How to relax by yourself

If you feel nervous, mental and physical fatigue, anxiety, you can use relaxation techniques for self-regulation. Self-relaxation techniques commonly used are:

(1) Deep breathing relaxation method: In a quiet environment, natural standing, shoulders droop naturally, two eyes close slight, and then do a slow deep breath. Inhale deeply and slowly exhale. This process takes a few minutes, and then you can achieve the purpose of relaxation.

(2) Imagine relaxation method: in a quiet environment, comfortable sitting on the sofa, close eyes, relax body, imagine the sight of some beautiful and happy experience. For example, to imagine yourselves in the sea, lying in the soft sand, feeling the warm sun, listening to the waves lapping of the sound. The sea breeze gently blowing, then quietly leave the body feeling as if suspended in the blue and tranquil sea, the body feels warm and heavy ... .... You try to feel the calm and quiet, imagine your body and mind are revitalized. After 5 ~ 10 min later, and slowly opened his eyes, and stretch the body.

(3) Muscle relaxation method: This is a self-training method done by progressing alternating to shrinking and relaxing your skeletal muscle groups, careful experience the personal muscle tightness, and ultimately achieving ease personal tension and anxiety. When you are relaxing, choose a quiet environment, loosen the straitjacket of all things, easy to sit a single sofa, arms and hands flat on the sofa arm, the legs protrusion naturally, head and upper body near the sofa gently. Entire relaxation training is in accordance with the principle of from down to up: toe muscle relaxation - to relax the calf muscles - the buttocks muscles relaxation - abdominal muscle relaxation - to relax the neck muscles - the head to relax the muscles. Essentials of relaxation action is: at first make the parts of muscle tension, to maintain tension 10 s, and then slowly relax and pay attention to the feeling of relaxation when you experience, such as fever, heavy and so on. Relaxation is accompanied by imagination. For example, imagine the warm current flows slowly from the top of the head body. Each relaxation time is about 20 min or so. Perseverance can effectively alleviate anxiety, stress and other emotions. Relax before going to help to improve sleep quality, promote relaxation effect.