Exercises to relax and release emotional and muscle tension. Breathing exercises to calm the nervous system, relieve tension, and for deep sleep

The famous German philosopher Arthur Schopenhauer argued that nine-tenths of our happiness depends on health. Without health, there is no happiness! Only complete physical and mental well-being determines human health, helps us to successfully cope with diseases, adversities, lead an active social life, reproduce offspring, and achieve our goals. Human health is the key to a happy, fulfilling life. Only a person who is healthy in all respects can be truly happy and capable ofTo fully experience the fullness and diversity of life, to experience the joy of communication with the world.

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A breath of fresh air - often this expression means that a person has come out of some difficult life situation. But few people think that by observing the basics of correct air consumption, you can not only significantly improve the quality of your health, but also clear the psycho-emotional background from the presence of negative energies.

The mechanism of the effect of respiration on the body

At the physical level, the breathing function operates according to the following scheme. Circulating through the body, the bloodstream picks up all the debris that floats through the vessels:

• dead cells;
• fragments of blood vessels;
• toxins.

All the collected dead and waste material is carried through the lungs. Further, with the correct inhalation, fresh air flows in, the blood is saturated with it and carries oxygen to the rest of the organs, and all the garbage is burned with the correct exhalation. That is, competent absorption of vital energy helps to cleanse the body and saturate it with the required amount of air mixture.

With light, that is, shallow breathing, when a person breathes only in the chest area, there is stagnation of debris and a lack of the necessary air supply, because the lungs do not fully open.

From here, in the first place, the onset of respiratory diseases, even infectious ones, originates, because it is much easier to affect the weakened lungs. And since a lot of dead and dirty material accumulates inside the organs, it turns out a rather cozy place for the brood of bacteria and the active settlement of the colony of helminthic invasions.

Over time, there is no place for waste, and the pale and bluish blood that has come here is forced to drag its load back and attach it wherever it is.

But if breathing goes through a full cycle and the lungs are constantly saturated with the necessary mixture, and then they are qualitatively cleansed, then not only correct functioning occurs, but also the healing of the body.

The types of correct breathing are divided into:

• Abdominal. With this type of breathing, the largest amount of air enters the lungs, with a minimum expenditure of muscle effort. But, often, this type of breathing, roughly speaking, belly breathing, is impossible, since around the waist the body is tightly intercepted by a belt. But if you manage to carry out several breathing cycles at least a couple of times a day, then this will benefit your health.
• The average. This breathing occurs due to the movement of the ribs, and also fills the lungs with air well, but does not open them to the end like the abdominal one.
• Superior or clavicular. Such breathing is inherent in the general population, it affects only the tops of the lungs, and does not allow them to work at full capacity.
• Deep full. This is a harmonious and healing type of air intake. It combines all three types and provides maximum intake of the required mixture inward and a large volume of ejection outward.

How breathing helps you avoid negative emotions

Correct and deep breathing during stress helps to calm down rather quickly and put your emotional background in order. Active quick breaths make the blood move faster, the heart rate increases, and there is no time for the complete necessary process. The body begins to work in a double amplification mode, hyperventilation also occurs, and brain activity is somewhat dulled. Therefore, often, a person makes the wrong decisions in a stressful situation.

But if you train yourself to act deliberately, then the flow of breath will help you quickly recover, and breathing will help in a short time.

To control the breath means to learn. After all, ignoring the activity of our body and letting it go to free bread, a person completely loses control over what is happening around. And he is left alone with the emotions and impaired functional activity that precipitate him.

But meditative concentration on absorbing air gives time to establish control, calm the "monkey mind" and reflect on the origin of negative emotions.

Examples of breathing exercises

For example, you can make it a rule to do several breathing exercises daily. It is advisable to do this in the morning, upon waking, and in the evening before bedtime. Although, with a lack of time, you can invigorate your body in the morning, on the way to work, and when you return home in the evening. It should be remembered that the inhalation should always be shorter than the exhalation, and it is best to count the beat. For example:

• inhale - one, two;
• exhale - one, two, three, four.

Breathing Technique for Stress

• Put your hands on your stomach. Inhale slowly, straightening the entire abdomen, inflating it, and also exhale slowly, trying to make the front wall of the peritoneum go as deep as possible to the spine. The number of repetitions is 10 times.
• Place one hand on your chest and the other on your stomach. The hand on his stomach should control his immobility, and the hand on his chest, on the contrary, should rise and fall along with the waves of breathing. The ribs are involved in the process. The number of repetitions is 10 times.
• The hands should now control the peritoneum and chest. And the collarbones and shoulders, along with a sigh, rise to the chin. Repeat 10 times too.

