Relaxation helps reduce stress and its severity And live a carefree life. They found that relaxation exercises help lower blood pressure, reduce the likelihood of heart disease, improve sleep, and Reduces the level of migraine. Reduces tension headaches. It reduces bowel disorders, especially irritable bowel syndrome, and relaxation training reduces body aches. They found that it has a positive effect by reducing all mental disorders.
There are three very important factors that should be mentioned and
focus on them, which determine the benefit of relaxation exercises as mentioned
by the world's Beetle :
1 / Motivation: people
have the motivation to get relaxed and learn the ways and means of relaxation.
If this impulse exists, I'll get a high degree of relaxation.
2 / Understanding: the
individual must understand the reasons for doing these exercises, what is the
benefit of them and the philosophy of doing these exercises.
3 / Commitment: the
individual must be committed to continuing to exercise. He must specify a daily
period of time during which he performs these exercises and the exercise
process is regular and continuous.
Ways to get relaxed :
Are many but I will mention three types.
1- Relaxed deep
breathing.
2- Muscle relaxation.
3- Mental relaxation.
First: deep breathing :
It is known that the process of breathing is a mechanical process
controlled by the nervous system, and this process begins from the first
moments of human life and is influenced by the individual's psyche. This means
that a person suffering from stress, anxiety, or depression will not get the
necessary amount of oxygen needed by the body because of the way he breathes,
which may be fast so that the body can get the required amount of oxygen and
take out the amount of carbon dioxide.
He stated that the deep breathing exercise provides the right amount of
oxygen needed by the body to take out as much waste and carbon dioxide and
moves the mind and body to a relaxed state and improves blood circulation in
the abdominal area.
And have the following steps:
* Sit upright
with feet slightly apart, or while lying on the floor or mattress.
* Close your
eyes, imagine another beautiful fantasy world, or remember a place you love, to
minimize external influences
* Place one hand
on the chest area and the other on the abdominal area (navel location )
* "The goal
is to sense the height of the hand placed on the abdomen more than the chest.
* The person
slowly takes air through the nose until he feels that his hand placed on the
abdominal area has risen slightly .. Little and not much i.e. do not
deliberately so, but be naturally.
* If an
individual feels the height of the hand on the body, it traps air in the lungs
for a period of time according to the individual's abilities and feeling of
relief and may take 3 seconds or five seconds. Or extend the counting period
from 1 to 3.
* The next
operation: the individual slowly removes air from the mouth area until he feels
that his hand placed on the abdomen has returned to normal.
* Repeat this
process ( inhaling from the nose, holding the air, and then exhaling from the
mouth ) 3 times.
And after the third time we apply the following
:
• Take a deep
breath from the nose and lock him up then get him out of the nose. Do this step
twice.
* That is, the
exercise consists of two basic units are air confinement 3 times and then 2
without confinement and then we return three times with confinement and then
two times without confinement until the time passes us five minutes.
* It is best to
use an alarm clock to alert us to the end of time, as we should not be
preoccupied with anything other than the imagination drawn before us.
* Preferably apply
this exercise 3 times a day it is fast, and very good and is considered one of
the best types of relaxation exercises and can be practiced easily on the exam
chair or in your car before work and others.
* After
relaxation, you will notice that the muscles of your face have relaxed and that
your voice has changed, calmed down, and decreased.
Second: muscle relaxation :
We notice when each muscle of the body contracts and the contraction and
diastole result in pain from electrical charges and these charges are
transmitted to the part of the brain which is the hypothalamus. Responsible for
providing appropriate responses to stress, whether these responses are
psychological or behavioral, while physiological devices transfer electrical
charges to the hypothalamus, so the hypothalamus becomes in high tension, any
new change in human life turned into a factor of stress and relaxation works to
reduce these successive charges of electricity by returning the body and the
hypothalamus to a state of equilibrium, so the individual does the process of
relaxation after facing the stresses of life of all kinds.
For the relaxation process to have an effective effect, the following conditions must be met..
Time :
Muscle relaxation is most beneficial if it is practiced twice a day with a time difference of 8 hours, and you should avoid relaxing immediately after eating or just before bedtime. Preferably three hours before bedtime.
Location :
Make sure that the place where you will exercise is quiet, away from the
noise, and away from the family so that children or individuals do not
interrupt you while you relax.
Body position :
Deep muscle relaxation can be practiced in the form of two positions,
the first lying on a comfortable bed or on the floor provided that the body is
in a straight position. Or we are in a sitting position on a comfortable chair
preferably contains an arm, the back, and high. In the case of lying on the
floor possible to put a pillow under the neck to back the head and should avoid
anything that causes tension to the body. It is preferable to close the eyes
and start with deep breathing.
Muscle relaxation steps :
• Take a deep
breath and then hold the air for 10 seconds, then breathe out.
* Raise your
hands slightly while breathing normally and then return your hands to their
previous position on the chair.
* Move your hands
to the sides and hold them in a very strong grip. Try to feel pressure and
effort on your hands . I'll count from 1 to 3, and when you get to 3, I want
you to lower your hands . 1..2..3
* Raise your
hands up, bend your fingers inwards (body area), now lower your hands, and
relax.
