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No stress: relax your mind and your body

relax_chromotherapy_1In addition to drug therapy and psychotherapy, whose effectiveness has been demonstrated, there are many simple remedies that anyone can practice at home. Among these relaxation techniques, which require a limited effort and can be used at any time. These techniques represent a natural and physiological stress, can also occur when you are not aware of these reactions in our body. Relaxation is defined as a physical or mental condition in which the individual is relieved of tension. Reach a state of relaxation means therefore be able to control the level of physiological activation, so as to create the conditions for free from tension.

When stress and anxiety affect the normal functioning of the body relaxation can be useful in order to redress the balance. In the East, relaxation techniques are known and followed for centuries: the masters of the yoga practiced as a fundamental aspect of their discipline in the West instead of the interest in these techniques was poor until the last decade, when he began to consider the body as a complex system consisting of the interaction between mind and body. A fundamental contribution to the study of relaxation and its therapeutic practice was made by Professor J. H. Schultz, who developed a method called biofeedback. It is a state of slight self-induced trance through techniques of autosuggestion, which leads to a state of physical and mental relaxation.

relax_chromotherapy_4Thanks to the app for Android phones Relax & Chromotherapy available on Google Play Store you can have your relaxing tool always with you.

Many psychologists and doctors have begun to use relaxation techniques in addition to conventional therapies. Thanks to the growing interest in this field of study we now know that different techniques can be adapted to different personality types. The techniques proposed in this section is not intended as an alternative to psychotherapy, but rather as a supplement to it, or simply as a relaxation exercise that you can use in your own home when you have a little ‘time to devote to themselves themselves. Anyone can do these simple exercises and benefit from them, there is no contraindication or danger.

Before starting the exercises is required preparation to prepare the body and mind to relax:

– wear comfortable clothes and shoes lever before starting a workout;
– you can sit on a chair, on a couch, on a chair or lie down on the bed, making sure to check that no part of the body is in tension;
– placed in a comfortable position, whether lying down or sitting;
– the important thing is to feel comfortable;
– may be useful to spend a few minutes moving deeper and deeper into his chair;
– if you’re sitting puts his hands on the arms or legs;
– if you are lying you put your arms at your sides.

The techniques are most effective if you practice with your eyes closed.

Download the app from Google Play Relax & Chromotherapy and after starting the app on your phone go to the BREATH RELAXATION. Follow these simple rules:

– Push the inspired air into the stomach, and gradually more and more on to completely fill the lungs;
– Do not rush, take your time;
– Do not use excessive force your breath, but keep it smooth and regular;
– Focuses attention on that point of the belly up and follow it up to the chest;
– Use your nose to breathe in, breathe out your mouth;
– As you exhale try to clear your mind of worries and concerns;
– Slide away the thoughts along with the air that comes out of your body;
– Stay calm and relaxed;
– If you focus on the phases of breathing you will not be attacked by unpleasant thoughts.


The importance of breathing

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You just finished a day at the office, a lot of things to do, but all in all nothing that comes out of the normal routine, and yet you feel like you’ve worked in the mine and someone will surely be ready to tell you that “if you get tired in the office so perhaps you did not tried to really work. ” The debate between ‘mental’ and workers ‘physical’ existence as long as the job. Each work is tiring in its own way, but at the end of the day, often have the impression that those who worked in “brain”, despite more sedentary, and more tired of those who worked in “muscles”. Both, brain and muscles, need oxygen to work: the brain in rest conditions consumes on average 20% total oxygen unlike a 6-7% of the muscles.
Our body is constantly working to bring oxygen to the organs, starting from inspiration, through the transport of oxygen in the blood until the expulsion of carbon dioxide. A continuous life cycle that escalates to greater demand for oxygen by a body under stress due to several simple actions like thinking about a solution, lifting a weight or counter a scare. Imbattendoti in a troubled not by chance say, “take a deep breath.” Breathing is a natural and powerful gesture that affects both the body and the mind.
Unlike other vital functions, respiration can be changed as needed. Have you ever noticed how you breathe? Do you have a slow breath, deep and continuous breath or a fast, superficial and discontinuous? Many cultures and religions that use meditation pose at the base of the practice just that simple gesture, focus your attention on the breath. Here is introduced the first of the practical techniques of breathing that I want to introduce, may seem trivial, but I assure you that if you follow the directions it will experience the immediate benefits in the first person:

Bring your awareness on the breath, as mentioned, is a very useful technique to clear the mind in order to focus on something or start a meditation session. Put yourself in a state of tranquility, sit or lie down, close your eyes if you can, and begins to breathe in through your nose and exhale through your mouth if you were not already doing. Focus your attention on your breath without trying to control it, let it slide, remember that it is a gesture that normally do without realizing it! You have to become a spectator of your breath.
Initially affollarti could head a thousand thoughts, do not try to chase them away, just tried to put all the attention to the breath in the meantime it could also be a little slower and deeper. Listen to your breathing, displays the path of the air also trying to feel its heat as it enters the nostrils, down releasing oxygen in the lungs and was charged with carbon dioxide to be expelled from the mouth. Practice this technique before to solve a problem at work, before the study or simply when you need to relax. Practice it 5-10 minutes a day to get the benefits more durable and long-lasting.

Although sometimes it can be annoying, first you have to prepare to play sports. Warm up a little bit just before a run (even after 8 hours sitting at a desk) is of fundamental importance in order to avoid injuries. You can use during the heating or caricarti before an event BrethWalking: This simple technique combines two natural actions and at the same time beneficial as breathing and walking, seeing is believing.
Start walking “at your own pace” a normal pace, neither too fast nor too slow, comfortable to you.
Make four breaths in sequence, sincronizzandoti with the walk. Every breath is a step.
Now do the same thing exhale. Four consecutive breaths synchronized with the steps.
Keep the pace smoothly without jerking or changing pace and continues to repeat the breathing cycle for 5 minutes at most.

The BreathWalking actually originates from far away. The technique previously seen there is a variant spiritual meditation as practiced by ancient Sufi dynamic is to add a mantra to the rhythm of breathing and walking. You can use the phrase “Towards a” divided into four syllables or a mantra. Use this technique to calm the mind and armonizzarti maybe while you go to an important meeting or before going to work.

You can also simply use breathing to relax. With diaphragmatic breathing. This technique is naturally present in you since birth, but often “forgotten” growing. If you watch a baby sleep on his back, you will see how swollen belly breathing (the supine position is also the most comfortable and natural to sleep, for some Eastern cultures this position indicates that the person has a state of mental and physical health). We can use the diaphragmatic breathing for ten minutes or when we want to make a few minutes every day to “remind” the body this technique:
Sit quietly and breathe breathing in through the nose and swelling of the belly.
Exhale through the mouth deflating the stomach, feel the diaphragm pushing up helps the lungs to empty.
To help you use your hands: the left hand and the right hand on the chest to the abdomen. The only thing you need to do is to take care that it moves only the right hand while the left hand is immobile because it is not to be the rib cage to move but the abdomen.