Relaxation techniques. Physical and mental relaxation: ways to relax the body

Anna Krachek | 6.09.2015 | 2788

Anna Krachek 09/6/2015 2788

Stress kills thousands of nerve cells in minutes. We learn to quickly get rid of it.

There are times in life when all the bad things come at once: problems at work, tension in relationships with your husband, children’s reluctance to study, lack of money. You rush around like a squirrel in a wheel, trying to bring life back to normal, but you feel that a little more and your nerves will give in.

Stop for a minute, catch your breath, and try one of these quick relaxation techniques. They won’t take much of your time, but your mood will immediately improve and stress will subside.

Hot bath with essential oils

A bath filled with hot water is one of the most affordable and effective ways to relieve stress at home. The principle of its operation is very simple: immersing yourself in hot water, you again seem to find yourself in your mother’s womb, where you felt warm, calm and good.

Add a few drops of essential oil to the bath and you will greatly enhance the effect of the procedure. Oils of lavender, orange, ylang-ylang, bergamot, and mint are known for their relaxing effect on the nervous system. The oil must be diluted in some base (milk, base oil, honey), and the resulting mixture must be dissolved in water.

Be careful: the bath water should not be too hot, otherwise it may adversely affect the functioning of the cardiovascular system. The optimal temperature is 37-38 degrees.

Meditation

In Eastern cultures, meditation is the main method of dealing with stress and finding inner harmony. Why don't we try it for ourselves?

For a meditation session, you will need a secluded place where no one and nothing will distract you from the process. If the weather permits, go outside: to the lawn in a small park or to the river bank.

Take the most comfortable position for you (it is not at all necessary to sit in the lotus position), breathe deeply and evenly, relax all your muscles as much as possible. Try to throw away all thoughts about problems, affairs and feelings. Focus on the breathing process, be aware of each inhalation and exhalation.

During meditation, try not to move or be distracted by extraneous noises. Pronouncing a monotonous sound such as “Mmmmm” can help with this, but this is not at all necessary.

If you can spend at least 5-10 minutes in a state of immersion, you will feel much calmer and relaxed.

Neuromuscular relaxation

This relaxation technique is often used during hypnosis sessions, but it can also work well for relieving stress at home.

Take a comfortable position. It is best to lie on the floor with your legs and arms spread apart. You can also sit in a comfortable chair or on a sofa. Turn off the TV and music, ask your family not to disturb you or make noise for 15-20 minutes.

Close your eyes and begin to mentally relax every muscle in your body. Imagine how your legs become warm and heavy, you cannot lift them off the floor. Then do the same for your hands. After this, imagine your body going limp. Lastly, relax your neck and face, allowing your head to hang freely. Stay in this position for a few minutes, trying not to move.

Finish the session by stretching as if you had just woken up. You will be surprised how much your well-being and mood will improve!

Output of aggression

This method is good if for some reason you are very nervous and angry. If aggression is not released in time, it will cause considerable damage to your health: suppressed emotions lead to nervous breakdowns and the occurrence of depression.

Don't take your anger out on your colleagues or family; instead, take a pillow and beat it well, imagining the person who made you angry. With each blow, you will feel the negative energy leaving, and calmness taking its place.

There is another good way to get rid of bad emotions, but to do it you will need all your acting skills and a good imagination. Imagine that your left hand suddenly goes crazy: it convulses, moves absolutely chaotically, you cannot control it. The more “wild” the movements are, the better!

Now imagine that the madness has spread to your right hand. Then - on the legs and torso. Move your arms and legs as you please, move your pelvis and other parts of your body intensively. After 5 minutes, stop and restore your breathing. The effect of such a “wild dance” is simply incredible! You won’t even remember about stress and nervous tension.

By the way, it is better to perform this exercise in solitude. Otherwise, there is a high risk of ending up seeing a psychiatrist.

Pets

Cats, dogs, horses and other animals, being close to a person, help relieve stress and calm. If you have a pet, pick him up, pet him, and play with his favorite toys.

If you haven't got a pet yet, feed homeless animals or go to a shelter: volunteers are always needed there. This way you will not only relax and relieve stress, but also do a truly good deed. And who knows: you might find your best friend for life.

