How to fill in 2 minutes, wherever you are
A Life / / December 19, 2019
These exercises are designed originally for military pilots, will help to relax quickly in any situation.
This technique of relaxation created for the American pilots during World War II. Due to the constant tension that they can not relax and make mistakes during the flight. The military invited a famous sports coach Bud Winter, so he created a system of relaxation exercises. It proved so successful that it used the Winter and after the war with the athletes. The idea is to first relax physically, then mentally.
These exercises help to cope both with combat stress, and with the excitement before the race. They are applicable in everyday life, full of anxiety and chronic fatigue.
Relax physically
- Sit back and put your feet on the floor. Spread the knees, hands relaxed place on the hips. Close your eyes and rested his chin on his chest.
- Breathe slowly and deeply. Straighten the wrinkles on the forehead. Imagine how relaxing scalp. Relax your jaw and let your mouth slightly open, like a fish. Now relax your facial muscles. Then the tongue and lips.
- Relax the muscles that control the eyes. Give them obmyaknut in their sockets. Breathe slowly.
- Lower the shoulders as low as possible. Even if you think they are omitted, lower them more. You feel as relaxed neck muscles? Try to relax them even more.
- Now relax your chest. Take a deep breath. Hold it. Exhale and release as you exhale all stress. Allow the chest to fall. Imagine that you are big and heavy lump in his chair, like a jellyfish. Breathe slowly. With each breath hold voltage.
- Go to the hands. Order right forearm relax obmyaknut. Then the hand and fingers. The hand must seem to you dead weight lying on the thigh. Repeat the process with the left hand. All the while breathing slowly.
- The upper part of the body is now relaxed. You well. Fills you a feeling of warmth and comfort.
- Go to the feet. Relax the muscles of the right thigh. Imagine that just flesh hanging from the bones. Repeat the same with the muscles of the calves, ankles and feet. Tell yourself that there are no right leg bones. It's just a sluggish heavy load standing on the floor. Do the same with the left foot.
- Now your whole body is completely relaxed. Take three deep breaths and with each exhalation release the accumulated tension.
If you find it difficult to relax any part of the body, first tensing it. After that, it is easier to feel the way she relaxes.
Relax mentally
After you physically relaxed, not thinking about anything enough to just ten seconds. Then you fall asleep. The main thing - stop the permanent thoughts flow. And not to touch head sorrow, anxiety and problems.
It is especially important not to think about the move. Experiments with Winter attaching electrodes to the body have shown that muscles contract when we just think about some kind of action. This is confirmed by modern researchThe power of the mind: the cortex as a critical determinant of muscle strength / weakness..
When you want to sleep, think about something quiet as possible.
Winter offers three options. Select one of them. If it does not work, move on to the next.
- Imagine being on the street warm spring day. You're lying on the bottom of the boat, which is rocking on the calm waters of the lake. You're looking at the blue sky overhead and clouds floating by. Do not let other thoughts distract you. Concentrate on that picture and try to get pleasure from it.
- Imagine that you are lying in a huge black hammock. On all sides you are surrounded by darkness.
- Ten seconds to repeat the words, "Do not think, do not think, do not think." Try not to let other thoughts in his head.
After six weeks of training 96% of the pilots learned to fall asleep for two minutes in any place, including a fire fighting sounds. They managed to doze off, even if they were having coffee, while caffeine It makes it difficult to fall asleep.
These exercises are universal. Use only the part for physical relaxation, when experiencing stress. And if you want to sleep, add their mental relaxation techniques.
Try to sleep if you have dawned five minutes in transport, queue or taking a break at work. Even a short rest will refresh you and make cheerful. Exercises suited and to just fall asleep faster at night.
see also
- As relax for 5 minutes: simple relaxation technique →
- 9 simple and effective ways to relieve stress →
- This song will lull you in just 8 minutes →