Tip 1: Relaxation Technique

Psychology

Tip 1: Relaxation Technique

Relaxation, or relaxation is a useful skill,helping to regulate their emotional state and quickly restore strength. Having mastered the technique of relaxation, you can learn to feel your body better, which means - to be more attentive to its needs

The technique of gradual relaxation consists in the consecutive tension and relaxation of different muscle groups.

For relaxation, choose a quiet comfortable place and a time when no one will disturb you. It is better that no other people or animals are present in the room. You can include calm music.

Lay down on the floor (you can put a mat orgymnastics mat), close your eyes, get rid of extraneous thoughts, relax the body, from the tips of your toes and ending with the crown. Make sure that all your muscles are completely relaxed.

Take a few deep breaths. Feel how with each exhalation you are released from tension.

For a few seconds, strain your toes, and thenrelax them. Take a deep breath, hold your breath for 10 counts, and then slowly exhale, focusing on the sensations in the relaxed muscles. Mentally compare your sensations in relaxed and tense muscles.

Gradually include the muscles of the feet, legs, thighs, abdomen, back, arms, neck, face and head. After the performance, lie down for a few minutes.

In the process of relaxation, it is important not to lose concentration on your feelings and not to allow extraneous thoughts.

Tip 2: How to get rid of meteorological dependence

Increased sensitivity to changesweather affects not only the elderly, but often even young and quite healthy. Nevertheless, meteorological dependence can significantly worsen our well-being and quality of life.

The main symptoms of meteorology

Palpitations, headache, drowsiness, orinsomnia, lethargy, blood pressure changes, malaise, lack of appetite - the symptoms of meteorology are diverse. The body can react to any changes in the weather, whether it is temperature fluctuations, magnetic storms or high air humidity.

Causes of meteorological dependence

Although meteorological dependence suffers and quitehealthy people, yet most often it speaks about the presence in the human body of chronic diseases - usually associated with the cardiovascular system, with the respiratory system, the digestive system, as well as with cold and rheumatic diseases, diseases of the nervous system and eye diseases.

Recommendations of specialists

Often go to the fresh air.
Do not neglect exercise.
Eat right.
Get enough sleep.
Learn simple techniques of relaxation.
Refrain from alcohol.
Contrast shower - one of the most effective and proven means to combat meteorological dependence.
Very effective hawthorn - acts as a vasodilator and antispasmodic. Sold in pharmacies in filter packs.
Do not start chronic diseases. Observe the doctor's recommendations.
Include in the diet more fruits and vegetables, drink vitamins.

Tip 3: Relaxation: breathing techniques for peace of mind

The pace of modern life is too high, because of theconstant rush and stress, we are increasingly losing touch with your body. It would seem that breathing can not be wrong. But because of anxiety and fatigue, it becomes frequent and shallow, and therefore we get less oxygen. Coping with stress and relax will help simple breathing techniques.

Instructions

It is necessary to master the technique of diaphragmaticbreathing: you need to put a palm on your stomach, then slowly inhale and exhale. It is important that at the same time the hand should be raised and lowered. It is necessary to maintain this rhythm of breathing. Then you need to breathe in and out so that the breath is shorter than the exhalation. With the correct performance of the exercise, the body will heat up, and the arms and legs will feel heavier. Now you need to help the body to become soft: for this, the facial muscles must be relaxed, especially the forehead, the lower jaw "let go".

Involve volume of lungs will allowtechnique of full breathing. It is necessary to make a full exhalation, and inhaling then, the upper part of the abdomen should be puffed out, then the thorax gradually expands, the inspiration ends with the lifting of the shoulders, while the stomach retracts. During exhalation, the shoulders drop and the stomach relaxes. You need to focus on the rhythm: note the exhalation and inhale, and then you will be able to feel how the whole body responds to the breath.

Each lesson of yoga ends with asanas of "shavasana". This wonderful method of relaxation helps to relax really and it turns out for everyone. To properly perform "shavasana", you need to lie on the floor and close your eyes. Consciousness remains active - the relaxation process should be observed from the side. Then you need to take a deep breath and exhale. Moving attention from the top down, begin relaxing the face, neck, shoulders, hands, abdomen, waist, hips, ankles, feet. Attention should be moved throughout the body, with distraction, gently returning to the present moment. It is possible to stay in the asanas of "shivasana" from 10 to 20 minutes. The way out of it should be calm, slow, with a deep breath.