How to calm the nervous system with autogenic training.

Many people need auto-training to calm the nervous system due to exposure to various stressful circumstances. The method helps restore the balance of biochemical processes in the body. Sometimes you can change character traits, and in some cases, get rid of bad habits. It’s easy to learn auto-training, the main thing is to believe in yourself.

What is auto-training

This is a certain psychological technique that helps a person acquire moral peace through some self-hypnosis techniques. The essence of this process is calming the nervous system and relaxing the whole body, even under conditions of daily stress. According to psychologists, auto-training refers to hypnotic effects, but the main feature of self-hypnosis is direct participation in the process. The value of such training lies in the ability to:

control muscle tone;
induce the necessary emotional state at will;
have a positive effect on the nervous system;
concentrate on what you want.

Indications and contraindications

Auto-training is suitable for people suffering from such ailments as neuroses, panic attacks, neurasthenia and other psychosomatic diseases. Self-hypnosis shows good results in curing diseases based on emotional stress (bronchial asthma, endocarditis, hypertension, gastrointestinal disorders, constipation and others). Auto-training should not be done by those who suffer from vegetative crises, delirium, a state of unclear consciousness and somatic attacks. Self-regulation helps heal the nervous system of children and pregnant women.

Self-regulation techniques

Managing your psycho-emotional state is called self-regulation. As a result of successful work on yourself, you can achieve the effects of calming (reduce emotional tension), recovery (eliminate manifestations of depression) and activation (increase psychophysiological reactivity). Natural methods of self-regulation of the nervous system are:

It is difficult to use such auto-training techniques at work and in other public places where stress or fatigue may occur. The most accessible methods of natural self-regulation are:

laughter, humor;
thinking about pleasant things;
smooth body movements (stretching);
admiring pleasant things (flowers, paintings, etc.);
bathing in the sun's rays;
pleasant sensations from breathing fresh air;
support with compliments.

Basic auto-training tools

In addition to natural auto-training techniques, there are mental tools of self-regulation, which are expressed in visualization (the influence of mental images), affirmation (the power of words), breathing control and muscle tone. They contain one common concept - meditation. Autotraining tools can be used in any situation, especially when the emotional state has reached a negative peak. Meditation for calm is a good way to improve a disturbed nervous system.

Breath control

This is an effective means of influencing the emotional parts of the brain and tense areas of the body, which is part of auto-training. There are two types of breathing - chest breathing and using the abdominal muscles. The ability to manage both methods of relaxation of the body leads to different effects. Deep and measured breathing through the belly will relax tense areas of the body. Sometimes the body needs tension to improve its mental state. To do this, use frequent chest breathing, which will ensure a high level of human activity.

Muscle tone control

Another way of auto-training is releasing muscle tension. They often arise from a negative emotional state. The ability to relax the muscles in the body will help you quickly restore strength. After the relaxation procedure, a well-treated muscle will feel a feeling of pleasant heaviness and warmth. It may not be possible to relieve nervous tension throughout the body at once, so it is worth paying attention to individual areas of the body.

Verbal influence

This method of auto-training affects the psychophysical functions of the body through the mechanism of self-hypnosis. The method works through short tuning orders to one’s “I”, programming for success and self-encouragement. For example, in order to restrain yourself in a tense, nervous situation, you should mentally say: “Don’t give in to provocation!” For auto-training to work, you need to program yourself for success with the words: “Today I will succeed!” Mental praise will help raise self-esteem: “I did great!”

How to relax the nervous system

Self-conducting auto-training to calm the nervous system is possible thanks to some existing techniques. For each of them, psychologists have compiled detailed step-by-step instructions:

An example of self-regulation using breathing, after which the body will become calmer and more balanced:
take a deep, slow breath, counting to yourself to four;
stick your stomach forward, keeping your chest motionless;
hold your breath for the count;
exhale smoothly, counting from one to six;
Before the next inhalation, hold your breath again for a few seconds.

Autotraining for muscle tone control:
Sit on a soft, flat surface;
inhale and exhale deeply;
mentally find the most tense areas of the body;
concentrate and tighten the places of the clamps even more (while inhaling);
feel the tension that appears;
release it sharply (as you exhale);
carry out the procedure several times.

Auto-training exercises using the verbal method:

formulate an order to yourself;
repeat it mentally several times;
If possible, say the order out loud.

Basic techniques

It is possible to learn the basics of psychoregulation thanks to the works of the first inventors of autogenic training, Vladimir Levy and Johann Schultz. The methods of these psychologists for the use of self-discharge in the medical field and everyday life formed the basis for the treatment of diseases of the central nervous system. Autogenic training, described in the works of Levy and Schultz, will help you gain self-confidence, improve the functioning of your internal organs and relieve psychological stress.

Autogenic training according to Schultz

This technique of restoring the nervous system helps to reveal a person’s natural ability - self-hypnosis. The main goal is to set your body up for recovery through meditation, complete relaxation of the body and moral calm. According to Schultz, after auto-training, certain therapeutic effects occur:

physical and moral calm;
strengthening the central nervous system;
awakening the body's defenses;
gaining self-confidence.

According to Vladimir Levi

The self-regulation training course according to Vladimir Levi consists of using self-hypnosis formulas to relieve moral and physical stress and restore the nervous system. The therapeutic effect is achieved both verbally and through imagination. The auto-training mastering program takes place over a 15-week course, and its main part is based on the principle of mental “tension-relaxation” of muscles. Such therapy helps if you are fully interested in the process and believe in your own capabilities.

Video for autogenic self-regulation

If you don’t know how to relax using auto-training to calm the nervous system, then these useful videos are for you. Experienced psychologists will share the secrets of self-regulation. Doctors will answer your most pressing questions: what verbal commands exist, does therapeutic music help the nervous system, what auto-training techniques are best to use. Learn how you can calm your central nervous system through self-directed mental, verbal, or breathing exercises.

Auto-training to calm down, positive words

Text for relaxation

Music for relaxation

Self-regulation training according to Bekhterev

The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.

How to restore the nervous system and calm your nerves after stress

A person needs both positive and negative emotions. Stress has both detrimental and beneficial effects on the body. Sometimes stress is a threat to health, sometimes it is a motivating motive for development and moving forward. The body needs a reasonable balance of positive emotions and negativity.

Stresses that are quickly resolved by simple rest or taking a sedative tincture do not leave behind dangerous consequences and do not affect overall well-being. Chronic, prolonged stress, with no end in sight, is destructive to the body and personality as a whole.

Stress that knocks you down

Chronic stress at its final stage causes a total failure of all vital systems of the body. First of all, the psycho-emotional sphere suffers. Further, due to improper functioning of the nervous system, the body begins to fall apart.

After all, the relationship between mental reactions and the occurrence of bodily ailments has long been proven. The body begins to suffer, so to speak, from head to toe. There is not a single organ and not a single system that would be spared by the mighty and terrible Stress.

Endocrine diseases, cardiovascular, gastrointestinal, musculoskeletal diseases. Psychosomatic roots can be seen even in an innocent runny nose. We can say that the consequences of stress take on the character of an epidemic in one individual organism.

This is what is happening to me...