We need anxiety and stress to protect ourselves from danger. The brain evaluates the surrounding situation. If something threatens our safety, it puts the body into combat mode to fight and run away. But most of the stressful situations we face every day don't kill us. Maybe we're arguing with colleagues, studying for an exam, or going on a first date. In such conditions, the body's reactions only get in the way, we get nervous and cannot concentrate on work, remember information or engage in creativity.

You need to turn off the tension and relax. But how to do this if you are worried? The brain is overstimulated, and self-conviction that everything is fine and you need to pull yourself together does not work.

Do not confuse relaxation and rest. Nobody bothers you to sit and do nothing at the same time, but at the same time worry and worry. So just taking a break from work will not help you relax and calm your nervous system.

The best option is to act from the body, that is, relax the muscles and remove the consequences. The brain will decide that since the body is calm, there is no danger, then it can calm down.

To do this, try the deep relaxation technique offered by the charity No Panic, which helps people with anxiety and panic disorders.

Start relaxing

To feel the effect of your first classes, find a comfortable and quiet place where you will not be distracted for at least five minutes. It’s better to practice the technique at home, in cozy clothes, and then repeat it in other conditions.

Turn off the music, turn off the lights if possible and sit in a comfortable position. Breathe freely when doing the exercises, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing more.

Feel the difference between tension and relaxation

To relax, you need to feel the tension. Start with your hands. Clench your fists as hard as you can and count to 10. Then relax your fists so that your fingers rest freely on your knees or any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.

Then you need to take turns tensing and relaxing the muscles throughout your body in the following order:

Forearms. Bend your elbows and try to press your fists to your shoulders.
Muscles of the back of the arms. Straighten your arms as far as you can.
Shoulders. Raise your shoulders towards your ears.
Neck. Tilt your head back.
Forehead. Raise your eyebrows as if asking a question.
Eyelids. Close your eyes tightly.
Jaw. Clench your teeth.
Tongue and throat. Press your tongue onto the roof of your mouth.
Lips. Purse your lips tightly, as if you want to hold something small with them.
Breast. Take a deep breath and hold your breath.
Stomach. Tighten your abdominal muscles as if preparing for a punch.
Hips and lower back. Arch your back and squeeze your buttocks.
Legs. Straighten your legs and pull your toes back.

Tighten your muscles to the maximum for 10 seconds, and then relax them and listen to the difference in sensations.

Let your body get used to relaxation

Sit in silence with your muscles relaxed for a few more minutes to remember how your body feels at rest.

You may not relax completely the first time, but if you regularly practice and struggle with this technique, you will soon feel that five minutes is enough for you to calm down and manage your emotions again.

Subsequently, you will learn to relax even on the go: for example, relax your arms and back when going to work, and your legs when sitting at the computer.

The ability to relax at will is a very important skill that everyone should have. Life in the modern world is very stressful and stressful, both mentally and physically. This includes workers in the technology and computer industries who sit for hours in front of a computer screen, resulting in hours of strain on certain muscles and joints.

This also applies to other workers, for example those who spend a lot of time driving, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word as people blame stress for many of their problems. People find it difficult to relax. This article contains five of the best ways for healthy relaxation.

Relaxation technique 1: Breathe to relax and calm down

Breath control is a fundamental skill needed to quickly calm down and relax. By consciously controlling your breathing, you can temporarily distract yourself from stressful thoughts. Some breathing techniques provide a quick calming effect.

I suggest the following breathing exercise:

If possible, lie down or sit comfortably.
Close your eyes and focus your attention on your nostrils as air enters them.
Take a slow, deep breath through your nose. Please note that the air entering the nose is cold.
Hold your breath for a few seconds, keeping your attention at the same point.
Exhale slowly and calmly through your nose. Notice that the air leaving the nostrils is already warm.
Practice for a few minutes until your disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

Closed eyes and a comfortable position are already a little relaxing.
When you breathe slowly and hold before exhaling, your heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. In stressful situations, you can perform this exercise without a preparatory stage, if there is no time or place for this.
Concentrating on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other, negative thoughts.

However, it is even easier to improve your breathing and cope with stress and negative experiences.
You need to slowly draw air into your lungs, then hold the air, slowly counting to four. In the same way, exhale for four counts and hold your breath again for four counts without inhaling.

With this breathing practice you can kill two birds with one stone. First, willy-nilly, force yourself to breathe slowly and avoid hyperventilation. Secondly, distract the excited mind from the problem that caused a violent reaction and switch it to counting from one to four.

