Many people suffering from neurosis are interested in the issue of neuromuscular relaxation, the methods of Lone, Reich, and body-oriented therapy. They ask if these workouts can help to shoot, with anxiety-phobic disorders, with neurosis, with panic attacks. Therefore, it makes sense to analyze this topic in more detail.

Muscle clamps, muscle tension during neurosis

Immediately we will explain that people do not feel illusions: at the moment of panic attacks, the removal muscle tension   Does not help. Another thing is when a person uses neuromuscular relaxation as a means of reducing the overall level of anxiety, the general level of tension, this really helps. After all, if we talk about neurosis, then neurotic disorder, in essence, is already a consequence of internal tension, which, in turn, is a consequence of a person’s thinking and beliefs, a consequence of maladaptive life strategies.

How does neurosis occur?

When a person finds himself in situations in which he experiences stress, anxiety, internal stress, his body begins to react with the manifestation of any symptoms. That is, emotional stress is always accompanied by bodily manifestations. For example, if a person is nervous, his heart beats fast, if he feels fear, he arises. A person who is in emotional stress does not notice him at first, but at the same time he accumulates in his entire body. If you look at many anxious people, you can see that their shoulders are raised, their upper body is tense. Very often they have a tense face, and to such an extent that there is practically no facial expression on it.

The following chain is traced here: emotional stress, emotional discomfort creates internal bodily discomfort, and only then supports emotional. That is, there is both a direct and a feedback relationship: if the muscles are tense - we are anxious, if we are anxious - the muscles are tense. Therefore, in the complex of work on oneself, on getting rid of neurosis, it is necessary to remember that some relaxation techniques really help. They help reduce the overall anxiety, help in general to remove, and with a decrease in bodily tension, anxiety will decrease. Here you can use various methods and techniques of relaxation: you can use neuromuscular relaxation, relax your face, arms, legs, you can use massages or yoga.

But you need to understand

With just one removal muscle tension   it is impossible to get rid of neurosis. With the help of relaxation, a person can reduce the severity of his emotional stress, but if he does not work on his thinking and worldview, then he will not have any results. This can be compared with the use of antidepressants: if a person drinks them, they can improve his condition, but if he does not work on his thinking, then removing antidepressants will return to his problem again.

Summarize the essence of this article. Relaxation, yoga, massages are all good, useful as a component of work on anxiety disorder, on neurosis, to relieve general tension. Decrease first muscle tensionand then emotional will help reduce the autonomic symptoms, and the body will feel better. But to get rid of neurosis, neuromuscular relaxation alone is not enough.

According to the book Fadiman J. and Frager R

"Wilhelm Reich and the psychology of the body."

"Any serious conflict leaves its traces in the body in the form of rigidity."

Releasing the muscular shell

Reich believed that:

• the mind and body are one, each trait of a person’s character has a corresponding physical posture;
• the character is expressed in the body as muscular rigidity (excessive muscle tension, from the Latin rigidus - hard) or muscular armor;
• chronic tension blocks the energy flows that underlie strong emotions;
• blocked emotions can not be expressed and form the so-called standard deviation ();
• the elimination of the muscle grip releases a lot of energy, which manifests itself as a feeling of warmth or cold, tingling, itching, or an emotional lift.

Reich analyzed the patient's postures and physical habits to make him aware of how life feelings are suppressed in different parts of the body.
  All patients said that in the process of therapy they went through periods of their childhood, when they learned to suppress their hatred, anxiety or love through certain actions that influenced the vegetative functions (restraint of breath, tension of the abdominal muscles, etc.).

The reason for increasing muscle tension in adults is constant mental and emotional stress.
Healing is the state of modern man.
  The imposed ideals of material well-being and comfort, the conditions for their achievement, a focus on the final result, and not on life at the moment - keep people in constant tension.
  Hence, muscle clamps → blood vessel spasm → hypertension, osteochondrosis, peptic ulcer, etc. etc.
  All the rest is secondary.

The function of the shell is protection against displeasure. However, the body pays for this defense by decreasing its ability to enjoy.

Muscular shell   organized into seven major segments consisting of muscles and organs. These segments are located in the area of ​​the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis.

Reichian therapy consists in blooming the shell in each segment, starting with the eyes and ending with the pelvis.

Muscle Clamp Removal

achieved through:

• accumulation of energy in the body;
• direct effect on chronic muscle blocks (massage);
• the expression of the liberated emotions that are revealed;
•   , yoga, qigong, holotropic breathing, etc.
•   ; its sound relieves internal stress.

