Exercise bodily-oriented therapy: with panic attacks, with depression

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Each of us during his life celebrates periods of unusual lightness and vivacity, and sometimes, on the contrary, the sadness, melancholy, working capacity decreases, and what is the reason - is completely unclear. A person begins to look for symptoms of various diseases, which are not confirmed by medical examinations, the quality of his life decreases, and a career can be threatened. In this case, even classical psychological help can be powerless, because a person can not explain what is happening to him. But where exercise of client-centered therapy has proved ineffective, exercise of bodily-oriented therapy can help. Today we want to consider the simplest and most accessible, but very effective exercises, which, with systemic use, can help you change your life for the better and get rid of many serious problems. exercise bodily oriented therapy

What is body-oriented therapy

First of all, we need to tell a little about what the direction that Wilhelm Reich discovered was. Body-oriented therapy, whose exercises sometimes resonate with the teachings of yoga, is based on the belief that a person's mental and physical "I" is in closer connection with each other than we think. Accordingly, any changes can be achieved by working on the body, which will then lead to a change in the psychological state. This despite the fact that classical psychotherapy goes the opposite way, affecting the psyche, so the therapist has to overcome numerous psychological defenses. In this case, a well-chosen exercise of body-oriented therapy can give an excellent result much faster.

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The main provisions of the body-oriented therapy

The reader will certainly really like to go to the very essence, choose for themselves a practical exercise of body-oriented therapy. However, we still have very little to do with the theory, so that you will understand how this system works in practice. Wilhelm Roich believed that the mechanisms of psychological defense and the protective behavior associated with them, by which we compensate for our tension, fear, pain, uncertainty and much more, lead to the formation of a "muscle shell" or "clamping".That is, the repressed, unrecognized or unprocessed emotion is expressed in the unnatural tension of various muscle groups, which makes the gait angular, disrupts the posture( hunchback or, conversely, a straight back and gait like a robot), constricts breathing.

The novelty of the

approach, Reich proposed an innovative method of solving the problem by influencing a tight muscle group. Special techniques were developed in order to reduce the chronic stress of each muscle group and to release the suppressed emotions with the help of physical influence. Usually, a pinch massage is used for this. And so, moving down the body to the patient helps to break the "muscle carapace".That is, the basis of this teaching is the concept of organ energy. Energy must move freely from the core of the organism to the periphery and go. Blocks, or clamps, interfere with its natural flow, they serve to distort and destroy the natural feeling, this also applies to the suppression of sexual feelings. body-oriented therapy exercises

Problems locked in the body of

We would like to tell you more specifically what problems bodily-oriented therapy is doing. Exercises for breathing, special massage and gymnastics help you get rid of a huge load and go on in life fun and at ease. It can be the loss of contact with your body, that is, it is, but do not feel its pits. By the way, the problem of excess weight also often has the same reason: a person does not know how to hear the signals of his body. It can be loss of sensitivity of individual parts of the body, strong tension and pain. If you experience problems with coordination of movement, often do not fit into the turns, do not hit the target, when you throw objects - it's your therapy. This includes poor posture and obsessive conditions, delayed bodily and mental development, when the body stuck at a certain age. Such therapy will help those who are difficult to restrain emotions, who survived the violence, acute grief and fear. If you reject yourself, your external image, you can not enjoy sexual relations, then come to a body-oriented therapy. This includes sleeping disorders and chronic stress, chronic fatigue syndrome, inability to live "here and now".

This is how Reich describes the segments of the protective shell. The eyes are the segment that holds the crying. Typically, the voltage produces two components - a fixed forehead and empty eyes. Too compressed or, conversely, a relaxed jaw( this can be other grimaces) gives out a restrained cry, crying or anger. In general, the head is an area of ​​super control, that is, the inability to let go of oneself, to turn off the control of consciousness in moments of creativity, relaxation, in sex, at any time when sincerity and intuition are needed.

