1. Step-by-step relaxation method
Find a quiet place, sit comfortably, gently close your eyes, breathe slowly, inhale deeply and deeply, start counting, count backwards from 1 to 1, feel the rhythm of your own counting, consciously start to relax your head, and gradually get nervous about your face, neck, chest, abdomen, arms and legs, and gradually get into one. Make the troubled, unconfident, pessimistic and low self in your heart farther and farther away ... Let an imaginary image full of confidence, enthusiasm and charm enter your heart. This training should be carried out many times in a row, and you will achieve self-relaxation.
2. Take a short break at work
At work, try to keep a relaxed and happy mood. A good mood will make the work more efficient.
Choose a "calm" scene you like, take a deep breath, and breathe it out slowly after seven seconds. Think of the word "calm" and the corresponding scene when exhaling, and cooperate with the muscle tension when inhaling until the muscle relaxes when exhaling, about seven seconds at a time. You can also use hints: "I feel relaxed and comfortable breathing; I feel the fresh air coming in and my lungs are very comfortable; I am very quiet now; I feel full of energy "
3. Imagination relaxation method
The preparation posture and preparation activities are the same as above, and then the instructor gives verbal guidance, and then the visitors imagine themselves. Instructors need to know in advance what situation visitors can feel most comfortable, comfortable and relaxed.
For example, the common situation is at the seaside, which can be given as follows:
I am quietly leaning on the beach (the grass beach by the lake), and there is no one around. The breeze is blowing gently, and I gradually hear the wind blowing through the grass and my ears. I feel the warm sunshine and touch the sand on the beach (the soft grass by the lake) under me, and I feel extremely comfortable all over. The breeze brings a hint of fishy smell (fresh taste), Haitao is singing his own songs rhythmically (the water on the lake is coming quietly, and there are splashes of fish splashing from time to time), and I quietly and quietly listen to the eternal sound of waves (this fascinating dream of water town). . . . . .
I got on the boat and slowly Tang Yang on the calm water. The boat rocked gently, and it rocked rhythmically to the most beautiful place I dreamed of. My breathing gradually became slow and deep, and I enjoyed it to the fullest in this beautiful world.
the white clouds in the sky are reflected on the mirror-like water. I don't know if it is the water, but it is the sky. A few flying seagulls (white ones) skimmed close to the water, their wings almost touched the water, and then they flew into the blue sky, playing with their flying skills to the fullest. They were very light and natural, just as I once did when I was in the best condition. Everything became so involved, the game was under my control, and I played very well. . . . . .
When the instructor gives the above instructions, the tone should be soft, the intonation should be moderate, and the rhythm should gradually slow down to match the other person's breathing. Instructors should also have imagination to make language guidance vivid.
4. Meditation
This method is a way to calm mental excitement and relax the human body. In recent ten years, this method has been gradually valued by coaches and sports, especially by many professional team members in the United States, and achieved good results.
the specific way is: first, find a quiet place that can make your body and mind happy, sit or lie down, close your eyes and relax. If you take a sitting posture, your head, neck and back should be in a straight line, take a deep breath rhythmically, and then repeat a hint (word or short sentence) or concentrate on a certain sensory representation. Pay attention to the fluctuation of breathing and try to keep the rhythm consistent with the hints.
After that, when you feel completely quiet and relaxed, start to do the following actions: first, slowly tilt your head to the right, then move it to the left, then go back to the middle, and after repeating it several times, slowly open your eyes.
American sports psychologists regard China's Tai Ji Chuan as a kind of body meditation, which refers to a quiet and rhythmic movement including strength, balance, endurance and concentration. This law especially emphasizes that the athlete's breathing and the whole body movement are synchronized.
When meditating, the athlete takes a standing posture, keeping his whole body in a straight line, with his elbows and forearms parallel to the ground. Put his right foot in front of his left foot to make his body feel balanced and comfortable, and at the same time pay full attention to a point directly in front of you. Then, slowly move your left foot in front of your right foot, exhale at the same time, and slowly push your forearm away from your body (palm down). When your left foot returns to its original position, inhale, turn your palm up, and "pull" your arm toward your body.
repeat this exercise and pay attention to the rhythm.
Both of the above methods require athletes to focus on a certain point, and other things are not allowed to "get into" their heads. The purpose is to eliminate distractions and concentrate on thinking, so as to achieve the purpose of physical and psychological relaxation. It is generally believed that if athletes practice meditation for 2 minutes every day, it will play a significant role in eliminating excessive anxiety and relaxing their body and mind. If meditation practice is combined with imagery training or cognitive adjustment technology, the effect will be better. In addition, meditation exercises, whether conducted before or after the game, will get the same good results.
However, if this method is used incorrectly, there will also be side effects. For example, some athletes may become too relaxed if they blindly adopt this method before the game according to their actual situation, so that they can't maintain the necessary excitement and participate in the competition.
5. Three-line relaxation
It is mainly to consciously combine the word "relaxation" and adjust all parts of the body in order, so that the whole body can gradually relax, feel calm, stop thinking, and achieve a comfortable and self-satisfied situation. The basic method is to divide the body into three lines: the sides, the front and the back, and relax from top to bottom.
the first line: from both sides of the head-both sides of the neck-shoulder-upper arm-elbow joint-forearm-wrist joint-hands-ten fingers.
the second line: from the face-neck-chest-abdomen-two thighs-knee joints-two calves-two feet-ten toes
the third line: from the back brain-back neck-waist. Relax from the first line, relax the second line after the first line, and then relax the third line. After each line is relaxed, gently observe it at the rest point of a certain part for 1-2 minutes. The stopping point of the first line is the middle finger, and the stopping point of the second line is the forefoot. After relaxing a cycle of three lines, focus on the navel or a designated part, gently guard it, keep quiet for 3-4 minutes, and then do the next cycle. Generally, you can do about two or three cycles each time, be quiet, and then open your eyes to collect your work. When you meditate on the word "loose", you should breathe naturally and relax your muscles gradually. If you encounter a part that doesn't feel loose or you don't have a deep understanding, you don't have to be impatient. You can let it be natural and continue to relax in order. Don't make any noise when you meditate on "relaxation". It's important to master the speed properly, and you should experience it more yourself. Too fast and too heavy intentions can cause head tension, and too light and too slow may lead to lethargy. When the intention is difficult, you can cooperate with the counting method to count your breathing silently and gradually enter the intention. The last part to be observed is usually the navel or dantian, and different acupoints can also be selected according to specific needs. When practicing, the environment should be quiet, the mind should be concentrated, the mood should be stable, and you should take off your clothes and take off your belt. You can sit on your back or in a flat position. 2-3 minutes each time. You can also meditate the word "loose" for 2-3 times on a certain uncomfortable part or a nervous point of the body alone to achieve the purpose of local relaxation. After you are proficient in martial arts, you can relax as a whole, that is, from beginning to end, in general, like flowing water, and constantly relax downward according to the three lines of relaxation.
6. Relaxation reaction
Necessary factors: quiet environment; Muscle relaxation; Using a psychological means (that is, listening to a repeated sound, word or phrase); An easy-going attitude.
Sit comfortably in a quiet environment, close your eyes, relax your whole body muscles, breathe quietly and slowly through your nose, so that you can breathe. While exhaling each time, recite the word "one" silently, focus on the word "one" tamely, and maintain an easy-going attitude. Don't worry about the distractions that can appear in your mind from time to time, ignore them and continue to repeat the word. It won't take long for relaxation to come naturally. This can be done once or twice a day for 2 minutes each time. This method is especially useful for people with type A personality.