{"id":33,"date":"2020-07-25T15:15:50","date_gmt":"2020-07-25T15:15:50","guid":{"rendered":"https:\/\/sensownie.com\/?page_id=33"},"modified":"2025-04-16T14:58:12","modified_gmt":"2025-04-16T14:58:12","slug":"techniki-relaksacyjne","status":"publish","type":"page","link":"https:\/\/sensownie.com\/en\/techniki-relaksacyjne\/","title":{"rendered":"Relaxation techniques"},"content":{"rendered":"

Findings from numerous scientific studies indicate that relaxation techniques are effective in reducing certain somatic and psychopathological symptoms; in particular, they alleviate anxiety, reduce depressive symptoms, and lessen perceived somatic pain. Consequently, they can be used independently of treatment or as an adjunct to psychotherapy.<\/p>\n

You can read about their effectiveness in, among others:<\/p>\n

Rapid Relaxation Techniques That Work<\/a><\/strong><\/span><\/p>\n

Search results for articles on Google Scholar<\/a><\/span><\/strong><\/p><\/div><\/div>

Recent research on stress points to the key role of one\u2019s attitude toward stress (stress mindset) in the coping process. It has a significant relationship with the benefits derived from stress and its potential harmfulness.stress mindset<\/em>Thus, the myth about the harmfulness of stress has been debunked, and the description of the mechanism of action and effects of stress has been expanded to include the potential benefits of experiencing it (Crum, Salovey i Achor, 2013<\/a><\/span><\/strong>)<\/span><\/span>.<\/span><\/p>\n

I present selected, shorter techniques that can be used on an ad hoc basis in cases of high arousal (if we decide to reduce it rather than use the generated energy constructively) and those that take more time but, when used regularly (e.g., Jacobson\u2019s relaxation training at least 2 \u2013 3 times a week), reduce tension for longer periods.<\/p><\/div><\/div><\/div><\/div>

EXTENDING THE EXHALATION<\/strong><\/p>\n

Start by counting how many breaths you take in 1 minute without changing your breathing pace (one breath consists of an inhalation and an exhalation). Then take normal inhalations while extending your exhalations as much as possible.<\/p>\n

Imagine that you are exhaling slowly through your mouth as if through a straw until your lungs are completely empty. Then, the inhalation happens automatically.<\/p>\n

Continue counting your breaths per minute. If you reach 4\u20136 breaths per minute, you will begin to calm down quickly. Continue until you reach 4\u20136 breaths per minute. Maintain this pace until you experience a state of relaxation that satisfies you.<\/p><\/div><\/div><\/div><\/div>

DIAFRAGMATIC BREATHING<\/strong><\/p>\n

Deep breathing is the simplest tool for relaxing the body and releasing mental tension.<\/p>\n

Sit comfortably with your back straight, place one hand on your chest, and the other on your abdomen just above your navel. Take a breath\u2014inhale through your nose and feel your abdomen rise. The hand resting on your chest should rise only slightly. Exhale through your mouth. Gradually lengthening your exhale, it should be longer than your inhale. Focus on your breath.<\/p>\n

If your attention wanders, you can count your exhalations. A good way to deepen relaxation through breathing is to focus on your breath while silently repeating a key word, such as health, peace, happiness, or freedom. Some people find it easier to count their breaths\u2014from one to four and back to one (counting only the exhalations). The point is to give our mind something to do so it can rest from routine problems and also focus on working with the breath.<\/p>\n

Deep diaphragmatic breathing is more effective and safer than sedatives. The diaphragm and brain send a signal to the brain that everything is okay. Practice deep, conscious breathing until you feel you\u2019re doing it effortlessly.<\/p>\n

If you can\u2019t lift your belly as you inhale, change your position. Lie down and press your belly with your hand or place a thick book on it, then try to push it upward as you draw air into your lungs.<\/p>\n

Helpful recording from emocje.pro<\/a><\/span><\/strong><\/p><\/div><\/div><\/div><\/div>

VISUALIZING A SAFE PLACE<\/strong><\/p>\n

Another tool for coping with stress can be your imagination. Visualization exercises involve, for example, imagining a safe place where you could forget about your stress and relax.<\/p>\n

Sit comfortably in a quiet place, close your eyes, and transport yourself to your own oasis of peace. It can be a place you\u2019ve already been to or one you dream of. It\u2019s easier, especially at first, with places you\u2019ve visited before, because you know their nooks and crannies and details. Then, during visualization, you recall everything rather than having to make it up on the spot. It\u2019s important that the place be peaceful. Attractions and rapidly changing activity will have a stimulating effect.<\/p>\n

Find a quiet place where you can be alone for 20\u201330 minutes a day. Sit comfortably. You can lie down, as long as you don\u2019t fall asleep. Relax, especially your hands, shoulders, and facial muscles (we often unconsciously clench our jaws). Quiet your mind. Take a few deep breaths and long exhales. Close your eyes.<\/p>\n

Transport your thoughts to your place, your oasis, your peaceful haven. Imagine this place with all your senses. Hear the birds singing or the sound of the waves. Feel the grass beneath your feet, touch the bark of the trees. Smell the flowers, the freshly cut grass, or the air right after the rain. Taste the raspberries, the water from the stream, your grandmother\u2019s cake. Look around. The longer you stay there, the more amazing details you\u2019ll notice. You can walk, lie down and look at the sky, or sit and admire the views. It\u2019s your imagination, so there are no limits. Feel however you want to feel\u2014full of peace and contentment. If negative thoughts arise, stay calm; notice them, but don\u2019t focus on them. Concentrate on your pleasant and safe place. Breathe slowly, calmly, and deeply. Enjoy this moment just for yourself.<\/p>\n