You have obvious problems with your nerves and need to calm your nervous system if any of the following signs are present:

you are tormented by worry or anxiety for any reason;
suddenly you became indifferent to everything that made up the meaning of life;
for some reason any emotions stopped visiting you;
you stopped believing in yourself and in yourself;
you have neither the strength nor the desire to communicate;
try to quickly lock yourself at home, curl up on the couch and turn off your phone;
Everything irritates you, infuriates you, and leads you to helpless attacks of rage;
For some reason you are tempted to start a scandal or hysteria out of nowhere;
you sleep poorly, eat incorrectly, sometimes overeating, sometimes completely losing your appetite.

If you find several such abnormalities in yourself, this means that your nervous system is out of order and needs urgent repair and restoration. People say that nerve cells do not regenerate. Don’t believe the people: in the human body, all cells are constantly restored and renewed.

Restoring the nervous system is not an easy task, but it is possible if you take an integrated approach.

Spiritual (psychic) training

You can relieve stress and calm your nerves at home using the following methods and techniques:

Breathe deeply: you are excited! You have to be able to breathe. Calming breathing is based on measured, deep inhalations and exhalations. At the same time, the blood is well saturated with oxygen, massage of internal organs, muscle relaxation and harmonization of the nervous system occurs. There are many breathing techniques that relieve tension, but the principle is the same for all. Breathing exercises are performed with complete rest and relaxation of the whole body, in a lying or sitting position. Before it, you need to try to free your head from any thoughts.
Yoga and meditation are oriental practices for healing the body and spirit that will help restore the nervous system at home. Yoga is not just a set of physical and breathing exercises. This is philosophy. Real Indian yogis are the healthiest and most calm people in the world. Meditation also came from the East. Mastering it is not so easy and not very fast. People have come up with a simplified version of spiritual practice. In short, meditation is disconnecting from external stimuli and focusing on the inner image. If you master this art, no blows of fate will be able to cope with you and disturb the crystal-clear, lake-like surface of the soul. The simplest and most adapted version of meditation is to get up early so that without haste, just sit by the window with a cup of hot tea, look at the snow outside the window and not think about anything.
Auto-training is a set of exercises to relax the muscles of the whole body, starting from the fingertips and ending with the facial muscles - an excellent option for calming the nervous system. Mastering relaxation techniques is an activity that requires time, patience, and work on yourself and your consciousness. With its help, you can relieve muscle tension, which will entail a powerful relaxation of the nervous system.
Music therapy. It has long been known about the effect of musical compositions on the organ of higher nervous regulation – the hypothalamus. This organ has a decisive influence on psychogenic processes. Therefore, music is an excellent tool for calming the nervous system and relaxation. The good thing about this method is that you don’t have to do anything except find a good collection of music. Marches, sad, gloomy melodies are not suitable for strengthening your nerves. But classical compositions will calm you down before bed, relieve tension, lower your heart rate, normalize blood pressure, and make your breathing deep and rhythmic. There are special collections for meditation and relaxation. For example, Reiki music is simply created for relaxation and escape from all earthly worries. These are fascinating, very simple melodies combined with the sounds of nature: the sound of the sea, rain, the cry of dolphins, the rustling of leaves.
Color therapy. Certain color schemes stimulate the pituitary gland, the part of the brain that controls sleep, appetite, and emotions. Depending on what color attracts a person’s attention, the pituitary gland secretes different hormones each time. After numerous experiments carried out by Max Luscher (the father of this movement), colors were chosen that most intensely affect the psyche. The following colors are believed to have a strong influence on the nervous system: yellow, orange, green, blue and violet. Yellow and orange restore, tonify and stimulate the psyche, improve thought processes and charge with optimism. Green, blue and purple - calm, relax, bring peace.
Aromatherapy – aromas, like colors, have different effects on the central nervous system. Some excite, others calm. You can carry fragrances with you everywhere. For this purpose, aroma medallions are produced with small holes for essential oils. All it takes is 3-4 drops, and a medal with a pleasant and healthy smell will hang around your neck all day. In addition to medallions, there are aroma lamps and incense burners. Essential oils with different aromas can be added to the bath, or used in the bath. Oils of orange, tangerine, grapefruit, ylang-ylang, tea tree, lavender, cedar and ginger will help cope with increased nervousness.

Video materials on the topic.

How to calm your nerves in 1 minute:

Breathing exercises to calm and reset the nervous system:

Relaxing and calming music for the nervous system:

Meditation to calm the nervous system:

Create your own lifestyle

Man's best friend is a healthy lifestyle. It’s not for nothing that the sages said that you are both your own best friend and your own worst enemy.

In case of urgent measures to restore the nervous system, you should return to a healthy lifestyle, if you once practiced it. If life has been chaotic and unsystematic, then it is necessary to bring order and a certain system to it.

A lifestyle that leads to health is simple and natural, like everything ingenious. It's just very difficult to stick to it. But if you are really “pressed”, you will have to perform this feat.

What makes up the path to a healthy nervous system:

Cancel the rush. Haste is a curse for the nervous system.
Become your own nutritionist. Lists of healthy and harmful foods are constantly announced at every step. Give up the harmful ones, and use the healthy ones to create your own menu for every day.
Cancel the commands “sit” and “lie down”. Make your motto the saying: “Movement is life.”
Get out of the house and get some fresh air. As a last resort, open the windows. Staying indoors for days, you breathe not oxygen, but decay products (your own and others).
Find the courage to say “no” to many of your favorite habits and rituals: coffee, cigarettes, alcohol, aimless sitting at the computer, or in front of the TV.
Regulate your sleep. Go to bed at the same time every day. Eliminate all light and noise stimuli. Before going to bed, do not watch disturbing films, do not drink stimulating drinks, do not overeat. Don’t steal time from sleep for unfinished tasks. Health is the most important thing. Sleep well, and let the whole world wait.
Find a source of positive emotions and draw from it three times a day. Everyone has their own sources of inspiration and positivity. Music, good, smart movies, humor, reading, a favorite hobby, a loved one - all these are inexhaustible reservoirs of good mood.
Don't let negative emotions enter your mind. Stop them at the outset, study them for usefulness and replace them with positive ones. A person can only experience one type of emotion at a time. The choice is yours.

Medicine will help you

Depending on the condition, a calming herb for nerves and “heavy artillery”, which is provided strictly according to a prescription, can also help.

sedatives (sodium bromide, phenobarbital, motherwort, peony, valerian), sedatives inhibit excitation processes in the cerebral cortex;
antidepressants (Amitriptyline, Nialamid) are indicated for obvious signs of depression, they drive away melancholy, elevate mood, drive away suicidal thoughts, and encourage action;
tranquilizers (Phenazepam, Sibazon), which are recommended for relieving feelings of anxiety and restlessness, improve the overall mood, and improve sleep.

Vitamins often help improve the absorption of drugs into the blood. Vitamins B, C, A, and E restore the nervous system well.

You can drink one of them, or buy vitamin-mineral complexes. Vitamins nourish nervous tissue, eliminate anxiety, reduce restlessness, have a beneficial effect on sleep, slow down cellular aging, and stimulate the restoration of nerve cells.

