Use steady and slow deep inhalation and deep exhalation to achieve the purpose of relaxation. Generally speaking, it is required to breathe continuously for more than 20 times, and the breathing frequency per minute is about 10 ~ 15 times (it varies from person to person, so it is necessary to carry out regular self-training in advance, realize oneself in practice, determine the best breathing frequency, and need practical application after training is mature). When inhaling, slowly clench your fists with your hands, slightly bend your wrists, hold your breath for a while after the maximum inhalation, then exhale slowly, relax your hands and be in a state of muscle relaxation. Repeat breathing like this. During training, the attention is highly concentrated, all distractions are eliminated, the mind is single-minded, and the muscles of the whole body are relaxed. Usually practice 1 ~ 2 times a day, each time 10 ~ 15 minutes. Planned training, self-experience the effect of physical and mental relaxation. Each training cycle (medically called "course of treatment") is 15 ~ 20 times. You can rest for a few days and repeat training until you meet the requirements. Sitting or lying training can be done, and it can be applied to practice at any time after success. Don't use it in a hurry when the training is unsuccessful, so as not to doubt the effectiveness of this rule after failure.

2. Imagine relaxation training.

When you encounter tension, fear and anxiety in a bad situation, use your full and vivid imagination to actively imagine a life situation that can make you feel relaxed and happy, so as to change or fight against the bad psychological state. For example, imagine yourself lying in the warm sunshine, listening to the waves of the sea at the seaside, fully enjoying the beauty and interest of nature, imagining yourself resting in a park with elegant environment and charming scenery, and feeling the fun brought by birds and flowers in a beautiful environment with charming scenery and fresh air. It feels extremely comfortable. It is best to imagine the life scenes you have experienced personally in the past and arouse your unforgettable relaxed and happy psychology. For a person who stays at home with poor imagination and poor life experience, the remedy is to imagine the fragments of the most wonderful and exciting film and television programs he has ever seen.

3. Self-suggestion relaxation training method.

Also known as "self-command method". Use guiding phrases, self-suggestion, self-command, eliminate tension and fear, enhance the strength of will, and maintain a calm and balanced psychological state. For example: "Although these feelings are terrible, they are not terrible enough, and I can change their meaning"; "I'm in a panic, don't make a fuss about this little thing, I'll get through it myself"; These situations are nothing, and I will definitely rule them out. The lead is designed and formulated by the patient himself, so there is no need to copy it mechanically. It requires short and precise welding, which is smooth and smooth, and has the functions of inspiring fighting spirit, self-command and self-sedation. Practice shows that when patients are doing something that will cause their fear and anxiety, they should make full psychological preparations in advance, and then take action after training in this way, which really has the effect of sedation and treatment.

4. Easy to learn relaxation training method.

(1) Quiet environment and comfortable posture.

(2) Close your eyes.

(3) Try to relax the muscles of the whole body, gradually relax from feet to face, and completely relax.

(4) Breathe through your nose and be aware of your breathing. Recite 1 when exhaling and 2 when inhaling.

(5)20 minutes, you can look at the time with your eyes open, but you can't use the alarm clock. Finally, close your eyes first, then open your eyes and sit quietly for a few minutes.

(6) Don't worry about whether you can successfully achieve deep relaxation, and keep a passive attitude patiently. Let relaxation appear at its own pace. When distracted thoughts appear, ignore them and continue to recite 1 ... and 2 ... then the relaxation reaction will come effortlessly. Do this kind of training, 1 ~ 2 times a day. Don't do it after meals 1 hour, because the digestion process may interfere with the expected effect.