Thus, the lungs are worked out. They straighten out, get rid of unnecessary garbage and begin to work actively.

But for a more complete effect, it is worth finishing the exercise with deep breathing.

If you combine all three cycles into a single whole, starting with the abdomen, then the lungs will be blown through with a single wave, and the body will receive the necessary rhythm of work. It helps a lot.

Attention! Air should enter the respiratory system through the nose, and not through the mouth. Because, passing through the nostrils, it is heated and cleared of impurities and dust. And also comes in an even thin stream. Inhaled through the mouth, the mixture immediately falls like a stone, bringing with it pollution and cold. Which greatly weakens the internal organs.

This type of breathing is useful for stress, or rather, for the recovery period. But also for the restoration of health.

When a person is very worried, they say to him: "breathe deeper." During times of severe stress, the processes in the body begin to accelerate, so it needs more oxygen. Or, conversely, in situations where a person is in a nervous, tense state that requires increased attention, breathing slows down and becomes rare. For example, while watching a spectacular circus stunt, the audience is in a state that is usually referred to as "watching with bated breath." This relationship of mind and breathing allows regular breathing exercises to be used to calm the nerves. People who master the technique of correct breathing have the ability to control their mood, mental state, and relax the nervous system.

• What kind of breathing is used for relaxation?
• Basic breathing patterns
• Rules for performing breathing exercises
• The simplest breathing exercises
• Exercises to Calm the Nervous System
• Breathing to relax and clear the mind
• Breathing exercises for sleep

What kind of breathing is used for relaxation?

Any breathing exercises to calm the nervous system of an adult are based on the task of a strict rhythm. After all, it is important to understand that the effect of breathing exercises on the body depends on the strength and frequency of breaths, their depth, and the duration of breath holding. If you breathe shallowly, too often, then small portions of oxygen will enter the lungs, and the calming effect will not be achieved. Moreover, the nervous system will be stimulated, which will cause an increase in its activity.

Therefore, any breathing exercises are based on measured and deep breathing. In this case, the lungs are more fully filled with air, which leads to the enrichment of all body tissues with oxygen, due to which blood pressure normalizes, muscle spasm is relieved, the brain begins to work better, and the nervous system relaxes.

Basic breathing patterns

There are 4 types of breathing in breathing exercises:

• filling the upper lungs with oxygen, when the breaths are made by the movements of the collarbones;
• chest breathing, when the ribs open and contract;
• abdominal breathing with the help of the abdominal muscles, thanks to which the diaphragm begins to move, the internal organs are massaged and oxygenated;
• undulating breathing pattern, in which the three breathing patterns described above are sequentially used.

These breathing methods are basic, and based on them, other breathing techniques have been invented that are used to strengthen and calm the nerves.

Rules for performing breathing exercises

When choosing soothing breathing movements, you need to learn the most important rules for any technique, non-observance of which will reduce all efforts to waste:

• Any breathing exercise to calm the nervous system should be done while lying or standing, in which the back is completely straight.
• The exercises are best done with closed eyes, meditating and imagining pleasant pictures and images.
• You need to fully concentrate on the breathing process, at first you have to control it consciously. Gradually the need for conscious control of inhalation and exhalation, but you will still need to concentrate on the breathing process itself.
• The mind should be rid of any negative thoughts, and all muscles should be completely relaxed. Relaxation of the muscles should be done smoothly - from the tips of the toes and further up the body, paying special attention to the face, neck and shoulders, in which the muscles are most tense.
• Soothing exercises need to be repeated 5-10 times, but do not overstrain at the same time. Before moving on to the next exercise, you need to wait a little so that the body has time to adapt.
• Taking breaths, you need to imagine how the body, along with oxygen, is filled with calmness and pure energy. During exhalation, you need to imagine how the accumulated tension is "squeezed out" from the body.

• It is also useful during breathing exercises to repeat to oneself attitudes such as “I am calming down,” “I am calm,” “I am relaxing," etc. Such formulations should not contain negative particles of “not” and simply negative content (“I’m not "), And the forms of the future tense (" I will soon calm down ").

The simplest breathing exercises

The first breathing exercises are based on nasal breathing, they need to start with a full exhalation using complex breathing.

• Breathing in the stomach. During a deep breath, the abdomen inflates and falls off when you exhale slowly. The duration of the inhalation is 3-4 seconds, after which it is required to hold the breath for a couple of seconds, and then exhale for 4-5 seconds. The interval between breaths is 2-3 seconds.
• Chest breathing. Inhale - the ribs "open" for 3-4 seconds, then hold the breath for 2 seconds. Then there is an exhalation, the chest is "compressed" for 4-5 seconds. Then there is a 2-3 second break, and the exercise is repeated.
• Clavicular breathing, in which the collarbones rise when inhaling and descend when exhaling. The intervals and duration of the exercise are the same.
• Undulating breathing, in which inhalation begins in the abdomen, then continues with the chest and ends with the collarbones. The exhalation occurs in the opposite direction. The final stage should be carried out especially measuredly.