Putting the autonomic nervous system in order

The autonomic nervous system, being part of a larger whole, sensitively responds to the slightest changes occurring in the central nervous system.

The autonomic system works autonomously, not subject to self-orders, and does not depend on the expression of will. The processes for which it is responsible (sleep, heartbeat, digestion, temperature, metabolic processes) cannot be controlled consciously by a person.

Its parasympathetic and sympathetic departments work in pairs, prompting the same organs to either intensify their activity or reduce it. If one department (sympathetic) speeds up the heart rate, then the other (parasympathetic), on the contrary, slows it down. Sympathetic - dilates the pupil, parasympathetic - constricts, etc. Two sections of the autonomic system balance the processes of inhibition and excitation. If the balance between them is disturbed, vegetative-vascular dystonia occurs.

Restoration of the nervous system must be comprehensive and include the following techniques:

Psychotherapy sessions will help identify the true causes of the disease (overwork, stress, lack of sleep).
Physiotherapy. Sports that require heavy exertion are contraindicated for patients with VSD. But moderate physical activity (walking, skiing, jogging, swimming) can quickly put the autonomic system in order. It strengthens, tones, calms, and hardens the body.
Dosed physical activity. Take every opportunity to increase your activity: forget about the elevator, walk a few stops, run up 5-6 floors, do at least 10 minutes of exercise. All this will help restore the balance between the processes of excitation and inhibition in the peripheral nervous system.
Massage of all parts of the spine and acupuncture.
Alternate switching from mental to physical activity and back.
Hydrogen sulfide, radon baths. Contrast and circular shower.
Fresh air. You need to walk for at least 30 minutes every day, and ideally at least three hours.
Get a good night's sleep. Ragged, superficial sleep destabilizes nervous processes.
Refusal of nicotine and alcohol and harmful “delicacies”: pickles, marinades, smoked foods, sweets, fatty and fried foods.
Food containing magnesium and potassium. These elements restore the balance between the sympathetic and parasympathetic parts of the autonomic system. Eat porridge (buckwheat, oatmeal). Vegetables (peas, beans, beans, eggplants, carrots, onions) will help well. Don't forget fruits and dried fruits (raisins, prunes, dried apricots).

Recovery from stress

How to independently restore the nervous system at home after prolonged stress:

After the destructive work of stress, you need a clearly established routine, proper alternation of work and rest, and good sleep.
If possible, change the environment. Go out of town, visit old friends, go on vacation.
Adjust your diet: eat more foods containing magnesium, iron, potassium, and phosphorus. These elements stabilize the functioning of the nervous system. Don't forget about fish, fresh meat, vegetables and fruits, nuts, buckwheat, oatmeal. Natural honey and dark chocolate give a good effect.
Play sports or any feasible type of physical activity. Dancing helps a lot. You can dance at home, improvising near the stove, or to your favorite music.
Choose positive, optimistic people to communicate with. Watch funny movies, listen to uplifting music, read humorous literature.
Help those who feel bad: volunteer a little, visit a sick friend or relative. A good option is to have a pet and take care of it.
Do not neglect traditional medicine. There are a lot of soothing and tonic preparations, tinctures and teas made from them. St. John's wort, mint, valerian, motherwort, lemon balm are herbs that can be brewed individually or by creating combinations of them.
Aromatherapy is an excellent way to recover from stress. The most “anti-stress” essential oils are lemon, tangerine, grapefruit oil and the coniferous aromas of cedar, pine, and fir.
Baths with pine extract will help you relax in the evening and ensure healthy sleep. You need to take these water procedures for at least a week, minutes per session.

Autogenic training

More than 80 years ago, the German psychiatrist Johann Schulz invented a method of relaxation followed by self-hypnosis of the desired state. If you are not lazy and master the 3 stages of autogenic training, the method can work wonders.

In an autogenic state, you can do with the body what only yogis can do: slow down or speed up the heartbeat, regulate blood circulation, blood supply to the brain, eliminate pain.

Auto-training is both an excellent prevention of psychosomatic diseases and a tool for calming the nervous system and quickly restoring strength. You can activate your body and psyche with the help of AT much more effectively and quickly than with the usual methods (sleep, lie down, take a walk).

This technique will teach you how, by falling asleep for a few minutes during a work break, you can wake up and fully restore your performance and energy.

It consists of three stages: relaxation, self-hypnosis, exit from this state:

Relaxation. Before you convince yourself of anything, you need to calm down. Against the backdrop of raging emotions and a state of powerless despair, nothing good can be done for oneself. Therefore, the first step is calm. Negative emotions are usually hidden in muscle tension. By removing these clamps, that is, by achieving complete muscle relaxation, a person comes to liberation from negativity. Having completely relaxed, a person turns into a new file into which you can enter any useful information. Relaxation includes 4 main states that must be achieved with the help of special self-hypnosis: a feeling of calm, a feeling of warmth, a feeling of heaviness, calm, even breathing.
Self-hypnosis. After the person is completely relaxed, the time has come for any self-hypnosis. They can be spoken out loud, silently, read from a sheet, or represented in images. You can not suggest anything, but just fall asleep for 10 minutes. When you wake up, a person will be rested and fresh, as if he had slept all night.
Return. You open your eyes, feel your body, feel reborn. That’s it, we passed the “stress” stop safely, we can move on with our lives with a smile. You can exercise for five minutes several times a day at a convenient time.

Auto-training by doctor Frolov to calm the nervous system:

How to eat to live

Professor Preobrazhensky used to say: “Imagine that most people don’t know how to eat at all!” The professor was right. We usually eat anything, whatever we need, whenever we want.

The basic nutritional rules are:

You should not skip breakfast - the main meal of the day. Morning supplies should last until lunch. Food eaten in the morning is absorbed entirely and is not stored as fat.
Better less, but more often. You need to eat often, in small portions, so that blood flows not only to the stomach, but also to the brain. It is easier for the stomach to digest small amounts. The energy that would have been spent on the digestive process will go to a more suitable place.
Refuse catering services, do not eat fast food, and do not wash it down with liters of cola and other carbonated drinks.
Drink plenty of water: half an hour before meals, or 20 minutes after it. Water is considered a separate dish. They say that eating and drinking at the same time is wrong: water dilutes gastric juice and disrupts the digestion process. By drinking tea or juice with food, we help enhance fermentation processes in the intestines. Water, as a separate dish, washes, cleanses and nourishes the body.
Do not overuse sweet, fatty, spicy, salty foods.
Eat plenty of fruits and vegetables, salads and greens.
Thermal processing of food should be minimal so as not to destroy the vitamins and other beneficial substances it contains.

Every year on December 31st...

A bathhouse or sauna stimulates and regulates the processes of inhibition and excitation; visiting them can restore the nervous system and normalize the psyche. Bath procedures relieve mental and muscle tension, relax and tone the nervous system.

Muscle relaxation is followed by mental relaxation. After the bath, a person feels lightness and comfort in the body. This happens because blood actively rushes to the skin, reducing emotional tension and removing muscle tension. Relaxation is followed by gradual restoration of the nervous system.

