1, breathing relaxation method

As the name implies, breathing relaxation method is to change one's physical and psychological state by adjusting breathing mode, so as to achieve the effect of relaxation.

The core is: take a deep breath and focus on your shoulders.

Specific operation steps:

1, take a deep breath first.

2. Whenever you exhale, pay attention to your shoulders and feel the feeling of your shoulders.

In this way, the shoulders will relax with the exhalation, which will drive the whole body to relax. Whenever you exhale, focus on your shoulders and feel the feeling of your shoulders. This is the fastest way to activate the parasympathetic nervous system.

If it is to guide others to breathe and relax, the guide can cooperate with a soft and slow tone, which can make the other person relax better.

Of course, you can also write your opening remarks in advance, and then record a relaxing opening statement for yourself.

When inhaling, guiding yourself or the other person to bulge the abdomen will effectively make the diaphragm sink to the maximum extent, which is conducive to the start of parasympathetic nerves. When exhaling, pay attention to your shoulders, but also deliberately put your abdomen away slowly, the slower the better.

This breathing method, also known as "abdominal breathing method", has many applications in fitness, vocal music training, meditation, psychological adjustment and so on.

Other technologies have the same effect:

For example, for those who are nervous and forget their words when speaking in public, a good technique is to continue speaking while chewing gum.

Or pretend to chew gum and talk.

When people chew, the parasympathetic nervous system starts, and people will subconsciously calm down, relax and play normally.

Of course ... if you stumble only because you are not fully prepared and have no goods in your head-sorry, relaxation can't save you.

2. The wonderful use of parasympathetic nervous system

In our nervous system, there are two different groups of nervous systems. One group is called sympathetic nervous system; The other group is called parasympathetic nervous system.

This is the product of long-term human evolution.

The sympathetic nervous system is mainly responsible for dealing with emergencies, defusing threats, and mobilizing all biological resources to save lives when faced with life and death. You can imagine such a picture. Our ancestors searched the grasslands for prey. Suddenly, a lion jumped out not far away. He felt that his life was threatened by wild animals, so the sympathetic nervous system started and his body entered a state of war alert. Adrenaline began to secrete, and his heartbeat immediately accelerated, concentrating our blood, nutrients and energy on our limbs and brain. He became alert and soon focused on looking around for threats. His brain began to work quickly to decide the battle strategy.

Parasympathetic nervous system dominates the growth, daily maintenance and healing of our body. Parasympathetic nervous system can weaken the activity of seven levels, promote energy storage, and let the body rest and recuperate. The running sign of parasympathetic nervous system is that people begin to relax.

These two groups of nervous systems and their corresponding working modes are the products of evolution, which is conducive to increasing the survival rate of people in nature. However, our technology is developing too fast. Compared with our ancestors, the life of modern people has changed a lot, but our evolution speed can't keep up with the change speed of life.

In fact, there are few "fatal threats" in our environment, and more are some daily chores and small troubles. However, car horns, crying children, public speaking, talking on the phone at work ... but our hypothalamus follows the usual strategy. Once people begin to feel threatened and need strength, the sympathetic nervous system starts, and the body enters the fighting mechanism, trying to call all its effective resources to deal with the threat, producing stress and emotion, and consuming more energy and nutrients to deal with the threat.

In this way, you may understand why you are more likely to feel tired when you quarrel with others and deal with difficult work ... because your body is running with all its strength, trying to resolve the threat with higher energy consumption and consume more nutrition and energy in a short time.

When you know this, you can find a way to relax yourself.

That is: tell the body actively through behavior, action and feeling that the environment is safe now, you can relax yourself and let the body begin to recuperate and repair.

Breathing relaxation is this principle, and so is chewing gum during a speech. Can you imagine your ancestors eating while fighting with lions? I still get distracted when I'm desperate. I'm tired of living. Such people will have no offspring.

The activation of parasympathetic nerve can relax us: the stomach will peristalsis, secrete chemicals, digest and absorb food and obtain nutrition; The heartbeat will slow down; The reproductive system will get excited ... and begin to "recuperate".

On the other hand, we can also actively tell our bodies that the present environment is safe and let the parasympathetic nervous system start and relax actively.

3. Further use of magic

Think about it, what else can you do when you relax?

When people relax:

1, meditation is better.

2. The learning effect will be better.

3, lying down, it is easier to fall asleep, and the quality of sleep is easier to improve.

…………