Relaxation technique 2: Progressive muscle relaxation
(according to Jackopson)

Progressive muscle relaxation is the simplest technique from which many more complex relaxation techniques have emerged. The progressive relaxation system is named after Harvard physiologist Edmund Jacobson. It is based on the fact that after strong tension the muscle automatically relaxes.

Before you start doing the exercises, you need to take the most comfortable position in space for you. It is advisable that the position be sitting, since relaxing the neck muscles involves moving the head.

However, to relax according to Jacobson, you can lie on your back on a hard, flat surface, close your eyes and select an object: to begin with, a small group of muscles - for example, calves, abdominals, hands. This group must first be strongly tensed (albeit in order to feel them), and then sharply relaxed - and completely feel this relaxation.

The number of muscles involved in relaxation must be gradually increased. Classic progressive relaxation scheme: sequential movement (tension-relaxation) from the neck muscles to the muscles of the tips of the legs.

When performing the exercise, do not strain your muscles too much, and do not strain muscles that do not belong to the specific group mentioned in this step. After tension relaxation, the muscles should be more relaxed than before the tension.

Sit comfortably in a chair or lie down. Take a few slow breaths in and out. Then start in the following sequence.

1. Hands. The first exercise is aimed at relaxing the arm muscles. This is a simple clenching of the hand into a fist. The exercise must be repeated 5 times. Do not forget that any pain, including that received as a result of the exercise, can have nothing to do with relaxation. After the task is completed, shift the focus of your attention to the sensations in your hand. You may not notice anything special the first time. This is normal, because for so long you have not paid attention to what is happening in your body. Except for the pain, of course.

* After 4 days, you add the following exercise: spread your fingers on your hand to such an extent that you feel tension. Yes, it should be just tension, NO pain. In this exercise, if you look at it from above it resembles an asterisk.

* Next exercise: tense the hand, bringing the palm towards the body. So that the hand and wrist form a right angle. Fingers pointing up.

* The exercise is similar to the previous one, only in this case the fingers point down.

2. Biceps and triceps. Next, bend the arm at the elbow joint, tensing the muscles of the forearm. Biceps are tense (tighten the muscle, but shake your hands to make sure they are not clenched into fists); relaxed (put your hands on the chair).

* We do the exercises in reverse: we try to straighten the arm as much as possible to feel the tension in the triceps.

3. Shoulders. Shrug your shoulders and keep them as tense as possible and still comfortable for you. Pull your shoulders back (gently); relax. Push them forward (push); relax.

4. Neck (lateral muscles). We work the neck muscles. Shoulders are straight, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.

* Neck (back muscles). We throw our head forward, pressing our chin to our chest. We keep our muscles tense. Relax.

* Neck (front muscles) Smoothly tilt your head back. We repeat the exercise 5 times. We concentrate on the sensations occurring in your muscles.

If you conscientiously approached the development of the technique and practiced it for at least 15 minutes a day, at this stage you will already be closer to high-quality relaxation of your body. This occurs due to the generalizing function of our brain. Good relaxation of the arm muscles for 10 minutes leads to the spread of relaxation throughout the body.

5. Breathing. Inhale as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.

6. Back. Press your shoulders against the back of the chair and push your body forward so that your back is arched; relax. Do this exercise with caution or not at all.

7. Buttocks. Squeeze your buttocks tightly and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.

8. Hips. Stretch your legs and lift them 15 cm from the floor or footrest, but do not tense your abdominal muscles; relax. Press your feet (heels) into the floor or footrest; relax.

9. Belly. Pull your stomach in as much as possible; relax completely. Puff out your stomach or tense your muscles as if you are preparing for a blow; relax.

10. Calves and feet. Lift your toes (without lifting your legs); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.

11. Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

12. Face. Relaxation of the facial muscles completes the set of exercises.

* Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.

* Tongue (protruded and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom of the mouth). Pull it back into your larynx as deeply as possible; relax.

* Tongue (palate and floor). Press your tongue to the roof of your mouth; relax. Press it to the bottom of the mouth; relax.

* Eyes. Open your eyes as wide as possible and feel the tension in the frontal muscles, wrinkle your eyebrows; relax.

* Close your eyes as best you can without disturbing your comfort. This will allow you to contract a large number of periocular muscles.; relax. Make sure you completely relax the muscles in your eyes, forehead and nose after each strain.