The combination of sauna heat and ice hole works great. Amateurs know this. A sharp change in temperature greatly tones the blood vessels, causing them to alternately narrow and expand. This procedure invigorates, increases endurance and stress resistance.

A proper massage after the bath will complete the day's rehabilitation program for the body. With its help, you can achieve maximum relaxation, a feeling of mental and physical comfort, disperse stagnant blood, and stretch areas of tightness and ossification.

And never forget what the wise of this world teach: “Thoughts are material, have dynamic energy and influence circumstances much more strongly than circumstances influence thoughts.”

If you want to live well, think about good things. Imagine good things as if they had already happened to you, and you will be happy!

“Avoid even a hint of the worst in your thoughts. Accept only the best into your mind. Make it an obsession." Vincent Pill.

This section was created to take care of those who need a qualified specialist, without disturbing the usual rhythm of their own lives.

Meditation to calm the nervous system: types and examples

In the modern world, stress has a very strong detrimental effect on a person’s life and takes away a lot of energy. There are many ways to combat this negative phenomenon - these are different types of physical activity (gym, yoga, swimming) and sedatives, and light music and much more. Meditation to calm the nervous system is another effective method, which we will discuss in detail later.

The effect of meditation on the nervous system

The nervous system is the center that controls the entire human body. Its importance is difficult to overestimate, because it is the nervous system that is responsible for the correct course of two main reactions: conscious muscle movements, as well as uncontrolled contractions represented by the processes of breathing, sweating, digestion, heartbeat and other similar processes.

The sympathetic nervous system is responsible for the occurrence and processing of all human emotional reactions. This is where anxiety, fatigue and various depressive states originate. Calming the nerves meditation affects the sympathetic nervous system and helps eliminate even very significant manifestations of stress.

Experts from different countries never tire of talking about this; their arguments are impressive: it turns out that meditation itself, without additional tools, minimizes the negative consequences provoked by our emotional reactions to what is happening.

When the parasympathetic nervous system is activated during meditative practice, the following changes occur at the physical level:

heart rate decreases;
the breathing process is normalized;
sweat production is minimized;
blood pressure levels return to normal.

In addition, as a result of meditation, there is a decrease in the activity of those parts of the brain that control a person’s impulse to “attack or run away.” Since ancient times, thanks to these primitive reactions, humans have been able to survive as a species, despite evolution, but in modern active times, they tend to have a negative effect on us, provoking chronic stress, fatigue and tension.

A person is forced to constantly think about which side to expect “danger” and “attack” from, and also think through a plan for his actions in such situations. Of course, this is not at all conducive to a calm and harmonious life.

If you systematically perform meditation, the oldest neural connections in the brain will weaken, which will reduce the degree of stress on the nervous system. As a result, a person will begin to evaluate what is happening more rationally, and will also be able to remain calm without getting involved in every situation.

Almost all meditation practices are based on deep, measured breathing. It promotes better absorption of oxygen by blood cells, and also improves oxygen saturation of the brain and activates cranial blood circulation. The head becomes “clear” and it is much easier for a person to maintain psychological balance.

Useful recommendation! If you want to learn more about the benefits of meditation and how it triggers the body's natural relaxation process, we advise you to read popular thematic publications. For example, doctor and writer Joan Borisenko writes a lot of interesting things about meditative practices.

How else can you calm the nervous system?

Of course, meditation is not the only way to control nervous activity. There are other methods of helping your nervous system and calming you down; the most popular methods are:

walking in the fresh air;
sports activity;
games with pets;
favorite activities;
auto-trainings;
self-hypnosis and others.

You can choose the option that appeals to you most. But the experience of many people suggests that it is meditation on relaxation and calmness that harmonizes the state of the nervous system.

Types of Meditations

Which meditation technique should you prefer? Meditation comes in the following varieties:

breathing exercises;
short guided meditations;
visualizations.

There are differences between all versions of meditation, but one main distinguishing feature also stands out: they do not require significant effort or much time, and the effect of the exercises will be pleasantly surprising.

There is another method for choosing the most suitable relaxation for yourself - you need to determine how you perceive information from the outside world.

Thus, breathing practices are most suitable for people with a well-developed sensory channel (kinesthetics).

Auditory learners (those who perceive everything by ear) should seek help from guided meditations.

And for visual people (people who perceive information through their eyes), visual techniques will be the most acceptable.

Please note that you need to choose your breathing technique very carefully. Now there are a huge number of them, but not all of them are capable of calming - some, on the contrary, have a stimulating effect. Such exercises will eliminate chronic fatigue and drowsiness, but are not at all suitable for nervous and tense people.

Meditation exercises to calm and relax the nerves

Deep Breathing Square

This practice lasts two minutes and you can do it anywhere you want. The exercise will perfectly calm your nerves, and if you do it constantly, it will relieve increased irritability.

This is done as follows:

You need to gather yourself with your feet firmly pressed to the floor (even if you are sitting). Can be done with your eyes closed.
One hand is placed on the diaphragm area (located in the upper abdomen) to control the breathing process (it should be directed exactly here).
Inhale slowly for about 5 seconds.
Now you need to hold your breath for 5 seconds.
Also exhale slowly for 5 seconds.

The practice should be performed for 2 minutes.

Short guided meditations

This technique remarkably eliminates nervousness and attracts with its ease of implementation. All you need to do is simply find videos or audio recordings of guided calming meditations on the Internet and turn them on when you are on the verge of a nervous breakdown.

When choosing, you should focus purely on your feelings and choose the material that you like. So, the voice of the presenter should evoke sympathy and calm.

Recommendation! You can easily create a meditation for yourself if you do not want to use materials from the Internet. Your loved ones will help you with this; you can ask them to write down the text you have composed, and then you will need to diversify it with special relaxing effects at your discretion.

Stress-relieving visualization

This technique of relaxing the nervous system offers a person maximum freedom. It is performed quite simply - you need to close your eyes and visualize everything that will allow you to eliminate negative emotions from your consciousness and set you up for positivity.

To do this, you can go into the depths of your memory and extract the most pleasant memories from it. You will need to hold positive, bright images in your mind that protect you from irritability and anxiety.

In this case, a pleasant picture will be individual for each person. As a rule, meditation trainers advise imagining the following images to calm the nervous system:

peaceful and tranquil landscapes;
a glass partition that will protect you from any negativity;
turbulent streams or an erupting volcano that resembles your emotions;
colorful energy flowing through your body.

The options described are the most obvious and common. You can choose other calming associations for yourself and even create your own effective system for dealing with stress factors and anxiety. We wish you success in this difficult task, and finally, be sure to watch this interesting video:

The unknown world of magic and esotericism

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When a person decides that he cannot do without auto-training to calm the nervous system, the best thing he can do is consult a neurologist or at least a therapist.

Speaking about auto-training, we will have to touch upon the topic many times about why there is a need for it or what it is needed for:

when a person suffers from an incurable disease;
constantly feels anxious about children and pets;
desire to control everything at once;
increased mental activity: study or work conditions;
during sessions and job search.

It is clear that when a person cannot properly distribute his time and is constantly under time pressure, a good psychologist can help here and teach him auto-training techniques.

