Relaxation training - benefits, methods and techniques of relaxation

What is relaxation training?

Relaxation is the process of entering a state of restfulness, which involves relaxing the muscles and calming the mind. Relaxation training includes both body techniques and breathing exercises that allow you to relax, reduce tension and reduce stress.

Relaxation training - for who?

Relaxation training includes exercises that can be performed by anyone, regardless of age or level of physical condition. This is a type of activity that aims to reduce stress, which is why relaxation techniques can be successfully used by advanced athletes, performing intense physical training, as well as by beginners passionate about an active lifestyle.

Relaxation exercises are recommended among people doing hard physical work, as well as intense mental effort. It is a science of relaxation that can facilitate the daily functioning of people living in permanent stress, as well as leading an intense lifestyle.

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Relaxation training - how to start?

Relaxation training can be a helpful tool to support reduce tension and relax the whole body. How to do relaxation exercises? How to prepare the body for relaxation?

First of all, it is worth finding the right place and ventilating the room intended for relaxation practice. The space for relaxation should allow you to calm your mind and focus your attention on the performed exercises. Then you should put on loose clothes and take a comfortable position, which will provide comfort and make it easier to keep your focus on the performed practices.

Relaxation training should start with learning to breathe properly and focusing on your breathing. Exercises should be performed with an experienced mentor or using recordings available on the Internet, during which you should follow the voice of the teacher. After completing the practice, should take a few deep breaths and stretch the whole body, and then slowly get up.

It is worth remembering that learning to relax takes time and patience. To achieve lasting benefits, you should regularly perform relaxation exercises - even short sessions taking into account daily work with breathing can have a positive effect on the functioning of the human body and promote the achievement of the desired results.

Popular relaxation techniques

Stress is a common phenomenon among people - in moderate amounts it can mobilize, but in excess, stress can negatively affect the body's work. Due to the intense lifestyle of society and the increasing search for methods of dealing with excessive tension, relaxation exercises are becoming increasingly popular among consumers. What are the most popular relaxation methods?

Jacobson relaxation training

Jacobson relaxation training, also called progressive relaxation, is a practice of alternating tensioning and relaxing subsequent parts of the muscles. Exercises begin with the soles of the feet, and moving towards the head, end up on the muscles of the face. Learning the technique takes place gradually, by focusing on individual parts of the body, as well as during observing and controlling muscle tension.

The first phase of Jacobson training, focusing on muscle tightening, should last about 7 seconds. In turn, the second phase, during which it is important to relax the body, should last about 15 seconds. The whole practice should be done for about 30 minutes. It is important to practice exercises regularly - it is recommended to do Jacobson training 1-2 times a day.

When starting the adventure with relaxation training, it is worth using the help of a professional or supporting yourself with ready-made recordings and films, following the instructions of the teacher.

One of the methods of relaxation training is Jacobson's progressive relaxation, which consists in alternating tensioning and relaxing individual muscle parts.

Schultz relaxation training

Schultz relaxation training, also called autogenic training, is the most popular method of neuromuscular relaxation, which was developed in the 20s. XX century. It is the practice of directing your own thoughts to individual parts of the body. Schultz exercises involve six stages, which are gradually introduced into the relaxation plan. Practice should start from the first stage and only after mastering it, you can include in the training another element of exercise.

The first stage is to practice feeling the weight of your own body - you should focus on individual parts of the body, imagining that in turn they become heavy. The second element of Schultz's relaxation training is the exercise of feeling warm - you should imagine the feeling of warmth flowing successively through different parts of the body. The third stage of relaxation consists in focusing on the heart, while the fourth is the regulation of breathing. In the fifth phase of the exercise, thoughts should be directed to the internal organs, imagining the feeling of warmth flowing through the abdomen, while in the sixth part of Schultz's training it is recommended to visualize the feeling of coolness on the forehead.

Autogenic training should last about 20 minutes. It can be performed both lying and sitting. As in the case of Jacobson's training, when starting the adventure with Schultz's relaxation exercises, it is worth using the guidance of a professional person or using ready-made recordings, following the voice of the teacher.

Training of directed imagination

Another type of relaxation exercises is the use of imaginative techniques. The tool used at that time is imagination, which allows you to visualize something that is inaccessible at a given moment. It is a process involving various senses, fulfilling both cognitive and motivational functions.

Breathing training

A valuable method of relaxation is also breathing training, which involves conscious breathing and regulating emotions with the help of breathing. The simplest exercise is to focus on each inhalation and exhalation, without trying to unnecessarily control the process.

Mindfulness meditation

Mindfulness meditation is a mindfulness training that involves focusing on current internal and external stimuli. It is a practice based on celebrating the moment ("here and now"). Mindfulness exercises can be practised in various ways - focusing on the activity performed at a given moment, using the method of five senses, that is, focusing in turn on individual senses or by shifting all your attention to one item.

Other relaxation techniques

Although Jacobson's progressive relaxation and Schultz's autogenous training are the most popular relaxation methods, there are many relaxation techniques. Aromatherapy, massage, yoga, music therapy, or maybe tai-chi?

Relaxation exercises should be tailored to the individual needs of the body, choosing a form of activity that will not only facilitate the achievement of the intended benefits, but also improve the well-being of the exerciser.

Relaxation methods can be practised in a secluded room, as well as outside, calming down in the surroundings of nature. A good relaxation solution can be yoga, meditation or mindfulness training.

Relaxation exercises - advantages and benefits

Relaxation training seems to be a simple form of stress reduction. In practice, muscle relaxation is not always an easy task. This does not change the fact that relaxation exercises can bring many benefits, positively affecting the human body. What are the benefits of regular relaxation practice?

The use of relaxation techniques allows you to achieve a state of calmness, relaxation and restfulness. It is a method of coping with stress, which can have a positive effect on the human nervous system, contributing to the reduction of cortisol levels.
The state of deep relaxation can have a positive effect on the quality of sleep, as well as on the daily functioning of the immune system. Practising relaxation exercises regularly can also improve your ability to focus and concentrate.
The techniques used can increase productivity and positively affect the well-being of the exerciser.
Moreover, relaxation practises can lower blood pressure, have a positive effect on the cardiovascular system and reduce the risk of heart disease.
Regular practise of relaxation techniques can also reduce anxiety symptoms, increase self-awareness and have a positive impact on self-acceptance and personal development.
Relaxation exercises can be a valuable support not only in everyday life, but also among athletes competing in competitions and performing intense physical efforts. Regular mindfulness practise can help to improve the correct technique of the performed activities, and can also cause an increase in self-confidence and motivation, while contributing to increasing the effectiveness of the athlete.
Relaxation training can also have a positive effect on the concentration of athletes on the performed exercises, which can have a positive effect on sports results. Moreover, relaxation practises can support regenerative processes in the body and reduce the risk of injuries.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.