Relaxation techniques, such as yoga and tai chi that allow the body to react against anxiety, stress and panic. Let's find out better.
What are relaxation techniques?
Relaxation techniques are methods of various kinds that have in common the purpose of promoting the well-being of the individual, going to increase his psycho-physical relaxation . They can be considered a sweet care practice, to alleviate various kinds of disorders, which follows teachings and techniques from various schools and which use the most diversified tools: from music, to massages, breath, meditation and more. Here we indicate some of the main techniques: yoga and tai chi, breathing, autogenic trainig, rebirthing, aromatherapy, music therapy, massage therapy, meditation.
Yoga and Tai chi Qi gong . Yoga is a relaxing practice par excellence, following the breath with every movement, feeling the air that fills the lungs and goes to work at the right points at each asana, induces a profound self-centeredness which implies a state of calm and relaxation and absence of thoughts. The meditative and chant part of mantra or yogic music, like the one played with bansuri, the Indian bamboo flute, will do the rest. With tai chi, which is defined as "mobilization before and movement after", blood flows better, the tendons relax, tension is avoided. Qi gong refers to a series of practices and exercises related to traditional Chinese medicine and partly to martial arts that include meditation, mental concentration, breathing control and particular physical exercise movements. The qi gong is generally practiced for the maintenance of good health and well-being both physical and psychological, through the care and the growth of its own internal energy (the Qi).
Breathing . There are various breathing techniques that aim to relax the body, soul and mind. One of the best known is the anthropic respiration, a self-exploration of the individual, which mobilizes the spontaneous energy and healing potential of the psyche and of its being, Holotropic breathing is a technique that uses music, mostly it is of evocative, ethnic, shamanic and tribal, meditative sounds, and of some simple techniques of working on the body to activate the different levels of the unconscious and mobilize those energies that have remained blocked, thus making it possible to restore the natural psycho-physical balance of the 'individual.
Autogenic trainig . This is a practice that requires focusing attention on certain parts of the body with relaxing images and sensations, until they no longer perceive their physical sensitivity; in this way the mind begins to free itself from thoughts, managing to keep joint and muscle pain under control
Rebirthing . Also this method, like holotropic breathing, is based on circular breathing and teaches how to slow down the rhythm of the breath, making it deeper and deeper. This serves to increase blood oxygenation and promote the elimination of toxins. In this way, a feeling of well-being is achieved which helps one to let go and feel good about oneself
Music therapy . Music has always had a great influence on man's psycho-physical balance and is based on the principle that his rhythm also affects blood pressure, breathing and heart rate. The music therapist, knowing the subject in depth, can help him in choosing the most suitable pieces for him
Massage therapy . Massage or massage therapy helps the muscles of the whole body to relax, resulting in general well-being and a feeling of calm and psychophysical balance. The massage techniques are the most diversified: from Thai massage, to Hawaiian massage, reflexology,
Meditation . It includes a series of contemplative practices, from yogic meditation, which help to develop or increase concentration and self-awareness, relaxation and to eliminate states of anxiety and disturbance. Meditation, thanks to simple breathing, relaxation and visualization exercises, allows you to overcome stress and regain serenity.
How do they work?
When our body is stressed, it puts into action something called an " attack or flight response ", that is, all those changes that occur in the body when it is preparing to fight or escape. These changes include an increase in heart rate, increased blood pressure, shortness of breath, and an increase of around 300% in blood pumped to the muscles. Over time, this raises the levels of cholesterol in the blood, causes intestinal disorders, lowers the defenses of the immune system. Fortunately, the human being also has the ability to implement the opposite, or the " relaxation response ". This term, coined for the first time in the 70s by the cardiologist doctor Herbert Benson, refers to all those changes that take place in the human body when it is in a deep state of relaxation. these include lowering blood pressure, heart rate, muscle tension, breathing rhythm, as well as feelings of calm and control. Learning these techniques means being able to manage the "attack and flight responses" of the organism in a conscious and correct way.
What disorders cure relaxation techniques
The disorders that help to cure all these practices are related to states of stress, anxiety, agitation, but also cases of chronic fatigue, insomnia, depression, menstrual syndrome, addictions up to the application in sports psychology or in pregnancy. They can relax even in the event of tension resulting from physical or mental trauma or various types of chronic disorders, such as high cholesterol, arthritis or fibromyalgia. Consider that meditation was used as part of the post-traumatic treatment in disorders that veterans returning from Vietnam suffered from and to stop the abuse of addictive substances such as alcohol and drugs.
Relaxation techniques also enhance psychophysical energy, dissolve physical and emotional blocks and improve concentration, creativity, memory and physical and mental performance . Once you have chosen the preferred relaxation method, you should practice it consistently and regularly to enjoy its benefits.
For whom they are useful
They are ideal relaxation techniques for everyone, young and old (think of hyperactivity in children) and, generally, for those who want to undertake a path of psycho-physical well-being not only from the outside, but also from the inside. Practices that improve with time, as we get to know each other more deeply, grow and grow in their company.
Bodies and associations
There are numerous associations that deal with spreading knowledge about the aforementioned relaxation techniques. There is no single association that includes them. However, there are some masters in psychology purely for these aspects. There are holistic centers and schools that deal with relaxation, such as Simo, the Italian School of Holistic Medicine.