Another thing is when a person is sick and cannot find funds for treatment, for example, cancer, then self-hypnosis or meditation exercises will help him:

dull pain, not feel it;
overcome internal resentment;
try to find a way out in every reasonable way.

Although there are few such cases, miraculous healing still occurred even in the later stages of the disease. The rationale for this was given by German scientists back in 1932.

Motivation for auto-training among young people and not only

The percentage of people who engage in auto-training in their young years is very large. This is because getting a higher education has become both easy and difficult.

Everyone can study, but not everyone can pay for education, but they still have to work. And even if we assume that exam results can be bought, it is extremely difficult to work without real knowledge, and even be productive for yourself.

Therefore, many universities also open autogenic training courses for applicants to teach the future student:

cope with your emotions;
timely suppress the feeling of fear of ignorance of the subject;
do not worry in responsible and critical situations;
find internal reserves of knowledge.

In this sense, young people need to learn to calm their nervous system in moments of crisis, coping with trembling in their voice or fighting the desire to say an offensive word, they will be able to live comfortably for many years without experiencing any nervous shocks.

In addition, school graduates are not yet entirely familiar with the system of education at universities, so a person immediately finds himself:

surrounded by strangers;
often in new social and living conditions;
alone with a sense of responsibility for your future;
just in an unfamiliar city, not knowing its traditions and customs.

All this affects the development of a young personality, as well as the human nervous system. Therefore, in order to graduate from a higher educational institution and not become a neurasthenic, it is quite useful to engage in auto-training.

Modern meditation schools offer their students classes that are somewhat different from those offered by yoga. But they all have one thing in common: learning to relax and breathe correctly.

And although people always want to go directly to exercises in the lotus position, they have to start with proper breathing.

To begin with, you can simply sit on a chair and, taking a deep breath, make sure that your lungs are completely filled with air. Exhale slowly. At this time, thoughts should be maximally concentrated on breathing, and not soar somewhere in the clouds. During classes, students should understand that the best way to relax is to concentrate, although this sounds paradoxical. Moreover, you will need to focus your thoughts on your arms, legs, and first exclusively on body parts and internal organs.

You can study on your own, with a coach or a friend in the course.

This stage is important, regardless of the purpose for which a person came to auto-training classes. It is an important preparation for more serious exercises to achieve very specific goals and to restore the normal functioning of the nervous system, among other things.

Six training basics

When a person learns to breathe correctly and feel warmth or cold in certain parts of the body at his first request, he can move on to more serious training.

In order to use auto-training in order to calm your nerves and maintain yourself in normal vital tone, you need to master several exercises that can be performed in any comfortable and stable position. The Lotus pose in this sense is an ideal option, but also the variants lying down, reclining or sitting like a coachman are quite suitable for the above purposes. There are only six basic exercises that have classic names and perform a specific action in the meditation system itself. They are important for the first stage of autogenic relaxation training.

The first of the exercises, “Heaviness,” works to relax the muscles. It can be done conveniently anywhere.
The “Heat” training task aims to cause a literal dilation of the blood vessels of the skin; for people with a disordered psyche it is more than important.
“Pulse” is used to normalize the heartbeat in exciting situations.
While performing “Breathing”, it is necessary to cause spontaneous excitement, that is, an increase in heart rate, then suddenly calm down, achieving uniform breathing. But the point is that in the end the desired states should appear almost instantly.
“Solar plexus” is preferably performed by people trained in knowledge of human anatomy. The purpose of this exercise is to normalize blood circulation in internal organs.
“Cool forehead” during the first stage of auto-training allows you to get rid of pain, in particular headaches, if any, over time a person will be able to use the developed skill at any time necessary.

If a person wants to calm the nervous system, it is better for him to use the first, second and fourth exercises. Everything that concerns internal organs is more suitable for those who are struggling with illness.

Performing all of these exercises in turn or several specific ones to choose from forms the basis of the initial stage of auto-training, which will be followed by the second, most interesting period of active suggestion or self-affirmation of a pre-prepared phrase.

Auto-training for calming (example)

You can create a calming phrase on your own or with a trainer. There are several methods by which text material of a positive statement is compiled.

You can't do two things:

self-affirm ill-conceived text material;
write down too banal phrases on the subcortex, for example, “everything is fine” or something similar.

The statement must be:

meaningful;
a little associative;
using identical thoughts.

In this case, even if it seems to an outside observer that there is no logic in the construction of the statement or that it is clearly violated, you can not pay attention to it. A simple example of identical phrases with obvious illogicality, if we consider everything from the point of view of common sense:

“When you hear the sound of the sea, you become calm, you gain confidence, anxiety and excitement go away. When aggression and anger come from those around me, I hear the sound of the sea.” The purpose of this setup is simple. If a conflict situation suddenly arises, the brain already “presses a button” on orders: aggression, anger - this is the sound of the sea.

She, in turn, triggers the entire installation mechanism: “when the sound of the sea is heard...”. A well-honed phrase will quickly take place in both hemispheres of the brain, turning on almost instantly when a conflict situation or some other threat to a person arises.

Some people use the counting to ten rule instead of all these techniques. By the way, it can indirectly be attributed to a certain type of training, but without performing all sorts of formalities. But the example given is very simple and is intended specifically to calm your nerves and a surge of emotions in a specific situation.

But the nervous system can be shaken by various diseases, squabbles, and constant worry about loved ones. Then the statement must be directed precisely to the source of anxiety. Decide what exactly scares you the most:

lack of money or inability to buy something;
illness or its consequences;
a break with someone from your family or fear of loneliness.

Any problem always has several ends, and if something does not bring the expected result, it means:

a not entirely worthy goal is being pursued;
the means for implementation are also not very good;
maybe it's not a problem at all.

In the above example, in order to bring the reproduction of the identity of an event and reaction to it to automaticity, it is necessary to evoke in oneself the feeling that is experienced in a conflict situation, remember it and clearly associate it with what should happen after. Namely, calmness and self-confidence, and during auto-training this state is also worked out, remembered and an “anchor” is set for its reproduction.

Everything works like a well-oiled clockwork mechanism, but what makes auto-training different from hypnosis is that all faith comes through awareness. Therefore, the result will only be given by a statement that a person sincerely believes in, when it comes from the heart and is not intended to harm others, including himself. This is not a religion, but rather the need to cope with emotions in a difficult life situation, not to allow them to cause pain in the heart, that is, to protect yourself from neuroses, heart attacks or strokes.

Exit from auto-training and conclusion about its effect

The path traveled from the initial training to the end of the affirmation of the cherished phrase is reminiscent of preparation for surgery, anesthesia, some events occur, albeit controlled by the human brain, but coming out of sleep can be painful. This stage of training is called: exit from autogenic training.

Having completed the approval stage, you need to think about the end of the process and the need to return to real life. It is advisable to do this competently, by “waking up” (everything that happened was not a dream), to feel the ease of consciousness, the absence of baggage of problems behind you.

A purely psychological outcome is also reinforced by physical actions, depending on the location of the training. In an ideal situation, you need to slowly clench your hands into fists, feel the weight of your body, you can stretch well, raising your arms up with open palms and slowly lowering them down through your sides. At this point, in fact, the entire stage is completed.