* The last exercise tones the lower part of the face. We imagine that we really want to kiss someone - we stretch our lips into a tube.

You must understand that mastering this method will require you, first of all, to be regular. The order of the exercises matters; they should be mastered in the prescribed order.

The period of familiarization with each subsequent exercise should be at least 4 days. This means that on the first training day you only do one exercise. After 4 days, add another one and so on. This is done with the aim of training muscle memory, which, as Jacobson’s relaxation is mastered, will over time automatically “turn on relaxation” when performing at least one exercise. To obtain such a result, you will need about 3 months, but it should be noted that with regular implementation of the complex, you will receive tangible results within a few weeks.

Important: Remember that a state of relaxation cannot occur in the presence of pain. Therefore, you should be careful and not overdo it when doing the exercises.

Disadvantages of Jacobson's progressive relaxation system: it takes a long time and can only work in a quiet environment where you can lie down and practice relaxation along with deep breathing. A person in standard working conditions has few such opportunities, so there are more adapted techniques.

Relaxation technique 3: Calming Visualization

Visualization is a powerful tool of consciousness. Studies have shown that the subconscious cannot distinguish real events from visualized ones. Therefore, visualized images have a significant impact on consciousness.

Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all communications to avoid distractions.
Imagine yourself in a quiet and peaceful place of your choice. This could be a deserted beach, a flowery meadow, a forest, a boat, or any other place where you feel relaxed.
Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
The more realistic the image, the more positive emotions you will receive.
When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation technique 4: Stimulation of alpha and theta levels using audio programs

The human brain functions in different states of consciousness and attention. The different levels are distinguished by the frequency of the brain waves, as can be seen in the EEG (electroencephalogram). These levels are named after the letters of the Greek alphabet.

The general agreement regarding brain wave patterns is as follows:

Beta- 14 Hz and higher. A state of readiness, an active state of the brain. Associated with thinking and wakefulness.
Alpha- from 8 to 14 Hz. Relaxed state of the brain. Associated with immersion in dreams and general relaxation.
Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
Delta- below 4 Hz. Deep dream. Unconscious state.

The alpha state is recognized as the healthiest brain state as it is associated with relaxed brain activity. This state is also used as the basis for advanced mind control techniques such as meditation, the Jose Silva method, and others.

You can stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and force it to work at the desired frequency. To reduce stress, binaural beats are layered over the sounds of falling rain, which in themselves have a calming effect.

There are many relaxation recordings available online, such as Reiki Healing Music.

Without feeling enough strength and energy within ourselves, we often lose the heights we have achieved. Work in such a state turns into a painful, unpleasant duty. One way to take care of your body is to use the four relaxation techniques.

Our body can help us feel comfortable and confident, or it can hinder this in all sorts of ways. Having good health and a large supply of energy, we can achieve high results. Not feeling enough strength and energy in ourselves, we often lose the “won” heights. Work in such a state turns into a painful, unpleasant duty.

How often do we perceive our own body only as a “walking stand” for our heads. We begin to think and care about it only when something starts to hurt, prick, ache, pull or shoot. If the body does not cause unnecessary trouble, then it is rinsed with water, sprinkled with cologne or perfume, decorated with a suitable suit for the occasion and... forgotten about it. But our mood, well-being, activity and, ultimately, success are directly related to a healthy physical state. Fatigue, tension, negative emotional experiences “accumulate” in the muscles, resulting in the formation of “muscle clamps” - certain muscle groups that are in a state of chronic tension. “Muscle tension” disrupts the processes of blood circulation and metabolism, which ultimately leads to the occurrence of psychosomatic diseases - headaches, stomach pain, disorders of cardiovascular activity. What kind of self-confidence is there when the body sends constant signals of discomfort?

One of the ways to take care of your body is to use technology relaxation. Having learned to effectively relax and become more active, we can more fully use the time allotted for rest, quickly restore wasted strength, and better tune in to the upcoming work. It is important that we open for ourselves one of the channels of interaction with our own body and give it a chance to turn from a “head rest” into a source of pleasure, strength and self-confidence.