1. Eyes. The protective shell is manifested in the immobility of the forehead and the “empty” expression of the eyes, which look as if from a fixed mask. Dissolving is done by opening the eyes as widely as possible in order to engage the eyelids and the forehead; gymnastics for the eyes.

2. Mouth.   This segment includes the chin, throat and occiput muscle groups. The jaw may be either too tight or unnaturally relaxed. The segment holds the expression of crying, screaming, anger. You can relieve muscle tension by imitating crying, lip movements, biting, grimacing and massage of the muscles of the forehead and face.

3.   Neck.   Includes deep neck muscles and tongue. The muscular block retains mainly anger, cry and crying. A direct impact on the muscles in the depths of the neck is impossible; therefore, screaming, singing, gagging, sticking the tongue, bending and turning the head, etc., can eliminate the muscular clamp.

4. Thoracic segment:   broad muscles of the chest, muscles of the shoulders, shoulder blades, chest and arms. Laughs, sadness, passion. Holding back breathing is a means of repressing any emotion. The shell is dissolved by the work of breathing, especially the implementation of a full exhalation.

5.   Diaphragm.   This segment includes the diaphragm, solar plexus, internal organs, and vertebral muscles of this level. The shell is expressed in the curvature of the spine forward. Exhalation is harder to inhale (as in bronchial asthma). Muscle block holds strong anger. You need to largely dissolve the first four segments before proceeding to dissolving it.

6.   Stomach.   Abdominal muscles and back muscles. Tension of the lumbar muscles is associated with fear of attack. Muscle clamps on the sides associated with the suppression of anger, dislike. The opening of the shell in this segment is relatively easy if the upper segments are already open.

7.   Taz.   The last segment includes all the muscles of the pelvis and lower limbs. The stronger the muscle spasm, the more the pelvis is pulled back. The gluteal muscles are tense and painful. The pelvic shell serves to suppress excitement, anger, pleasure.

Reich discovered that as they become free from muscle clamps, people become more flexible, their whole being and lifestyle changes fundamentally.

based on the book Fadiman J. and Frager R
   "Wilhelm Reich and the psychology of the body." "Any serious conflict leaves its traces in the body in the form of rigidity."

Releasing the muscular shell, Reich believed that:

• the mind and body are one, each trait of a person’s character has a corresponding physical posture;
• the character is expressed in the body as muscular rigidity (excessive muscle tension, from the Latin rigidus - hard) or muscular armor;
• chronic tension blocks the energy flows that underlie strong emotions;
• blocked emotions cannot be expressed and form the so-called RMS (condensed experience systems);
• the elimination of muscle tension releases a lot of energy, which manifests itself as a feeling of warmth or cold, tingling, itching or emotional lift.

Reich analyzed the patient's postures and physical habits to make him aware of how life feelings are suppressed in different parts of the body.
   All patients said that in the course of therapy they went through periods of their childhood, when they learned to suppress their hatred, anxiety or love through certain actions that influenced vegetative functions (holding back breath, tension of the abdominal muscles, etc.).
   The reason for increasing muscle tension in adults is constant mental and emotional stress.
Healing is the state of modern man.
   The imposed ideals of material well-being and comfort, the conditions for their achievement, a focus on the final result, and not on life at the moment - keep people in constant tension.
   Hence, muscle clamps → blood vessel spasm → hypertension, osteochondrosis, peptic ulcer, etc. etc.
   All the rest is secondary.

The function of the shell is protection against displeasure. However, the body pays for this defense by decreasing its ability to enjoy.
Muscular shell   organized into seven major segments consisting of muscles and organs. These segments are located in the area of ​​the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis.
   Reichian therapy consists in blooming the shell in each segment, starting with the eyes and ending with the pelvis.
   The elimination of muscle clamps is achieved through:

• accumulation of energy in the body;
• direct effect on chronic muscle blocks (massage);
• the expression of the liberated emotions that are revealed;
• spontaneous movements, tantseterapiya, relaxation exercises, yoga, qigong, holotropic breathing, etc.