Subtleties of auto-training

As you can understand, the materials for auto-training can be taken ready-made. But they definitely need to be reworked to suit you. After all, it is important that the text material is conscious. The whole process at all stages and stages, unlike even self-hypnosis, occurs at the level of consciousness, understanding of the problem, and the need to get out of it at any moment.

A few more words about the soundtrack. If possible, it is better not to use it; it is better to learn the phrase that will be approved by heart. It is advisable to conduct classes in natural silence, as they say, without fanaticism; birds outside the window should not distract, as well as the voices of people in the same room as the trainee.

Auto-training helps people become better, overcome their fears, and cope with emotions. If you approach the problem step by step, starting at least with the ability to cope with conflict situations, you can get rid of many of your complexes and apparent shortcomings, which will lead you to a world that may not be ideal, but at least in complete agreement with yourself.

Recently a client asked a question: “I read about auto-training, does it help with panic attacks? Is it possible to relieve a panic attack with auto-training?” Our dialogue clarified a lot, and I’m sure it will be useful to everyone who is looking for ways to overcome panic disorder and agoraphobia.

Is the use of auto-training indicated for panic attacks?

Panic disorder is not a pathology. The psyche is not always ready for stress, and then the brain seems to save you, blocking the entire bouquet of emotions, thoughts, sensations, then throwing out what has accumulated in the form of symptoms of VSD or, more correctly, panic attacks. With such a disruption of the nervous system, the body is constantly in a state of tension. The body is in combat readiness in the face of danger. The muscles are toned, the head is working intensively, the adrenaline level is off the charts.

The search begins for how to deal with this. And then the first thought is to take some kind of sedative. This is what doctors advise. But the attack repeats...

After some time, a person one way or another learns about the existence of autogenic training (or autotraining) and the possibility of using it to treat panic attacks. Of course, auto-training is a wonderful thing. After all, thanks to it, you train the skill in advance - to manage your nervous system, control your emotions. And this is very important for mastering your state of mind, and therefore for fighting panic attacks.

What will happen in my head if I start using auto-training for panic attacks? What is it really?

After a panic attack, or between attacks, auto-training works to calm you down, using, on the one hand, the relaxation effect, and the effect of self-hypnosis, on the other. That is, you acquire the skills to relax and calm down, learn them at home, and then apply them when the need arises. But relaxation alone is not enough. You need to give your brain the command to calm down.

But when emotions run high, it is not easy for such commands to penetrate into the subconscious, because the excited brain is feverishly looking for ways to avoid an imaginary danger. In other words, if you tell yourself, “Calm down,” it won’t work because... somewhere deep, subconsciously, the brain believes that you are in danger. Especially if you have already experienced several panic attacks and overcoming fear and control have become the core of life.

But here's what's interesting! In the course of performing special auto-training exercises, unconscious resistance that stands in the way of healing from panic attacks is removed. Those. you are immersed in a light or medium level trance, in which the useful attitudes “I am calm”, “everything is fine”, etc. have a chance to reach the subconscious.

Watching a person in a state of trance, it is impossible to understand whether he is awake, thinking about important matters, or dozing

Having mastered autogenic training for panic disorder, you will be able to:

relieve unnecessary tension;
gain access to internal resources;
prepare the psyche for possible stress;
manage your emotions (including during panic attacks);
inspire yourself with everything you need to normalize your condition.

The trance state is generally useful in itself. Involuntarily, a trance occurs in any person every one and a half to two hours, when the brain, as it were, “arranges” all the received information into boxes. You can notice similar effects if you think about it and don’t notice how time has flown by. And relief comes, like a weight off your shoulders. It is in trance that the influence of command words on the subconscious occurs. That’s when the “calm down” attitude will take effect.

How effective is auto-training for panic attacks?

Panic attacks, coupled with a diagnosis of VSD, are a signal that not everything is right in life. The panic syndrome itself is a kind of analogy, a reflection of life’s problems by disturbances in the functioning of the autonomic nervous system. Moreover, where, in what organs, the sympathetic nervous system “shoots”, these are the human complaints. This is where the symptoms of palpitations, high blood pressure, trembling hands and the like come from.

Such people have a great need for internal reorganization. To be adapted to stress, make decisions faster. If you regularly perform auto-training for panic disorder, psychological dead ends are gradually unblocked. The psyche, when it receives enough attention, begins to heal itself:

Relaxation reduces impulses from the sympathetic nervous system;
Gaining access to your resources is empowering;
Commands and settings change behavior.

Once experienced relaxation during auto-training is an important experience. He is memorable. Subsequently, you take it out of memory, but the reflex remains. I learned to ride a bicycle as a child, and after many years you sit down and ride.

What is better to use for panic attacks: auto-training or hypnosis sessions? What is their difference?

Autotraining is SELF-hypnosis. In hypnosis, a therapist works with you. It is he who makes it easier for you to immerse yourself in a trance, and comes up with a treatment plan in general, as well as for this particular session. It is he who finds the words to reach your subconscious. Obviously, during autogenic training you do all this yourself.

Therefore, auto-training is a little more complicated than a hypnosis session - because you will have to be in the role of a hypnologist and a client at the same time. However, even if you choose ONLY hypnotherapy, it will not be effective if you do not learn self-hypnosis, and, consequently, self-regulation of your emotional and physical state. A good hypnotherapist will do everything possible to teach you self-hypnosis, particularly AT.

Hypnosis is carried out during a session, and auto-training is more universal - you do it when it’s convenient for you, even on the eve of PA, and you determine the duration of the session yourself.

Is auto training safe?

When and how should auto-training be used during panic crises?

The famous “coachman sitting on a droshky pose” is ideal for practicing AT in the office. You can lie down more comfortably at home

Autogenic training can be done whenever and as much as you want. With sufficient persistence, the habit of managing emotions, behavior, and sensations is developed. The more you practice, the better the skill. After a couple of weeks, you may notice how much less anxious you become. And this is already a huge step towards solving the problem.

If insomnia is added to panic attacks, do auto-training before bed. Then your sleep will be deep and even. Or you can do it right during your lunch break, during the day. And recover and benefit.

To perform auto-training, it is better to lie down. If this is not possible, sit comfortably in a chair. To have somewhere to lay your head back and put your hands. Extend your legs straight in front of you. You can close your eyes.

Autotraining for PA - step-by-step instructions

By relaxing your muscles, you focus your attention on certain sensations. This results in a state similar to hypnosis. And then you pronounce command-phrases containing changes to confidence and calm. This is the essence of AT.

Therefore, we can distinguish the following phases of autogenic training:

Relaxation.
Special suggestions. They can be direct - in the form of text, and indirect - suggestions through images, stories.
Return.

1. Relaxation.

You say (to yourself):

I'm ready to rest. Gradual relaxation begins. I feel lightness and calm filling me. My body is weightless and relaxed. I feel the warmth pleasantly enveloping me.

I feel the muscles in my right leg relax. The feet relax, then the lower leg, and the thigh muscles. My right leg feels heavy. Now the muscles of the left leg relax. Slow relaxation goes through the muscles of the foot, then the thighs, and moves to the lower leg. My left leg feels heavy. I feel warm. I'm absolutely calm.

