How to relax and get rid of burnout?
The song Relax, Take it Easy on repeat no longer helps, and relaxation is something that happens to others? We suggest you immerse yourself in modern relaxation techniques: from the classics - massage and meditation - to such interesting practices as fly yoga and visits to floating pods. And for those for whom the best fight against burnout is active action, you can visit the "Anger Room".
We' picked up for you 5 proven recipes for all tastes and temperaments, which are sure to help you relax and get rid of burnout.
Oksana Paszkiewicz. Fly Yoga Trainer
In the absence of contraindications, anyone can do fly yoga. Even age is not an obstacle: I work with children from five years old as well as with people after fifty. At the same time there can be beginners in one group along with advanced fly yogis.
The class itself is divided into warm-up, stretching, and inverted positions. At the end of the exercise, I use strength exercises, which are some elements of aerial gymnastics with the help of a hammock. The workout ends with shavasana - in which maximum relaxation is achieved.
So what's good about exercising in a hammock? In short, they help you rejuvenate both physically and spiritually. Fly yoga is very good for your tendons and joints. In the process, you'll feel the tightness and tension go away. And when there are no extra tightnesses, you have less neck and back pain. It is quite possible that over time you will get rid of painful sensations completely. So what improves our mood? When we turn our head down, our pituitary gland is stimulated, which means that the hormones that bring us joy and improve our mood come into play: the levels of serotonin, dopamine and adrenaline begin to increase. This saturates the cells with the "happiest" hormones: endorphins. The higher their levels, the better we feel! And when we sway in the "floating" shavasana, we enter a relaxed distance - our nervous system gradually calms down. There are other relaxing poses specifically for the hammock, each with their own benefits: "Sloth," "Fetus," and "Fish in the Water." When we sway, climb, and somersault in a yoga hammock, we are filled with carefree and joyful emotions-the same ones we experienced as young children. What could be better for finding a state of joy and peace?
Anna Velichko. co-founder and co-founder of The Anger Room
"The Anger Room is the most popular. We didn't expect such an influx ourselves! People are coming more and more often, and if before the basic set was the most popular - the crashing of the monitor and the box of objects - now it's not enough for people. They want to trash a fully equipped room to get all their feelings out.
How exactly does the Anger Room help? When you are in a state of anxiety, aggression, or resentment, it is undesirable to pour out those emotions on those nearby - they are not to blame for your condition. Therefore, in order not to harm anyone and at the same time to cope with the storm of emotions tearing from within, you pour out all your feelings on objects that are not in pain. Besides, when you have such a high physical load (try to lift the same bat or sledgehammer, and after ten times your arms will surely get tired), then after you have shouted, beaten out all your anger and splashed it out on objects, you feel relaxed, tired and a certain emptiness.
Of course, a one-time visit to the CRASH room is not a full-fledged workout of all problems. It's not like you come in, vent your emotions, and you no longer have any resentment or aggression. It is a combination of entertainment and release. "The Anger Room does not guarantee that you will never be angry again.
We understand that a crash isn't going to help everyone relax. That's why we also have other rooms. First of all, there is the "Art-breakdown", where you can paint a picture of your feelings, which helps you to discharge all your negative emotions. It is suitable for people who already have a more fulfilled and creative state. You can use musical instruments to "play" all your negative feelings. One can dance in the dark or blindfolded, not thinking about the movements and tact, but surrendering to all those feelings that come from within. There is a "vase of shouting" that you can shout a lot into, and then you either keep it or break it.
The best option - When people come first to the wreck and end up in the Art Barrel. Why? Because initially there is what you might call a destructive technique: a person releases negativity. And during the "Art Mess", the negativity is filled: there is a canvas on the wall, paints that you can pour out, splash around, draw with your hands... There are no rules - a complete mess of everything! And no one scolds you for that, which helps you open up, because you don't put yourself in rigid frames. When a person initially only goes to the art, and inside the bubbling energy, then the picture comes out darker. After the crash, they come out brighter, it's as if they have a more positive energy. So these two rooms complement each other perfectly.
I think it is good for teenagers (if they are accompanied by their parents) to go to the Anger Room, because it is important for them to work through their feelings and get rid of negativity. It is also good for couples if they come together. But it is important to understand that if a person has worked very hard and is incredibly tired before, then it is better to go for the same massage to calm the nervous system, and to give your a chance to rest and relax.
Inessa Lefi. Specialist in modern meditation, expert in family relationships, life coach and team coach
We live in a world where there are more and more tasks and questions, and important decisions need to be made fairly quickly. The pace of life is only accelerating, and we have to keep up with it. Of course, given the events and environment, many people are burnout! And this is a self-destructive program, when you live on the edge and feel like a bare wire. You lose your energy and strength, which means you lose contact with Source and make many mistakes, sometimes irreparable. That is why it is so important to learn to relax, even in the most difficult and hard moments! This will help to get rid of many problems, such as insomnia, weakened immunity, headaches and migraines, because each of these items is most often caused by general fatigue.
