Anti-stress training: From tension to relaxation in 8 steps


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In stressful situations we breathe too shallowly and too quickly. Our heart rate is high. And our body can no longer react to healing stimuli. In order to stay healthy in the hustle and bustle of business, we have to learn to consciously control our breathing rate.

Anti-stress training: From tension to relaxation in 8 steps

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Martin Keymer Martin KeymerMartin Keymer is an internationally recognized specialist lecturer and therapist.

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Why stress is not an enemy

Even if we sometimes feel that way, we shouldn't regard stress as an enemy. It enables us to deal physically and psychologically with our environment. We learn what we can do in certain stressful situations to cope with them. Stress as a stimulator is therefore always an eustress.

It becomes problematic when we reach the limits of our resilience due to a disruption of our physical and / or psychological output, verbal attacks, emotions (anger, anger, aggression and, above all, fear in all variations) or due to permanent and long-term stress at work or family come. Only then does a distress build up.

In 8 steps from tension to relaxation

We cannot influence whether stress has a positive or negative effect on the body, nor can the consequences. The increase in mental and physical illnesses or bad psychosomatic reactions should induce us to return to our natural rhythms - for example when breathing. This is easier to do in eight steps:

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1. From tension to relaxation

Nothing promotes energy and the flow of energy more than relaxation. The simple rule is that tension (shallower breathing, increased heart rate) puts us in a state of alert and willingness to perform, whereas relaxation (deeper breathing and reduction in heart rate) provides energy and increases the energies necessary for a healing reaction. The simplest way to achieve this is abdominal breathing: Place your hand on your stomach, e.g. B. on your stomach, and deliberately breathe into your stomach, being careful not to breathe with your chest.

2. Breathe in and out deeply

Try to consciously breathe more slowly and never forget that the prerequisite for taking a deep breath is to have exhaled beforehand. It is very helpful to pursue your lips slightly as you exhale in order to create a certain resistance against which you exhale. Be aware that each of us has an individual breathing rate in every situation. Find out for yourself up to what limit the reduction and depth of breathing is still comfortable for you and you will then maintain precisely this breathing rate during the stressful situation in daily life.

3. Feel the energy

Consciously indulge in the feeling of relaxation that will certainly occur if you observe points 1 and 2. Release this feeling of relaxation and the sensations that arise from it, such as B. a feeling of warmth, the visualization of light or whatever you may be feeling. Feel the energy that arises out of nowhere and allow this energy to grow more and more. Even if you don't feel anything, that's fine. What is important is allowing, not wanting or forcing.

4. Accept and visualize the problem

Become aware of your body and also accept your complaints. Accept them as a part of yourself. Visualize the problem that is important to you at the moment, with which you are currently struggling. For example, draw your attention to the person or the situation that is triggering this problem, for example on the organ or in the case of physical pain the tissue that causes this.

5. Allow sensations

Consciously direct the newly created energy like a river to the appropriate area and allow what you feel. With one it can be the sensation of warmth, with the other a flood of light. Yet another experiences a sense of relaxation and peace. Also allow it if the symptoms increase briefly, if you feel unwell or in pain. If you keep flowing your energy right there, you will quickly notice how this dissolves.

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6. Direct the flow of energy

Coordinate your breathing activity with the flow of these energies and feel how this energy flow concentrates more and more and how these energies also flow into you from outside like a central energy flow. Begin to concentrate on this flow of energy like on a light guide and on how this energy flows via the light guide directly to the corresponding organ or tissue, your body and / or your mind and soul.

7. Boost energy

Perceive more and more how this energy penetrates into you from the outside and you will quickly notice that the strongest point of influence is working precisely from above, from the top of the skull. Focus on this and let it happen. Just concentrate on breathing and the flow of this energy to the affected areas, physically and mentally.

8. Perceive messages

Keep your focus on what you are feeling. Even if your thoughts wander, let them in and come back. Perhaps you see images and perceive visions, perhaps you hear something, perhaps you suddenly acquire certainties or notice changes in your emotional life. Take note of these messages and make a note of them to reconsider later. Your body communicates with you in a dynamic process.

Conclusion: breathing makes you happy!

All humanities agree that a life of happiness, contentment and balance is only possible when give and take are in harmony. Nowhere is this symbol found so much as in breathing and heart activity: We take a deep breath before we tackle something and we let it out when we relax. It is as if we are pulling the energy into us - both to be active and to regenerate.

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