With regular practice, you\u2019ll find it easier and easier to return to your safe place. It will be accessible to you on the bus, at work, wherever you need it. Just close your eyes for a moment, bring it to mind, and then draw pleasure and peace from it.<\/p>\n

Helpful recording from emocje.pro<\/a><\/span><\/strong><\/p><\/div><\/div><\/div><\/div>

MEDITATION<\/strong><\/p>\n

The goal of meditation (and, more broadly, mindfulness) is not relaxation. Relaxation is a positive side effect. Meditation is meant to allow us to experience our true selves\u2014the part of the mind known as, among other things, the \u201cobserving self\u201d or the \u201ctranscendent self.\u201d<\/p>\n

Mindfulness can be practiced in many ways, e.g., by focusing on the breath; by scanning the body with attention, from head to toe, similar to muscle relaxation; by taking a calm walk (walking meditation) and focusing on each successive step; by eating mindfully\u2014instead of eating chocolate in front of the TV (which for some is a natural reflex during times of stress), sit down with your food in silence and savor every bite. If your mind wanders during meditation\u2014and this is practically inevitable\u2014simply return gently to your practice, without judging yourself.<\/p>\n

Find a quiet place where you can sit comfortably and won\u2019t be disturbed. When sitting in a chair, your feet should rest flat on the floor, the base of your spine should touch the backrest, and your back must be straight (you can also sit on a meditation cushion or in the Japanese sitting position with a straight spine). Place your hands on your knees, palms down (research indicates that this hand position fosters more positive emotions). You can also choose a different position that makes you feel alert and relaxed. Keep your eyes closed. If this bothers you, focus your gaze on a single spot on the floor in front of you or on another ordinary object, such as a candle.<\/p>\n

Take a few deep breaths. Pay attention to what you feel. Where do you feel your breath? Is it in your nostrils? In your chest? In your abdomen? What is the sequence of sensations with each inhale and exhale? Now breathe normally. You no longer need to deepen your breath or influence it in any other way. Just breathe, but continue to observe what is happening with your breath. How do you feel each inhalation? How do you feel each exhalation? Experience each inhalation and exhalation with focus. Each one is yours\u2014alive\u2014here and now.<\/p>\n

Incoming thoughts may absorb you. This is normal. Straying from the path of the present moment is almost inevitable. Expect this. Instead of burdening yourself with unnecessary negativity, simply notice that your attention has wandered and return to your breath. Experiment with the perspective of an observer of your thoughts and emotions.<\/p>\n

Fredrickson, B. L. (2011). Pozytywno\u015b\u0107<\/em>. Pozna\u0144: Zysk i S-ka Wydawnictwo.<\/small><\/p>\n

To gently signal the passage of time during meditation, you can use Mindfulness Bell.<\/a><\/span><\/strong><\/p><\/div><\/div><\/div><\/div>

EYE MOVEMENT TECHNIQUE<\/strong><\/p>\n

Sometimes relaxation alone isn\u2019t enough. We need to distance ourselves from the flood of repetitive thoughts. In such a situation, the eye movement technique is helpful.<\/p>\n

1. Recall a situation that was difficult for you, in which you experienced intense emotions, such as anger or fear. Rate the intensity of the emotion you are reliving on a scale of 1 to 10.<\/p>\n

2. Move your gaze from one end of the room to the other, or spread your knees apart and shift your gaze from one knee to the other. The eye movement should be calm and smooth\u2014back and forth, back and forth. Repeat this 25 times. One movement is a back-and-forth glance. Don\u2019t think about anything specific. Focus on the eye movements.<\/p>\n

3. After 25 eye movements, rate the intensity of the negative emotion again on a scale of 1 to 10. Has it decreased?<\/p>\n

4. Repeat everything from the beginning. Recall the difficult situation and the thoughts that trigger negative emotions once more, and keep them in mind until you reach a 6 on a scale of 1 to 10. Then stop thinking about it and start practicing the eye movements. After 25 movements, reassess the intensity of your negative emotions. You may find that you are even calmer this time than before.<\/p>\n

5. Repeat everything from the beginning, but with your eyes closed. In some situations, moving your eyes might be awkward, so it\u2019s worth learning to do this exercise with your eyelids closed. It will look as if you\u2019re resting.<\/p>\n

In everyday situations, after sufficient practice, you will no longer need to recall difficult situations, but you will be able to immediately proceed to the eye movements when you realize that your thoughts are triggering negative emotions.<\/p>\n

McKay, M. i Paleg, K. (2008). Kiedy z\u0142o\u015b\u0107 niszczy twój zwi\u0105zek<\/em>. Gda\u0144sk: GWP.<\/small><\/p><\/div><\/div><\/div><\/div>

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JACOBSON TRAINING<\/strong><\/p>\n

A simple and effective relaxation method is Jacobson training (also known as the Jacobson method). It involves learning to relax all parts of the body by alternately tensing and relaxing specific muscle groups.<\/p>\n

Jacobson\u2019s training involves tensing and relaxing the muscles of the hands, relaxing (also through light tensing and relaxing) the muscles of the head and face, the tongue, the shoulder muscles, then the back and abdominal muscles, and finally the muscles of the fingers and toes. Traditionally, therefore, Jacobson\u2019s training is divided into 6 parts\u2014we start by learning to relax the muscles of the hands and legs, and end by learning to relax the fingers.<\/p>\n

An example of applying the Jacobson method:<\/p>\n