I have over 16 years of experience in various practices and techniques based on physical and spiritual development. Yoga, Kundalini, Reiki, the teachings of Osho, Castaneda, Buddhist and Tibetan practices, holotropic breathing - many years of studying these and many other practices, I have created a system of modern meditation. It destroys the myths that you must necessarily sit in a meditative posture, remove all thoughts from the head and immediately plunge into the alpha state. In fact, you can meditate anywhere, anytime! You just need to close your eyes and turn on my audio meditations, which I have recorded in a certain flow state. Thanks to them, anyone can get rid of worries, fatigue, aggression and even resentments that are destroying us. In doing so, he focuses on positive, important things, sees and feels his power, and gains faith and love.
Meditation helps a person find inner support, meaning of being and self-confidence, it gives freedom from depressing thoughts, one could say - resets all systems. Imagine an ordinary computer with basic programs. This is a person who is not practicing modern meditation. And there is a computer that is connected to Wi-Fi. And it is already open to practical limitless possibilities! That's the way it is with man in practice.
I would advise you to start by simply learning how to breathe. Close your eyes, concentrate on your breathing and take a deep breath. Feel the air as it enters your nostrils, then your throat and fills your belly, then your chest, feel the air touching your belly, and take a slow, conscious exhalation through your mouth. Breathe like that for a minute or two, and you'll immediately feel calm. Then you can connect light, like gold or blue, to the breath.
And here's another gift from me: Proper breathing can do wonders and have an incredibly positive effect on our psycho-emotional state. You must learn to breathe with love and tranquility, concentrating on the "here and now. This technique is very effective in situations where you become overly anxious, nervous and out of control or feel very tired. It is quite simple: concentrate mentally on the heart chakra "Anahata". Take a deep breath and say within yourself: "I inhale love," and on the exhale, "I exhale tranquility." Breathe until you are restored and calm. Usually one or two minutes is enough. Subsequently, once you have introduced the technique to the subconscious level, a couple of breaths and exhalations will be enough to harmonize your inner state.
And most importantly! Remember that we create our own reality, and shape the life we want, regardless of external factors!
Sergey Velichko, founder of the studio float capsule
A sensory deprivation chamber (also called a float capsule) isolates a person from any influences on the senses. No sound, light or smell penetrates it. You are lying in a highly concentrated solution of English salt, and the temperature of the water is as close to human temperature as possible. Thanks to this you will soon be able to completely disconnect from external stimuli and immerse yourself. Due to the fact that you are lying in the water, which "pushes" you to the surface, the effect of gravity is minimized. That means that some of the energy that you would otherwise spend on keeping yourself horizontal is released. Due to the density of the English salt solution and the temperature of the water, you gradually lose the feeling of your limits, and you experience complete relaxation. Under no other conditions can it be achieved.
Anna Spitsyna, co-founder of the studio float capsule
The session begins by making sure you take a shower and then immerse yourself in the capsule. Now you can enjoy silence and solitude for an hour! External sounds are isolated and the darkness allows you to turn your attention inward. In this way you can connect with your inner silence and concentrate deeply on the sensations. After the session, you also take a shower to rinse off the salt water.
There is no need to be afraid of an enclosed chamber: Floating, on the contrary, is suitable for people who are afraid of closed spaces, because during the session you do not feel any pressure, and this fear of restriction is replaced by a feeling of freedom. In addition, our float capsules are equipped so that you can easily open the lid at any time. You can also turn on the light inside the capsule and it is well ventilated.
There is a list of contraindications in which floating is not recommended. But in general, this procedure is suitable for those who wish to restore and then maintain balance and equilibrium on all levels: physical, emotional, intellectual and spiritual. You will learn how to consciously live your daily life, as well as restore contact with your inner inexhaustible source of inspiration.
Valery Turakulov. Head of a network of massage studios
According to research by the American Academy of Sciences, massage, along with exercise and walking, makes a person happy, as the procedure promotes the production of "happiness hormones" - endorphins. Even a twenty minute session doubles their number! Hand massage improves mood and helps you look at the world in a more optimistic way.
The massage promotes deep relaxation. In addition, intensive workout helps to relieve spasms and clamps and breathing.
As for what kind of procedure is better to choose - sports, massage or spa rituals - it is so individual, as if we were arguing about what is better - borscht or ice cream? Each person has different preferences and tastes. Some people like to relax in the spa and lie in a Jacuzzi, while others can't imagine their life without a deep workout every cell of the sports massage. What to choose depends on the person, but our task is to provide this service at the highest level.
Who is suitable for this type of relaxation? Everyone! The clients of massage studios are people of absolutely different ages, from 3 weeks to infinity! Massage has practically no contraindications, and with a competent approach with its help it is possible to solve diametrically opposite problems. Massage - a universal way to relieve nervous tension and fatigue!
Photo: personal archive of heroes