Neck, shoulders and arms - this is the area of ​​responsibility, here fears and obligations are locked. This is the boundary between "take" and "give" in which you need to achieve harmony. In the chest there is resentment, which prevents breathing freely. Anger and greed are localized in the abdomen. Legs are our support, here uncertainty is localized. body-oriented therapy breathing exercises

The basis of success is the correct breathing of

. Any exercise of body-oriented therapy begins with proper breathing. All our illnesses are from nerves, and strong tension stimulates the formation of a "muscle carapace," from which all our problems begin. And such a simple exercise, like breathing, can work miracles. Literally for 3-4 days a person starts to feel better, he has a burst of energy, his state of health improves, and the need to constantly take medicines is lost.

Body-oriented therapy, exercises for beginners

Statistically, almost 50% of all people do not use the largest, lower part of the lungs. That is, only the thorax works, and the stomach remains motionless. Starting the training, you need to lie on the floor and put your hand on your stomach. You will need to breathe through your nose. Exhale the air completely and feel the front wall of the abdomen drop. If necessary, lightly push it downward. Now you need to work on inhalation maximally inflating your stomach, as if he became a ball. At the same time, the breast does not rise and does not expand, the air goes only to the stomach.

It is very important to concentrate completely on the exercise. Disconnect from external worries and stay in harmony with yourself - this is the body-oriented therapy. Exercise should be done twice a day on an empty stomach. Do not forget to ventilate the room prematurely. Start with one minute and gradually add 20 seconds, until you reach 5 minutes.

When you fully master the technique of breathing with your stomach, go to the chest breathing. To do this, also settle on the floor, but now inhale and increase the volume of the chest. The ribs will move up and out. When exhaled, your ribs should move down and inward. Do not fill your stomach during breathing. By the time this exercise is performed in the same way as the previous one.

Finally you can proceed to full yoga breathing. It is necessary to inhale slowly, first with the stomach and then with the chest, so that the air completely fills the lungs. Exhale emptying first the thorax, and then the stomach. At the very end of the exit, make an effort with the muscles to completely remove the remaining air. body-oriented therapy exercises warm-up

Different types of breathing

It would seem that we all know how to breathe, but it turns out that breathing is usually wrong. Superficial breathing is the consequence of fear. When a person is afraid, his breathing almost stops. Body-oriented therapy works with this. Exercises "nose does not breathe" are reduced to training in full breathing and defining personal boundaries. With people who have such a breath, you need to work very delicately, because they do not have the "right to life".The second group is people who have a broken breath. They do not know how to accept, they largely deny themselves to themselves and always "must all".With these people they work for the provocation of a deep breath. The third group is people who have exhaled breath. Finally, the fourth group are people who breathe easily and freely, full of chest and belly.

Warm up

It is very important to prepare yourself for the future work, because smoothness and absence of violence towards your body is the main task pursued by bodily-oriented therapy. Exercises( warm-up) at the very beginning are aimed at immersing oneself. Sit comfortably and start with a massage of the fingers and hands. Slowly work through each point. Now perform breathing exercises to adjust to work. Now fold into the embryo pose and stay in it for as long as your body requires. Now you need to work with all the muscle clamps. In turn, you need to strain every muscle group, moving from head to toe. Work through all facial muscles, straining and relaxing each of them. Then go to the muscles of the neck, shoulders, arms, press and legs. Note which relaxation is given with the greatest difficulty. The workout with a sprout is coming to an end. To do this, sit on all fours, close your eyes and imagine a small sprout that stretches toward the sun. Rise, slowly stretching. The entire process of growth should take several minutes. Maximize your arms and stretch yourself. Now you can move on to more complex and specialized exercises that will help you live a more harmonious life. body-oriented therapy exercises depression

Depressive states of

What is it? Depression does not arise by itself. This is the result of a prolonged impact of stress, which leads to distortion of the attitude of the world, as well as changing the image of oneself in this world to the negative one. All these changes are prescribed in our body in the form of a grimy grimace, an uncertain walk. And these are the signals, reading which the people around do not want to get acquainted with us and business contacts. In this case, body-oriented therapy can be of great help. Exercise( depression is treated not only with pills) will help to find harmony with yourself, and hence with the world.