Let's look at some techniques that can help us rest and relax better. It is important to note that no technique immediately leads to maximum relaxation. The ability to immerse yourself in a state of relaxation and peace in a short time, like any other skill, arises as a result of a certain period of training. For training, choose a comfortable, quiet place at home, and ask your loved ones not to disturb you for a while. If you devote 5-10 minutes to your relaxation every day, you will learn to achieve a state of relaxation quickly enough. Each exercise uses its own path of relaxation - through breathing, images, tension, verbal formulas. Each of us has our own way of achieving the greatest relaxation. Choose the path that allows you to relax faster.

It is best to start mastering the exercises with your right hand (or with your left, if it is the leading one). Having received a feeling of relaxation in the palm of your right hand, gradually move on to relaxing other parts of the body. You need to listen to your feelings. At first, the feeling of relaxation “in its pure form” can replace the feeling of warmth, heaviness, and slight tingling. All these sensations are directly related to relaxation. Managing these sensations allows you to move towards complete and deep relaxation. Having mastered the exercises at home, you will be able to use them in a tense situation - to prepare for a meeting with a difficult client, in between difficult business negotiations.

Relaxation through breathing. This exercise is based on the following physiological pattern: when you inhale, muscle tone increases, when you exhale, it decreases, and the muscles relax. Establishing a strong connection between breathing and relaxation helps you better manage the relaxation process.

Sit comfortably in a soft chair. Close your eyes. Listen to your breathing. Feel its rhythm and depth. Trace the path that inhalation and exhalation take in your body. Focus your attention on your right hand. Feel how she “breathes.” Imagine that there are many small holes in your hand through which air escapes. Notice how each exhalation passes through these holes. Pay attention to how you feel. What do you feel? Record these sensations in your consciousness.

Allocate 3-5 minutes of your time for this exercise. If after several workouts you quickly achieve relaxation in your right hand, gradually move on to relaxing your entire right hand, then your left hand, then turn your attention to the muscles of your legs, back and neck. It is especially important to concentrate on those parts of the body through which the breath “does not pass.” Try to achieve the same air flow for all parts of the body.

Relaxation through image. Our images have magical power over us. They can cause completely different states - from sluggish indifference to maximum involvement, from bitter sadness to unbridled joy, from complete relaxation to mobilization of all forces. For each person, it is important to find the image that best “evokes” the desired state. The following images help to achieve relaxation:

you bask on a soft feather bed that perfectly follows the curves of your body;
you are swaying on a fluffy cloud that softly envelops your body;
you are in a warm bath, a pleasant calm seeps into your body.

When searching for the look that best suits you, let your imagination run wild. Perhaps several images will come to you. Don't rush to part with them. Feel how they affect your condition. Perhaps you can “combine” these images into a single picture. Perhaps it will be a series of pictures. Thus, one of the participants in our training program created for himself a whole chain of relaxing images: first he slowly rolled down a gentle slide, then he fell into a swinging hammock, after which fluffy warm kittens came to him and lay down in a circle around him. If symbolic images do not “come to mind”, remember some situations from your personal experience when you experienced calm, relaxation and comfort. Even a fleeting “immersion” in a pleasant situation has a beneficial effect on our well-being. Don’t rush to “get out” of the image you created. Try to take a better look at all the details, to feel the sensations that this image contains. With successful training, after a while you will only need to remember your image and the body will reproduce the state of relaxation at the level of muscle memory.

Relaxation through verbal suggestion. This exercise is well suited for people who trust rational judgments to a greater extent. The state of relaxation is directly related to the feeling of warmth, pleasant tingling, heaviness. Therefore, verbal suggestion formulas include a description of these sensations. You can mentally repeat “relaxation” phrases. Or you can record them on a cassette and play it during the time that you have allocated for your own relaxation. It is best to start the exercise with the right hand. After a few repetitions, you can switch to other parts of the body.

“My right hand is relaxed... It is heavy and warm... I feel the relaxation spreading throughout my entire hand... Each finger becomes heavier... I feel the heaviness of my entire hand... My attention is completely concentrated on my right hand ... with every moment the hand becomes warm and heavy... The heat spreads throughout the entire hand... The hand radiates heat to the surface with which it comes into contact... My hand is relaxed.”

Don’t rush to bombard yourself with verbal formulas. It is important that verbal formulas are “pronounced” slowly and quietly, even in an “inner” voice. At the same time, pay attention to your feelings. Do not try to “diversify” the text of verbal suggestion.

It may consist of several phrases. After some time, a feeling of relaxation at the level of associative memory will be associated with certain words. A trained person can achieve complete relaxation with just one phrase: "My body is relaxed."