Now I feel the muscles of my right arm slowly warming up. Warmth and heaviness moves from the hand to the forearm, then to the shoulder. Now relaxation goes along the left hand. The heat moves from the hand to the forearm, then to the shoulder. My hands are motionless and heavy. I feel at peace.

Now the abdominal muscles relax. Then the back. The neck relaxes.

The head is light.

I feel warmth and lightness enveloping me. I feel good and calm. My body is resting. I feel filled with strength and energy.

2. Suggestion of the necessary settings, remember them in advance.

“Now I'm talking to myself. I look at myself from the outside. It's my time to hit the road. I don't know what awaits me beyond the threshold. I don't know what I'll have to face. But I know that faith in myself, in my inner core will help me and bring me success. Some things still bother me, but I know that anxiety is a fog. And this fog leads to panic. I look at myself and see a fog of anxiety on my face. And now I’m driving this anxiety away from my face. I clear away the fog and gain self-confidence. I feel my inner core. I straighten my back, straighten my shoulders, and thereby banish any remaining anxiety. I see my head rise higher. And I see my confident and calm gaze. (take a short pause) My body and mind are in harmony, they help each other. Now I feel how calmness has filled me completely. I am ready for any difficulties. And now it's time for me to move forward.

3. Return

I find myself rested and full of energy. I have a desire to do everything I have in mind. I'm coming back here, to this place where I am now.

I gradually feel my fingers and hands. They can move. The arm muscles tense. I clench my fists and feel the pleasant strength in my hands.

Now I'm straining my feet. I feel firmness in my legs. The back bends upward. There is energy moving throughout my whole body. Now I feel every muscle of my face and lips. They can move. I take a deep breath and hold it for a couple of seconds. Then I exhale through my mouth. And at the same time I unclench my fists and open my eyes. I'm back. There is vigor and inner peace in my body. I can do everything.

You can use this auto-training. Or insert your own commands, settings and words that suit you exclusively. You can learn more about the auto-training technique from books. Our recommendation: read the brochure “Autogenic training for you” by A. Petrov.

Mood stability and peace of mind have become a luxury with the frantic pace of modern life. Among worries and problems, we often do not notice that our own energy and vitality are close to the “0” mark. That is why specialists in the field of psychology have developed special exercises - auto-training to calm the nervous system.

The history of auto-training to calm the nervous system

What is auto-training for calming in psychology and what is it used for? Psychologists call auto-training special psychological techniques and techniques based on self-hypnosis.

This technique was first proposed by Dr. I. Schultz in the 30s of the 20th century, but it appeared in Russia only in the late 50s. The method turned out to be interesting to use, since patients actively participate in the process of self-hypnosis and self-education. In contrast to hypnotherapy sessions, which are also effective in combating stress and neuroses, but the patient takes a passive place when using it.

For self-calming sessions, you need to use mental, auditory, and sometimes olfactory functions. After all, it is under the influence of words and images created in the imagination, as well as control of breathing and muscles, that it becomes possible to achieve complete calm, relaxation and tranquility.

Who is auto-training intended for?

The human body itself has techniques for relieving stress. People report a good mood and positive emotions after a good sleep, favorite music, communication with animals, reading or delicious food. You can list a huge number of such natural “antidepressants”, but they cannot be used in every life situation. It’s hard to imagine yourself holding a cat at a meeting with your boss, or starting to eat during an exam...

It is for moments when it is impossible to use natural means and achieve relaxation that auto-training techniques are used.

If you use it regularly and learn some calming techniques on your own or with the help of a specialist, you can prevent the accumulation of negative emotions, chronic stress, alcohol and nicotine addiction. People who practice auto-training to calm the nervous system in life recover faster after prolonged physical and emotional stress. It has been proven that the impact of auto-training can affect metabolic processes in the body, and even character and appearance. The effect on him is similar to hypnotic.

Regular auto-training sessions to calm the nervous system help:

Evoke in yourself the emotions that a person needs at the moment. Most often it is relaxation and calmness;
Influence muscle tension;
Helps to concentrate attention on a specific object;
It has a beneficial effect on the entire nervous system.

Indications for auto-training to calm the nervous system:

Panic attacks;
Bronchial asthma;
Nervoses and nervous disorders;
Neurasthenia;
Prolonged depression and stress;
Endocarditis and angina pectoris;
Stomach ulcer;
Constipation.

Important! Auto-training to calm the nervous system is completely ineffective during hysteria.

Contraindications for auto-training to calm the nervous system:

Delusional states;
Confused, unclear consciousness;
Vegetative-vascular dystonia (VSD), especially during crises;
Somatic crises.

Where to start relaxing the nervous system?

There are certain techniques that, if necessary, help you quickly calm down or fall asleep. Some of them:

Count to 10 - or more. You can count down. For complete relaxation, you can close your eyes;
Imaginary image - you need to imagine any person who is pleasant to you, with whom you have positive emotions;
“Mask” of relaxation – you need to relax all the facial muscles;
If the place and time allows, you can tune yourself into a positive mood with the help of sounds - it can be either just your favorite music, or the sounds of nature and the living world - from the noise of a mountain stream to the singing of birds and the voices of frogs. All these sounds exist on various sites in the public domain, and you can listen to them for free;
Simple gymnastic exercises, stretching;
Walk in the fresh air;
Communication filled with pleasant words and laughter;
Positive thoughts and ideas.

Conscious auto-training techniques to calm the nervous system

Breath control;
Management of muscle tension, that is, their tone;
Speech or verbal influence.

Breathing control during autotraining

Breathing control is a conscious alternation of thoracic and abdominal types of breathing. This procedure can have a positive effect on muscle tone and brain centers responsible for human emotions.

Abdominal breathing - slow and deep - will help reduce the excitement of the central nervous system and relax the muscles;
Chest breathing - frequent and shallow - on the contrary, will help activate all organs and systems.

Managing muscle tension

Blocks, or muscle spasms that occur in stressful situations, will allow you to remove auto-training to calm the nervous system, and you should focus on the most “stressed” areas of the body.

Example exercise:

Sit down, close your eyes, breathe slowly and deeply;
Visualize your own body, create an image of it in your head, and find the source of “tension” on it;
These areas should be brought into a state of maximum muscle tension, even to the point of trembling in these parts of the body;
After you feel trembling and tension, you need to sharply release them as you exhale;
If necessary, repeat the procedure until complete relaxation.

After such auto-training to calm the nervous system, warmth will spread throughout the body, the heaviness that appears in the limbs will feel pleasant. If the tension cannot be relieved in this way, you can stimulate the problem areas with circular massage movements - the tightness should go away.

Speech impact

The method of this auto-training to calm the nervous system is to influence consciousness through theses and self-orders, statements that are positive. As part of such sentences, the use of the particle “not” is excluded.

Examples:

Self-orders are somewhat reminiscent of army ones - precise and short instructions - “Don’t shout!”, “Be calm!”;
Self-programming - self-confidence and self-confidence will help you gain memories of past successes and successes in something - they remind a person of the hidden potentials of his personality;
Self-encouragement - if you do not receive praise from the outside - from colleagues, parents, bosses - this is not scary. You can always praise yourself! This will eliminate the feeling of being undervalued and “useless” in society and reduce irritability.

