Relax And Stay Calm
Students often find it difficult to relax. This problem becomes especially relevant not only during the holidays but also at the very beginning of the academic semester. Many workaholics do not know how to relax, even when work or studying tasks have already been completed. Here are some ways to relax for those who think that standard instructions like watching movies and reading books do not work for them.
Some sets of exercises may help to find balance.
Right breathing
Surely you are already tired of articles about meditation and breathing techniques, but let's still try to learn simple ways that you can use every day.
- take a comfortable position and begin to breathe through the nose
- close your eyes and think about breathing
- take a deep breath and slowly exhale
- do not breathe for a few seconds
- slowly exhaling, feeling the warmth of the outgoing air
- do not think about anything other than calm breathing
Muscle relaxation
The main goal of this method is to help you calm down by relaxing your muscles. First time try to go through all the points. In the future, you can do selectively.
- take a comfortable position, inhale and exhale several times
- clench your fists and unclench them, spreading and relaxing your fingers
- strain and relax alternately biceps and triceps
- take your shoulders back and relax, forward again and relax
- first turn the head to the right, relaxing the cervical muscles, then to the left and again to relax the muscles
- press your chin to your chest, relax your neck muscles
- open your mouth as much as possible, relax your mouth muscles
- tighten and relax your lips
- stick out the tongue, relax it, draw it in and relax again
- press the tongue to the upper jaw, relax, then to the lower jaw, relax
- open the eyes as much as possible, relax the eye muscles, squint, relax the facial muscles
- take a deep breath, then breathe calmly for fifteen seconds, exhale and breathe again calmly for several seconds
- slowly bend forward with the body, relax your back muscles
- to draw in a stomach, to relax, then to inflate, straining and relaxing muscles of a press
- tighten the gluteal muscles, slightly raising the pelvis, then relax them
- tear off your feet from the floor, lower and relax after a few seconds, press your feet to the floor surface and relax again
- point your toes up, relax, raise your feet and relax
Visualization
Definitely the most enjoyable part of relaxation. We all love to dream. In fact, the visualization performed at the end of the relaxing complex is especially effective
- take a comfortable pose
- close your eyes
- take a deep breath and exhale as much as possible
- imagine everything that pleases you
- open your eyes and breathe calmly for several minutes
Of course, there are many more ways, but we tried to highlight only the most essential and simplest techniques. All this seems rather boring, but once you try it, you will feel the changes: your sleep will improve and you will finally stop being nervous during your holidays or vacation and realize that it’s not so difficult to relax than you might think.
Sources:
https://www.oum.ru/yoga/osnovy-yogi/relaksatsiya/
https://psy.wikireading.ru/47577
Text by
Maryana Selezneva