muscles to feel nervous.
It is impossible to completely relax the muscles of lips, tongue and throat, but people can relax these muscles to achieve the purpose of calming the mind.
Nine, relax the eye muscles
1. Sit or lie down in a relaxed and calm posture.
2.
Close your eyes for a few seconds. The eyeball moves to the left. At this time, you will feel nervous on the left side of your eyes, because the muscles are pulling the eyeball horizontally. After holding for a few seconds, you will feel the existence of the T signal and then return to the normal position. 1 minute later, turn right again and experience the T signal again.
3.
Pay attention to your eyes when you think. Before closing your eyes to do this exercise, read the following text carefully, know what you want to do, and relax your muscles as much as possible. Let's start thinking about the following questions: 17, 19, 29, 37, 47. Close your eyes and add up these figures. What kind of answer did you get? —— 139、 145、 149、 155。 When you seek the answer, pay attention to the slight contraction of eye muscles, so that your eyes can jump from one number to another.
4.
Imagine a familiar scene-a room or a car, etc. When you describe these scenes, your eye muscles will also move with them. When you completely relax the eye muscles, you will find it difficult to complete the imaginary composition.