Exercises to Calm the Nervous System

Often in everyday life you can hear a fairly common phrase: "All diseases are from the nerves." Indeed, the state of the nervous system is closely related to the state of health. And among those people who do not know how to control their nerves, hypertensive patients, ulcers, and heart disease are very common.

Exercise number 1

This stress relief exercise can be performed in any position that is comfortable for you - sitting or standing. First you need to take a deep breath. Then you need to hold your breath, mentally imagine a circle and exhale it slowly. Exhale in this way three more circles, and then imagine a square and also mentally exhale it twice.

Exercise number 2

The exercise is done while lying on your back. It is necessary to establish rhythmic, calm breathing and imagine that with each inhalation your lungs are filled with vitality, and as you exhale it spreads over all parts of the body.

Exercise number 3

According to many experts, yawning helps to fill the blood with oxygen and release it from excess carbon dioxide. Also, during a yawn, there is a tension in the muscles of the mouth, face, neck, which leads to an acceleration of blood flow in the vessels of the brain. Yawning improves the blood supply to the lungs and expels blood from the liver, increases the tone of the body and creates impulses of positive emotions.

These positive properties of yawn are used by the Japanese who work in the electrical industry - they do breathing exercises every half hour, which is very helpful in stressing. They together break away from work for a short break in order to yawn in an organized way with the whole team, and then start work again.

A positive yawn must be correct: it must be done with closed eyes, and as wide as possible with an open mouth. In this case, the oral cavity should be tense. In this position, try to pronounce the sound “oo-oo-oo-oo” low and stretched out and imagine that a cavity is formed inside the mouth, going down.

Stretch with your whole body while yawning. To make the exercise even more effective, you can do it smiling. A smile, as you know, promotes the formation of a positive emotional impulse and perfectly relaxes the muscles of the face.

Exercise number 4

If you have to go through a psychologically tense situation, then in order to maintain self-control in it, self-confidence, conscious management of the situation, it is recommended to do this exercise. Imagine that there is a powerful press in your body at chest level. Take short and energetic breaths, clearly feeling the presence of this press in your chest, its strength and weight. Then take slow, prolonged exhales, imagining that the heaviness falls down and drives out emotional tension, unpleasant thoughts from the body. Finishing the exercise, you need to mentally "shoot" all negative emotions into the ground with the press.

Nerve Calming Exercise Videos:

Breathing to relax and clear the mind

Exercise number 1

Take a fairly deep breath through your mouth, pressing your lips together tightly. You need to exhale the air in short jerks, as if pushing it out from the inside, also through pursed lips.

Exercise number 2

Inhale deeply, drawing in your belly. The exhalation is done in short jerks, in portions, through the lips folded into a pipe. It is necessary to exhale until the lungs are completely empty. Then wait a few seconds and repeat the exercise.

Exercise number 3

Place one palm on your forehead and the other on the back of your head. This position helps to increase blood flow, purify consciousness and mind, relieve tension and anxiety. Keeping your palms in this position, inhale and exhale measuredly, making short breath holdings between inhalation and exhalation.

Exercise number 4

Here, the technique is applied successively pinching the nostrils with the right hand. Place your thumb on your right nostril and your pinky on your left. Alternately through both nostrils, you need to carry out calm breaths and full exhalations. When the right nostril is pinched, the left hemisphere of the brain is stimulated and vice versa.

Exercise number 5

This exercise is used to relieve stress. First, a rather deep, but short breath follows, after which you need to hold your breath for 4 seconds and go on to a deep full exhalation. This is followed by a 5 second pause before the next breath.

Videos with soothing breathing exercises:

Breathing exercises for sleep

For people who suffer from a disorder such as insomnia, breathing exercises for sleep are recommended, the exercises of which are aimed at training the correct breathing rhythm and normalizing not only sleep, but also the general mental state.

Exercise number 1

Take a calm, deep breath while slowly protruding your belly, opening your ribcage and filling it with air. The chest, filling with air, should rise and tighten the stomach. This will fill all parts of your lungs with air. Then slowly exhale the air from them in the reverse order: first, the lower parts of the lungs are emptied, then the rest, simultaneously deflating and lowering the stomach, and then the chest.