Art therapy is widely used in auto-training techniques to calm the nervous system - it relieves anxiety and fatigue, helps to forget unpleasant situations and experiences. When drawing, psychologists recommend changing your hand - if your dominant hand is your right, then draw with your left, and vice versa. This stimulates the brain in the opposite region. What is important is not the presence of artistic talents, but the ability to convey your emotions and fears through drawing - shades, images.

Important! The first therapeutic, beneficial effect of auto-training to calm the nervous system can be noticed after 3-4 sessions.

If there is difficult work ahead

There are days when fatigue is felt especially acutely, or some extremely unpleasant event completely confuses and knocks you out of the normal rhythm of life. In this case, it is better to find a few minutes for yourself to apply some auto-training techniques to calm the nervous system.

For nervousness, it is better to use self-orders and exercises that will make you calm down:

Perform several physical exercises with tension and stretching of those muscle groups that did not take part in active work - the entire session can be continued for up to a minute;
As you inhale, with your muscles completely relaxed, repeat the following words to yourself:

I calm down;
I am relaxing;
My hands are warm and relaxed;
My hands are motionless;
My feet are warm and relaxed;
My legs are motionless;
My torso is resting;
It is completely relaxed and rested;
Good vacation;
I am recovering little by little;
This process takes place throughout my whole body, in every cell of mine;
My body has recovered, it has strength again;
Anxiety and tension have disappeared;
I rested;
I'm ready to take action.

Relaxation training to calm the nervous system

There are special group or individual relaxation trainings, in which professional psychologists provide the necessary knowledge on auto-training to calm the nervous system - techniques for relaxation, restoration of strength and increase resources. They teach self-confidence and stimulate personal growth and creativity.

During relaxation trainings, in addition to training, specialists demonstrate a variety of methods for relaxation - they use soothing texts, teas and herbs that relieve tension, aromatherapy sessions are held - everything so that auto-training has a therapeutic, relaxing effect.

Autotraining (autogenic training) allows you not only to learn how to completely relax muscles, but also to control the processes of excitation and inhibition of the nervous system. This requires systematic training for 10 minutes 2 times a day. Usually, it takes 3-4 months to master auto-training, but sometimes you can achieve success even in a month.

The value of autogenic training is that almost all people can independently master its basic techniques in order to learn to control themselves in tense situations:

— Learn to control the tone of skeletal muscles - when to relax or tense.

- If desired, evoke the desired emotional state, against the background of muscle relaxation, mentally addressing yourself in words, create a state of mental balance.

— Influence the functions of the nervous system by remembering pleasant sensations.

- Manage attention, concentrate it on what you want, distract and narrow its circle, relax or fall asleep at the right moment.

Autotraining - exercises:

Auto-training should be done 2 or 3 times a day, morning, afternoon and evening, for 7-10 minutes. Classes are carried out lying on your back, on a low pillow, because with a very high pillow, the chin is pressed to the chest and breathing becomes difficult, with a very low pillow, the head is thrown back, and the front muscles of the neck are very tense.

In the evening: Lying down, place your arms along your body, palms down, slightly bending them at the elbows - in this position the muscles relax as much as possible. Spread your legs slightly and relax.
During the day, auto-training can be done in the following position: sitting on a chair, spread your knees and put your hands on them so that your hands hang down. The back does not touch the back of the chair, but the body does not lean forward, but seems to “hang” on the spine. Lower your head to your chest, close your eyes, relax your whole body.

Self-hypnosis must be combined with proper breathing. Close your eyes, and then quietly and very slowly say to yourself a light phrase: “I am calm.” For “I” you need to take a light breath, for the word “calm” you need to exhale long. In addition, when you say the word “I”, focus your attention on your face, and when you say the word “calm”, mentally look around yourself - from head to toe.
As you exhale during the pause, relax and try to imagine a feeling of warmth and heaviness throughout your body.

Auto-training for calming:

The essence of auto-training for calming comes down to the following: with the help of special exercises performed in a certain position, a person is immersed in a state of relaxation when he is more easily amenable to self-hypnosis than in a waking state.

Start relaxing with your toes. Stop bending them. Relax the muscles of the lower leg, hips, and pelvic muscles. Then relax the muscles of your back and abdomen, completely relax the muscles of your shoulders and hands, and pay special attention to the muscles of your neck. Relax, try to focus your attention as much as possible on a specific muscle group, switching it one by one to other muscle groups. If you find that your neck muscles are spasmodically supporting your head, relax them; Don't clench your jaw. And now you are in a state of complete relaxation. Make sure that none of your muscles return to a tense state. Then you will notice how heavy your hand is, how helplessly heavy your body is, how the muscles of the eyelids relax, and sleep comes.

The state of relaxation is easier to feel immediately after tension. You need to tense your toes for a moment and immediately relax them. The same needs to be done with other muscles: arms, legs, back, neck, head, face.
The relaxation technique is not complicated; it requires attention, persistence and time.

Auto-training for calm. Auto-training text:

I am calm.
My muscles are relaxed.
I'm resting.
I breathe evenly and calmly.
My heart calms down.
I'm completely calm.
My right hand is relaxed.
My left hand is relaxed.
Hands are relaxed.
Shoulders are relaxed and lowered.
My right hand is heavy.
My left hand is heavy.
I feel the weight of my hands.
My right hand is warm.
My left hand is warm.
I feel warmth in my hands.
The muscles of the right leg are relaxed.
The muscles of the left leg are relaxed.
The leg muscles are relaxed.
My feet are warm.
I feel a pleasant warmth in my legs.
I'm resting.
My body is relaxed.
Back muscles are relaxed.
Abdominal muscles are relaxed.
I feel a pleasant warmth throughout my body.
It's easy and pleasant for me.
I'm resting.
The eyelids are lowered and slightly closed.
The muscles of the mouth are relaxed.
The whole face is calm and relaxed.
My forehead is pleasantly cool.
I'm completely calm.
I'm resting.
I breathe deeply.
I feel pleasant fatigue throughout my body.
I stretch and open my eyes.
The body is tense, like a spring.
I am full of strength and vigor.

Now quickly stand up and, raising your arms up, take a deep breath, then hold your breath for a few seconds and take a deep, long exhale.

After morning and afternoon auto-training, take a deep breath, bending your elbows (fingers clenched into fists), open your eyes and exhale slowly, straightening your arms and fingers. Repeat 2-3 times.

To calm down, end your evening auto-training with the phrase “I am calm and want to sleep” after the formula “I feel pleasant fatigue throughout my body.”

To begin with, practice only 3-4 auto-training formulas and gradually increase. Thus, all formulas are performed only on the 8-10th day of daily training. The number of repetitions of each formula starts from 3-6 minutes, and then after a certain training it decreases, and the time of auto-training sessions should not exceed 7-10 minutes.

As they gain experience in self-regulation, students can reduce the number of formulas spoken daily, bringing them to a maximum of 10-12 per lesson. The effect usually obtained from auto-training remains the same or even increases.
Under the influence of auto-training, you will become the absolute master of your body.