• Raise your
arms, then lower them and relax.
* Raise your arms
again, this time move your hands roundly ( flutter ) well ... Relax again.
* Raise your arms
again and then relax .
* Raise your
hands again above the seat and then tighten your muscles until they tremble,
breathe normally, and keep your hands relaxed (relax your hands note the warmth
of the feeling of relaxation (
• Put your hands
in front of you and then tighten the muscles of your body ( make sure you
breathe normally ), relax your hands now.
• Now push your
shoulder back . Stay that way . Make sure your arms are relaxed now.
• Push your
shoulders forward . Stay in this situation, make sure you breathe normally and
your hands are relaxed .(Okay, relax .. Note the feeling of relief when
relaxing the muscles after stretching(
* Now hope your
head to the right and tighten your neck . Relax and return your head to normal.
* Now hope your
head to the left and tighten your neck and then return your head to normal .
* Head back
slightly to the seat . Stay that way . Well now slowly bring your head back to
normal.
* This time lower
your head to the chest . Stay that way . Now relax and return your head to its
comfortable normal position .
• Open your mouth
as far as you can . Open your mouth more . Okay, relax now . (The mouth should
be slightly open at the end ).
* Now press your
lips and close your mouth. ( Okay, relax, try to feel relaxed .(
* Now press your
lips and close your mouth. Press hard ... Stop, relax and allow your tongue to
be comfortably placed inside your mouth.
• Now put your
tongue in the bottom of your mouth. Press down firmly . Relax and keep your
tongue in a comfortable position inside your mouth.
* Now lie down
(sit ) and relax . Try not to think about anything.
* Now close your
eyes, press them hard and then breathe normally. Try to feel the tension of the
muscles around the eye . Now relax (try to feel how the pain goes away when I
use ).
• Now let your
eyes relax and keep your mouth slightly open.
* Open your eyes
as far as possible . Stay that way . Let your eyes relax now
.
• Now the effort
your forehead as much as possible . Stay that way . Well, relax
.
• Now take a deep
breath and then relax.
• Now exhale .
Now try to get all the air out and relax(try to feel the breath again )
* Imagine that
weights squeeze all the muscles of your body making them flabby and relaxed .
Push your arms and body into the seat.
* Tighten all
your abdominal muscles, press hard . Okay, relax now.
* Now strain your
muscles like you're fighting for a prize . Make your belly hard . Relax now .
(Now you are relaxing more and more.(
* Now explore
your upper body and relax every stressed part . First the facial muscles. (
Stop from 3 to 5 seconds ). Then the muscles of the vocal apparatus (stop from3
to 5 seconds). Your shoulders, rest any stressed part. (Stop) now rest your
arms and fingers . You're gonna be so relaxed
.
* When you reach
this state of relaxation, lift your legs upwards (at an angle of approximately
45 degrees ). Now relax . (Know that this will increase relaxation.(
* Now bend your feet until
your toes point to your face . Relax your feet . Bend your feet hard .Relax.
• Two feet to the
opposite side, away from your body .Not too far away . Try to feel the beat .
Well, relax.
* Relax ( stop )
now wrap your toes against each other, as far as you can . Press better. Relax
(quiet ... And silent for about 30 seconds).
* This completes
the basic procedure of relaxation . Now explore your body from your feet to the
top of your head . Make sure all your muscles are relaxed ... First, your toes,
then your feet, then your legs, then your belly and shoulders, then your neck, your
eyes and finally your forehead, all your organs should be relaxed now . ( Quiet
and silence for about 10 seconds). Lie down and try to feel relaxed, push-relax
( stop ). I want you to stay in this position for about a minute, and I'll
count up to 5 .
• When out in the
count to 5 open your eyes, very quietly, and rebound. ( Quiet, silence for
about a minute ) ... Well, when I get to five open your eyes and you feel calm
and recovery ... One ... Feeling calm, two ... Feeling calm and refreshed,
three more refreshed, four ..... And five.
Third: mental relaxation
Mental relaxation is one of the oldest types of relaxation and each
people is characterized by a certain type of mental relaxation, which is
similar to yoga, when the Japanese there is a so-called Zen, which is
considered a mental relaxation, as the Chinese practice the sport of Alto,
which is also considered a mental relaxation, as well as what was done by
The most important feature of mental relaxation is to separate your mind
from the outside world and focus on a certain form in your imagination or image
or word and repeat it in your mind and your imagination with concentration
without preoccupying your thinking of something else and continue doing so for
at least 15 minutes if you increase the time is better
.
There are conditions to be followed and adhered to
:
1- Take a
comfortable position whether sitting, lying down, or even standing .
2- The individual
must do it in a place of complete calm .
3- Use deep
breathing and regulate the development provokes a state of relaxation .
4- Focus on the
subject of a certain thing throughout the period of intellectual meditation .
Benefits of mental relaxation:
1- Lower heart
rate .
2-Reduce the
amount of sweat .
3-Regulation of
brain vibrations .
4-Reduce the
impact of loud sounds on humans .
5-Improves
memory .
6- Improves work
performance and academic achievement
7-Reduces the
severity of depression .
8-Elevate
self-concept.
9- Reduces
migraines and tension.
10-Improved
sleep nature