1. Eyes.   The protective shell is manifested in the immobility of the forehead and the “empty” expression of the eyes, which look as if from a fixed mask. Dissolving is done by opening the eyes as widely as possible in order to engage the eyelids and the forehead; gymnastics for the eyes.
2. Mouth.   This segment includes the chin, throat and occiput muscle groups. The jaw may be either too tight or unnaturally relaxed. The segment holds the expression of crying, screaming, anger. You can relieve muscle tension by imitating crying, lip movements, biting, grimacing and massage of the muscles of the forehead and face.
3.   Neck.   Includes deep neck muscles and tongue. The muscular block retains mainly anger, cry and crying. A direct impact on the muscles in the depths of the neck is impossible; therefore, screaming, singing, gagging, sticking the tongue, bending and turning the head, etc., can eliminate the muscular clamp.
4. Thoracic segment:   broad muscles of the chest, muscles of the shoulders, shoulder blades, chest and arms. Laughs, sadness, passion. Holding back breathing is a means of repressing any emotion. The shell is dissolved by the work of breathing, especially the implementation of a full exhalation.
5.   Diaphragm.   This segment includes the diaphragm, solar plexus, internal organs, and vertebral muscles of this level. The shell is expressed in the curvature of the spine forward. Exhalation is harder to inhale (as in bronchial asthma). Muscle block holds strong anger. You need to largely dissolve the first four segments before proceeding to dissolving it.
6.   Stomach.   Abdominal muscles and back muscles. Tension of the lumbar muscles is associated with fear of attack. Muscle clamps on the sides associated with the suppression of anger, dislike. The opening of the shell in this segment is relatively easy if the upper segments are already open.
7.   Taz.   The last segment includes all the muscles of the pelvis and lower limbs. The stronger the muscle spasm, the more the pelvis is pulled back. The gluteal muscles are tense and painful. The pelvic shell serves to suppress excitement, anger, pleasure.
   The pose of the lion will help to eliminate the muscular block in the area of ​​the first four segments. Simhasana - the pose of the lion Execution technique Sitting on your heels, inhale and hold your breath as much as possible, but not more than 1 minute.
   Open your mouth, stick out your tongue as much as possible and pull it down. Widely open your eyes, look straight ahead or towards the nose.
The fingers are set apart and strained. Hands rests on the knees. We bow our heads, while bending the back in the upper thoracic region. The shoulders are laid back.
   All the muscles of the body are tense. The focus is on the tongue and neck.
   With exhalation, completely relax the body, keeping your back straight, but without tension.
   If desired, you can repeat 2-3 times. The interval between repetitions is at least 1 min.
   During the day, the full version can be performed several times, following the general principles of training.
   A shortened version is to protrude and strain the tongue and neck. Used in sore throat and other acute diseases of the pharynx. There are no strict restrictions for him.
Simhasana   performed with ever increasing muscle tension to the maximum possible.

Note:   At the beginning of the development of exercises do not need to strain to the maximum. Follow the principle of progressive training.
   The main thing - do not overdo it.

Act:

1. posture of a lion   cures a sore throat,
2. promotes energy recovery
3. general health promotion.

Contraindication:   high blood pressure.
   There may be different versions of asanas depending on the tradition of the school.
   This exercise will help relieve muscle tension in the region. pelvis, abdomen and diaphragm.
   Shavasana - the search for muscle clamps and complete relaxation. Shavasana - relaxation in the posture of a dead body. Technique: Lie on your back to the floor, legs extended, arms lying along the body.
   Take a deep breath and strongly strain the muscles of the whole body. Exhale
   Do not relax, do a few full breaths.
   Close your eyes and relax, letting your hands brush with your palms up at a distance from your hips and spreading your legs to one and a half width of your shoulders.
   Carefully track the condition of the muscles of all parts of the body in the following order:
feet   from fingertips to hip joints,
hands   from the fingertips to the shoulder joints,
torso   from the crotch to the neck,
neck   to the base of the skull,
heads. View of the head in the following sequence: nape - crown - side surfaces and ears - cheeks - lips, tongue - nose - forehead - eyes.
   Relaxing the forehead and eyes is a necessary condition; without this, it is impossible to relax the body and “stop” the mind.
   While viewing, you should try to remove (dissolve) the stress where it is felt.
   A fairly effective technique is to view the main joints and relieve the feeling of tension in them. If it is possible to remove the feeling of tension in the joint, then all the muscles associated with this joint relax themselves.
At first, breathing should be rather deep, slow and rhythmic, then natural, and in the end it should be “let go”, allowing it to flow in such a way as she herself wishes. It is desirable to simply forget about it.
   There are a huge number of techniques and meditative techniques that promote relaxation, but experience suggests that it is best for everyone to find their own method of bringing the body and mind to a state of complete rest.
The main difficulty of Savasana is to relax the mind.   It must become absolutely calm, immobile, free from all thoughts and ideas, as in a deep dreamless sleep, but - awake. To achieve such a state, it usually takes years to study the behavior of your body and mind while relaxing. It is only possible to state unequivocally that an attempt to solve the problem of “stopping” straight to the forehead. strong-willed effort - in most cases hopeless. Here the principle may be more useful: stronger tension - deeper relaxation.
   Usually Shavasana turns out really deep and full after intense asanas. In such cases, even its first phase is not needed - the tension of the whole body, as well as special tricks designed to remove the blocks of tension in the body and stop the “internal dialogue”.
   In any case, as a rule, it is impossible to make the internal dialogue disappear, one can only take a certain “cunning” move, as a result of which it will stop by itself.
   One of the methods of stopping the internal dialogue in Shavasana can be, for example, focusing on the sensations in the nostrils: the coolness of inhaled and the warmth of exhaled air, which helps more muscle relaxation, which is carried out by successive relaxation of the muscles to a feeling of heaviness.