Exercise number 2

While doing this breathing exercise to improve sleep, you need to make sure that your chest remains as still as possible. Breathe in deeply, sticking out your belly, and then exhale the air from your lungs, pulling your belly back in.

Exercise number 3

These deep sleep breathing exercises can help you relax and deal with insomnia. A very simple technique is used here: for 5 minutes, carry out light, slow inhalation and exhalation, concentrating on the breathing process and listening to your own inner sensations. To make this exercise more effective, it is advisable to press your palms against the solar plexus, and breathe with your chest and stomach.

In the first days, breathing exercises before bedtime should be done for no more than 2-3 minutes. Gradually increase your class time on the following days.

Exercise too intense can lead to over-alertness and impairment of the process of falling asleep.

When doing gymnastics, you need to carefully monitor your feelings. If you feel tired and tense, you should immediately stop exercising. Do breathing exercises with a good, calm mood, mentally setting yourself up for a healthy sleep.

Do you use breathing exercises to calm your nerves or to improve your sleep? Do they help you? Let us know in the comments.

Breathing is directly related to the work and state of the nervous system. This is why breathing exercises to calm the nerves are so common and effective. Many of these form the basis of yoga breathing practices. But you do not need to have special knowledge to learn how to breathe correctly, getting rid of, and overexertion.

What is breathing for relaxation?

The correct rhythm when performing breathing exercises for calming is achieved by certain intervals of holding the breath, both before and after exhalation. It is important to give the body the opportunity to adapt between the exercises performed, which are different in their techniques and require a certain skill.

• filling the upper part of the lungs with oxygen, breaths are carried out due to the movement of the collarbones;
• breathing with the chest, when there is an "opening" and "compression" of the ribs;
• inhale with the help of the abdomen - "abdominal breathing"; thanks to such inhalation and exhalation, the diaphragm moves, the internal organs are massaged, and the oxygen saturation of the blood increases;
• undulating breathing when all three of these areas are involved.

Exercise rules to calm the nerves

Choosing simple breathing exercises for yourself to calm down, it is worth remembering the basic rules that are involved in any technique. Failure to comply with such rules will lead to the lack of the desired result.

• Any breathing exercises should be performed either standing or lying down, so that the back is absolutely straight.
• It is better to breathe with closed eyes, resorting to the technique of meditation, presenting pleasant images and landscapes.
• It is important to fully focus on the process of inhaling and exhaling, which at first will need to be consciously controlled. Gradually, conscious control will no longer be necessary, however, concentration should still be on the breathing process.
• It is necessary not only to clear the mind of negative thoughts, but also to completely relax all muscles. Relaxation should flow smoothly from the tips of the toes up. Particular attention should be paid to the shoulders, neck and face. In these places, the muscles experience significant tension.
• You need to do exercises to calm the nerves 5-10 times. Do not overexert yourself. Before moving on to the next technique, it is worth waiting a while to allow the body to adapt.
• In the process of inhaling, you need to imagine how the whole body, along with oxygen, is filled with new clean energy and tranquility. On exhalation, it is necessary to "push out" the accumulated tension inside yourself.
• In some cases, it will be useful to repeat to yourself in the process of breathing exercises the settings: "I am calm," "I am calm," "I am relaxing," "I am calm," and so on. You should avoid the particle “not” in the formulations and, in general, a negative context, as well as the future tense, for example, “I am not worried”, “I will soon calm down”.

Simple breathing exercises

The first set of techniques is based on breathing through the nose. Exercise should begin with a full exhalation.

Complex breathing

• Breathing in the stomach. With a deep breath, the belly "inflates", with a leisurely exhalation, it falls off. Inhalation is carried out for 3-4 seconds, then you need to hold your breath for 2 seconds, exhale for 4-5 seconds. The interval between breaths is 2-3 seconds.
• Chest breathing. On inhalation, the ribs “open”, on exhalation, they “shrink”. The lead time is the same as in the first stage.
• Breathing with the collarbones... On inhalation, the collarbones rise, on exhalation, they fall. The intervals and execution time are the same.
• Undulating breathing... Inhalation goes from bottom to top: abdomen, chest, collarbones. Exhale - from top to bottom: collarbone, chest, abdomen. The final stage should be carried out especially measuredly.

Breathing to activate the cerebral hemispheres

"Sleepy" breathing

It allows you not only to relax, but also to overcome insomnia.

To relieve stress

It is necessary to take a short, relatively deep breath. Then hold your breath for 4 seconds and exhale fully, deeply and for a long time. This is followed by a break of 5 seconds before the next filling of the lungs with oxygen.