Relaxation through tension. This exercise is based on the following physiological pattern: after intense muscle tension, muscle relaxation automatically occurs. It is better to start training this skill with your right hand.

Squeeze your right hand first in a fist, and then in your elbow slowly with maximum effort. At the last point, concentrate all your efforts in your right hand, then sharply unclench your hand and leave it “dangling like a whip.” Listen to your sensations in your right hand. Record how long the relaxation was “held” in your hand.

There are rare cases when such intense tension causes discomfort in the hand. In this case, do not use this exercise. Most likely you need another way to relax. If you quickly achieve relaxation in this way, then use it to relax other parts of the body. So, your feet can relax well if you sit on a chair, raise your legs a little and forcefully point your feet towards you. The muscles of the shoulder girdle can be relaxed if you forcefully “pull your shoulders towards your ears.” This exercise is effective when we are overexcited or in a state of chronic overstrain. Oddly enough, in this case, increasing tension on a certain muscle group leads to relaxation of these muscles.

These exercises illustrate different ways of relaxation. You can come up with new exercises that best suit your body using four main relaxation pathways - breathing, imagery, verbal suggestion and tension. It is important that your training takes place in the same place at the very beginning. Perhaps this will be your favorite chair. It is advisable that this be a “chair for relaxation” and not for work. Otherwise, the body will be “disoriented” - what needs to be done, either relax or become more active? After 2-3 weeks of daily practice, you will simply need to sit in this chair to feel a state of pleasant relaxation and relaxation.

I believe that the ability to relax at will is a very important skill that everyone should have. Life in the modern Western world is very stressful and stressful, both mentally and physically. This includes workers in the technology and computer industries who sit for hours in front of a computer screen, resulting in hours of strain on certain muscles and joints. This also applies to other workers, for example those who spend a lot of time driving, especially in heavy traffic, which puts a lot of pressure on the psyche. These days, stress is a very common word as people blame stress for many of their problems. People find it difficult to relax. In this article, I'd like to compile what I believe are the five best ways for healthy (and legal) relaxation.

Relaxation technique 1: Breathe to relax and calm down.

If possible, lie down or sit comfortably.
Close your eyes and focus your attention on your nostrils as air enters them.
Take a slow, deep breath through your nose. Please note that the air entering the nose is cold.
Hold your breath for a few seconds, keeping your attention at the same point.
Exhale slowly and calmly through your nose. Notice that the air leaving the nostrils is already warm.
Practice for a few minutes until your disturbing thoughts go away and you feel calm.

This exercise uses several techniques to calm you down:

Closed eyes and a comfortable position are already a little relaxing.
When you breathe slowly and hold before exhaling, your heart rate decreases. This is especially useful if you are agitated for any reason and need to calm down quickly. In stressful situations, you can perform this exercise without a preparatory stage, if there is no time or place for this.
Concentrating on the movement of cold and warm air through the nostrils occupies the brain and distracts you from other, negative thoughts. Also see technique No. 8, “Replacing Thoughts for Calm and Relaxation”.

Relaxation technique 2: Progressive muscle relaxation.

Progressive muscle relaxation is a well-known relaxation technique. It was developed by the American physician Edmund Jacobson around 1939. The technique is based on the fact that if muscle tension accompanies anxiety, then relaxing the muscles will reduce it. When performing the exercise, do not strain your muscles too much, and do not strain muscles that do not belong to the specific group mentioned in this step. After tension relaxation, the muscles should be more relaxed than before the tension. Sit comfortably in a chair or lie down. Take a few slow breaths in and out. Then start in the following sequence:

Hands. Fists are clenched; relaxed. Fingers spread; relaxed.
Biceps and triceps. Biceps are tense (tighten the muscle, but shake your hands to make sure they are not clenched into fists); relaxed (put your hands on the chair). Triceps are tight (try to bend your arms the other way); relaxed (lower them).
Shoulders. Pull your shoulders back (gently); relax. Push them forward (push); relax.
Neck (lateral muscles). Shoulders are straight, relaxed, slowly turn your head to the right as far as possible; relax. Turn left; relax.
Neck (front muscles). Tuck your chin to your chest; Relax. (Tilting your head back is not recommended - you could break your neck).
Mouth. The mouth is open as wide as possible; relaxed. The lips are brought together and compressed as tightly as possible; relaxed.
Tongue (protruded and retracted). Open your mouth and stick out your tongue as far as possible; relax (let it lie freely on the bottom of the mouth). Pull it back into your larynx as deeply as possible; relax.
Tongue (palate and floor). Press your tongue to the roof of your mouth; relax. Press it to the bottom of the mouth; relax.
Eyes. Open them as wide as possible (wrinkle your eyebrows); relax. Close your eyes tightly; relax. Make sure you completely relax the muscles in your eyes, forehead and nose after each strain.
Breath. Inhale as deeply as possible - and then a little more; exhale and breathe normally for 15 seconds. Let all the air out of your lungs - and then some more; inhale and breathe normally for 15 seconds.
Back. Press your shoulders against the back of the chair and push your body forward so that your back is arched; relax. Do this exercise with caution or not at all.
Buttocks. Squeeze your buttocks tightly and lift your pelvis off the seat; relax. Press your buttocks into the chair; relax.
Hips. Stretch your legs and lift them 15 cm from the floor or footrest, but do not tense your abdominal muscles; relax. Press your feet (heels) into the floor or footrest; relax.
Stomach. Pull your stomach in as much as possible; relax completely. Puff out your stomach or tense your muscles as if you are preparing for a blow; relax.
Calves and feet. Lift your toes (without lifting your legs); relax. Raise your feet as high as possible (beware of cramps - if they occur, or you feel them approaching, shake your feet); relax.
Toes. Relax your legs, press your toes to the floor; relax. Raise your toes as high as possible; relax.

Relaxation Technique 3: Calming Visualization.

Sit comfortably or lie down. Close your eyes and take a few slow breaths. Turn off all communications to avoid distractions.
Imagine yourself in a quiet and peaceful place of your choice. This could be a deserted beach, a forest, a boat, or any other place where you feel relaxed.
Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
The more realistic the image, the more positive emotions you will receive.
When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation Technique 4: Stimulation of alpha and theta levels using audio programs.

Beta- 14 Hz and higher. A state of readiness, an active state of the brain. Associated with thinking and wakefulness.
Alpha- from 8 to 14 Hz. Relaxed state of the brain. Associated with immersion in dreams and general relaxation.
Theta- from 4 to 8 Hz. A state of deeper relaxation. Light sleep. Hypnosis. Meditation.
Delta- below 4 Hz. Deep dream. Unconscious state.

It is possible to stimulate alpha wave activity in the brain using special audio recordings, the effect of binaural beats, to directly influence the brain and force it to work at the desired frequency. Insigh CD is one of the Immrama Institute recordings that gives good relaxation results. To reduce stress, binaural beats are layered over the sounds of falling rain, which in themselves have a calming effect.

There are many other recordings available that use similar technology, but some are said to be better and others worse.

Relaxation technique 5: We enter the alpha state of consciousness on our own.

You can learn to enter the alpha state of consciousness on your own, without using special audio recordings. Of course, there will be a learning curve, but you will be able to control your brain better. José Silva has dedicated his life to developing technology to better harness human potential. His work is based on the ability to enter and remain in the alpha state of consciousness. There are several ways to stimulate the alpha state. Here's the way that works best for me:

Sit comfortably or lie down with your eyes closed. Take a few deep breaths.
Imagine the number 3 and tell yourself "Three" three times.
Imagine the number 2 and tell yourself "Two" three times.
Imagine the number 1 and tell yourself "One" three times.
Imagine the number 10 and say "I am relaxing".
Imagine the number 9 and say "I'm calming down".
Imagine the number 8 and say "I'm relaxing more and more".
Imagine the number 7 and say "I'm calming down more and more".
Imagine the number 6 and say “My mind is clear and serene”.
Imagine the number 5 and say "My whole body is relaxed".
Imagine the number 4 and say “I’m so relaxed that I don’t feel my own body weight.”.
Imagine the number 3 and say "I'm completely calm".
Imagine the number 2 and say "I'm completely relaxed".
Imagine the number 1 and say “I am completely calm and completely relaxed. I'm in alpha".

Footnotes:

1 Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press. (Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press).
2 Jacobson's Progressive Muscle Relaxation.
3 Electroencephalography (Electroencephalogram).
4 Binaural beats.
5 Jose Silva (Jose Silva).