First of all, it is important to work with supports and borders, that is, the help of a therapist. The client needs to be laid on the couch and to ensure the most comfortable stay, to cover with a warm blanket, to include pleasant music. The therapist supports both feet alternately, for about 10 minutes. You can be interested in how a person feels. Then the legs alternately bend and unbend until the person completely relaxes them, and then does not start and feel. Then you can go to the hands. Support is simple, the therapist's palm is placed under the foot or the back of the patient's palm. After performing support, the arms are also bent and unbent until the patient stops controlling their movement. Last support is carried out under the head. At the same time the patient's head lies on the pillow, the therapist sits behind and brings his arms under his shoulders. It is possible to perform an easy massage. body-oriented therapy for self-acceptance

Accepting yourself

Depression is a very multi-faceted state, and one of the components is the need to accept yourself as you are, to release all muscle clamps. And one of the best ways to achieve this is body-oriented therapy. Exercises to accept yourself begin with respiratory gymnastics and warm-up. The next exercise that can be done is to define your own boundaries. To do this, try to close your eyes on the wall with the width of your shoulders and hips, your height. Now measure the silhouette that turned out, and your own. This knowledge is only the first step. Now your goal is to study all the contours of your body. To do this, you need to sit down on the floor and walk slowly with your palm pressed tightly for every centimeter of your body. If you are trying to slip through the abdomen, chest, genital area, it means that they should be given the most attention. And to fix this, dance serves. Stand at the wall and wait for movement to form in your body. Do not disturb him, let the body do what it wants. After a while you will feel that you are moving in a very strange and bizarre way, with a huge number of images appearing in your head, suddenly emotions come alive. It can be laughter and crying, anger and fury. Continue to move as long as you want, and try to give vent to emotions. body-oriented therapy exercises in panic attacks

Body-oriented therapy, exercises with panic attacks

What is a panic attack? This is a strong anxiety that results in an accelerated heartbeat, sweating, weakness. A person is frightened by these sensations, anxiety grows, and they are repeated. Now he is sure that he has a heart disease, but doctors deny this diagnosis, and the patient starts looking for incurable diseases, each time getting even more confused in his fears.

In fact, a person needs only help to break the vicious circle, and for this auto-training and relaxation are perfect. Works great in this case and rebuilding is essentially a combination of special breathing techniques and suggestion. However, unlike auto-training, which can be performed at home, only the specialist can perform the rebuilding.

Therapy for Children

This is a separate area - bodily-oriented therapy for children. Exercises in this case are aimed at increasing self-confidence, developing creative abilities and abilities to accept oneself as an individual. Usually spend them in groups. Do not forget where the body-oriented therapy begins. Exercises for breathing are necessarily included in the lesson plan. After a breathing warm-up, you can play "cake".One child is offered to lie on the floor. From it we will make a cake. All other children are eggs, sugar, milk, flour. The presenter is a cook, he alternately lays the future cake with ingredients, pinching and stroking it, "sprinkling", "watering" and "kneading".Then all the participants led by the cake breathe, like a dough in the oven, and then decorate the cake with flowers. They can be painted with colors on the hands and feet. Now everyone is telling how beautiful and tasty the cake turned out.

Now you need to move a little. The presenter offers the children to climb the high and steep mountain. While the children are marching around the room, he tells them what path they are taking. As they walk along the sunny path, they notice many fragrant flowers. At the same time, the sun's rays touch the hair and bring peace and relaxation. As the mountain gets steeper, the breeze blows your face, and with every step you feel the joy of anticipating something new. Another step - and you're on top. A bright light hugs you, and you feel that you can do anything now. A huge sense of joy, happiness, love and security embrace you. You yourself are this light, everything is in your power. End the lesson with the exercise "sprout".