Relaxing and mind-clearing breath

The second complex is based on inhaling through the nose and exhaling through the mouth. It is also necessary to start it with a full exhalation.

After taking a full breath, you need to make an intensified, deep exhalation through tightly compressed lips. In this case, the exhalation is done in portions, the air is "pushed out" from the inside.

Exercise two

Here you need to induce an "artificial" yawning.

Opening your mouth as wide as possible so that you feel the tension in the lower jaw, you should take a smooth breath, feeling the lungs fill with air. Hold your breath for 2 seconds, and then exhale slowly and slowly.

Third exercise

Taking a full breath without holding the breath, air is released through the open mouth. In this case, the lips are folded in a circle. The exhalation is done in portions, in jerks. The initial stage of exhalation is the longest, and the air gradually leaving the lungs should become less and less. After completion, you should wait 5-10 seconds and repeat the breathing exercise again.

The videos below clearly show two additional and effective exercises that will help get rid of negative emotions and nervous tension:

Irritation and anger often interfere with making the right decisions, and heightened tones in a conversation only exacerbate conflict situations. Use breathing techniques to control your emotions.

Breathing can not only bring life-giving oxygen to the body, but also help us in critical situations. With the help of deep breaths and slow exhalations, a person calms down faster, gets rid of panic attacks, and maintains clarity of mind.

Thanks to the suggested breathing techniques, you can avoid stressful situations and suppress anger in the bud. These methods also help in situations where nervous tension interferes with objectively assessing the situation and taking the right step.

1. The Vritti Itself, "Equal Breath"

Get into a comfortable sitting position with your back straight. Count to four and take a slow deep breath. Exhale gently on the count of four. The exercise is performed using nasal breathing, that is, the mouth is closed. Over time, after practice, you will be able to increase the count to six or even eight. This exercise relieves tension, supplies the brain with oxygen, and gives a feeling of calm and relaxation.

The optimal time to do this exercise is before bed. Thus, you prepare the body for proper rest and get rid of disturbing thoughts and emotions.

2. Technique of breathing through the stomach

Inhale deeply through your nose, opening your lungs and diaphragm. Exhale slowly with your mouth. Seven of these breaths can bring your body to a state of rest, lower your heart rate and thereby stabilize your blood pressure. It is enough to spend about 10 minutes a day on this exercise.

Most often, this technique is used before responsible matters: passing exams, business meetings and similar stressful situations for your body. Constant training will teach you to dive into breathing exercises without hesitation, quickly reducing stress.

3. Nadi Shodhana, or "Alternative Breath"

Find a comfortable position, close your eyes and slowly inhale air through your nose, pinching your right nostril with your right thumb. After inhaling, close your left nostril with the ring finger of your right hand and exhale through your nose. Alternate breaths through different nostrils four to five times.

This exercise reduces stress and negativity, improves brain activity, and energizes. With the help of Nadi Shodhana, you manage your anger by turning it off and allowing the body to recover quickly.

4. Kapalabhati, or "Shining Skull Breath"

In a comfortable position, inhale for a long time through your nose, and then exhale sharply using your abdominal muscles. To do this, tighten your lower abdomen, and literally push out the air, sharply and quickly. Find a comfortable pace and do this exercise eight or ten times.

With this breathing, you supply the entire body with sufficient oxygen and help it mobilize all its forces for action. This exercise can be equated with a cup of invigorating coffee, drunk in the morning.

5. Progressive relaxation

This technique includes a preparatory stage. To begin with, take a position in which you can alternately strain and relax all the muscles in your body. Start at your feet, gradually working your way up to your head. Focus on your body and try to work as many muscle groups as possible. It's okay if you don't get much the first time. Constant training will give you complete control over your body. Use nasal breathing during exercise. Inhale slowly and deeply, tense the muscles, and then relax and exhale the air slowly. Use a three or four count to get started.

This technique allows you to relax after a busy day at work and stabilize all processes in the body. Breathing in conjunction with exercise delivers the required amount of oxygen to the muscles, thereby regulating stress levels.

6. Guided visualization

The best way to do this exercise is to use soothing music. Close your eyes, relax and imagine pleasant moments from life, memorable images of cities, buildings, faces of close relatives, children, pets - everything that can please you and cheer you up. At the same time, slowly inhale air through the nose and exhale it just as slowly. Soon you will find the rhythm you need and completely relax. Allow 10-15 minutes for this exercise.

You can also relieve stress and recharge with dynamic meditation. All of these exercises will help you learn to control your emotions, manage your anger, and always keep the situation under control. We wish you the best of luck and don’t forget to press the buttons and

18.04.2017 06:25

Breathing is an integral part of our life. With the help of it, we can not only get what we need ...