1. Head relaxation: frown hard, hold for 5 seconds, and then relax; Close your eyes hard, hold for 5 seconds, and then relax; Wrinkle the nose and cheek muscles for 5 seconds, then relax; Hold your tongue against the mandibular incisors, open your mouth as far as possible, tilt your head back, and relax after 5 seconds.
2. Neck muscle relaxation: bow your head hard, try to let your chin reach your chest, hold it for 5 seconds, and then relax. 3. Shoulder muscle relaxation: put your arms flat on your sides, try to lift your shoulders for 5 seconds, and then relax. 4. Relaxation of arm muscles: put your palm flat on the armrest of the seat, make a fist, keep the muscles of your hands and forearms tense for 5 seconds, and then relax: raise your arms sideways, open your arms and expand your chest, feel the tension of your arms for 5 seconds, and then relax.
5. Relaxation of chest muscles: The shoulders lean forward to make the muscles around the chest tense, hold for 5 seconds, and then relax.
6. Relaxation of back muscles: Push your shoulders back hard and feel the tension of back muscles for 5 seconds, then relax: bend your back hard, arch your chest as much as possible, squeeze your back muscles for 5 seconds, and then relax.
7. Abdominal muscle relaxation: Try to tighten the abdomen as much as possible, just like someone punched you in the abdomen, you hid in the abdomen, kept the abdomen closed for 5 seconds, and then relaxed.
8. Hip muscle relaxation: clamp the hip muscles, tighten the anus, keep nervous for 5 seconds, and then relax. 9. Leg muscle relaxation: Tighten your legs, straighten them, lift them 20 cm off the ground, hold them for 5 seconds, and then relax.
10. Toe muscle relaxation: Toe bends down slowly, as if grasping the ground hard, hold for 5 seconds, and then relax; Tilt your toes slowly, stay nervous for 5 seconds, and then relax.
Muscle relaxation from head to toe in the above 10 position is completed continuously. The so-called relaxation refers to trying to experience the comfortable and relaxed feeling of muscles after the tension is over, such as the feeling of heat, acid and softness. It takes about 15 to 20 seconds to feel relaxed at a time.
Method 2 Breathing relaxation method
Key points of operation (in order):
(1) Be quiet and calm your heart;
② Inhale slowly through nostril, and imagine that "gas enters the abdomen from the mouth along the trachea", and the abdomen bulges slowly with the continuous increase of inhaled gas;
(3) After breathing enough, hold your breath a little and imagine that "the inhaled oxygen exchanges with the turbid gas in the blood vessels";
④ Breathe out the gas in the abdomen slowly and naturally through the nose and mouth at the same time, and the abdomen will slowly deflate;
⑤ Open your eyes and restore to the original state. If you want to do it continuously, you can keep quiet and breathe repeatedly.
This kind of breathing is called abdominal breathing. Breathing relaxation is characterized by quick results. When you are nervous, you can relax by taking two or three deep breaths.
Method 3 Imagination relaxation method
Close your eyes and imagine relaxing every tense muscle.
Imagine a familiar, pleasant and happy scene, or a campus or park.
Look carefully and look for details. If it is a garden, find the location of flower beds and Woods, look at their colors and shapes, and observe them as accurately as possible.
At this time, spread your imagination wings and imagine yourself coming to a beach (or grassland). You are lying on the beach, surrounded by calm, sparkling and endless, which makes people relaxed and happy, and your heart is full of peace and harmony.
As the scene becomes clearer and clearer, I fantasize that I am becoming softer and softer, drifting away from where I am lying and blending into the environment. Sunshine and breeze gently touch you. You become a part of the scene, doing nothing, no pressure, only calm and relaxation.
Keep this state for a while, and then imagine yourself slowly lying back on the beach, and the scene gradually leaves you. Lie down for a while, surrounded by blue sky and white clouds and Bi Tao Beach. Then get ready, open your eyes and get back to reality. At this point, the mind is calm, the whole body is relaxed and very comfortable.