   With therapeutic   Yogi's practice of being in deep Shavasana for more than fifteen minutes is undesirable *.

The exit from the brief Savasana must be very gentle and careful: first slightly move your fingers and toes, then gently, gently stretch, take a deep breath and only after that - open your eyes; then one should roll over on one side and lie down for a while, and only after that - slowly rise to a sitting position and, if necessary, stand up.
   As a rest, a truly performed Shavasana is much more than a deep sleep, although there is no detoxification of the body that occurs during sleep, so sleep in certain quantities is still necessary.
In order to intensify the process of accumulation of additional energy in the subtle body, one can lay by joining the heels of straight legs together. However, with a lack of experience, this somewhat reduces the effectiveness of relaxation, and if it is too long, successful Shavasana can cause a “internal explosion” in the mind, the consequences of which can be unpredictable. Therefore, the best posture, if the room is not too cold, - with legs apart by one and a half width of the shoulders.
Act.   The practice of Savasana frees the body from all stresses and prepares it for new loads. If the posture is mastered well, it can be a partial replacement for sleep. A few minutes of practicing Shavasana bring the tired organism into a state of equilibrium, and the person acquires the ability to work normally. This method of recreation is especially useful for those who, due to the nature of their work, are unable to sleep regularly.
   Savasana is the main therapeutic exercise for people suffering from heart disease and hypertension.
   With the help of this asana, the yogis reach the state of Yoga Nidra — the awake yogic sleep without dreams — and enter the realm of the Universal Mind.
   * There is a simple way to “energy swap” through the practice of Shavasana. Shavasana at the same time is fulfilled until she exhausts herself. A person who is in deep Shavasana suddenly unexpectedly notes that relaxation, as it were, instantly dissolved in a powerful surge of strength and full readiness of the body to immediately act actively and overcome any obstacles. As a rule, this occurs no earlier than forty minutes after entering Shavasana, during which various types of psycho-energetic phenomena are observed in the body.
   A gentle, cautious exit from Shavasana is not needed if this phase is reached. You just need to stretch, open your eyes, stand up - and act, trying as much as possible to reasonably dispose of the force gathered in Shavasana.
   If during the practice of Savasana there are painful sensations in the neck or lumbosacral region, numbness in the extremities (which indicates a problem in the spine) - learn the Alexander method first.
For beginners!   In cases of cervical osteochondrosis or persistent tension of the neck muscles (for example, during daily work at the computer) I recommend starting relaxation from the head. When you get to your feet, check again the full relaxation of the muscles of the neck and face.
Exercise to increase awareness. Lying in Shavasana, relax, feel the floor, which puts pressure on some part of your body, freedom in some areas and clamps in others. Someone will feel light, someone - heavy. One - refreshed, the other - tired.
   Receive and accept everything that happens from within and without without evaluation and labels.
   No need to think that it is bad to feel the clamps or to be free. These categories are not suitable here. Because it is an exercise of experience, of experience.
   As the expectation of something decreases, the sensations become richer and fuller. You can begin to be aware of the changes that are happening by themselves. Voltages will weaken, the floor will become more comfortable. You can become conscious of your breath and the changes in it.
   Reich discovered that as they become free from muscle clamps, people become more flexible, their whole being and lifestyle changes fundamentally.