the
!
Exercise for opening the chest block. The author exercises Alexander Lowen.
For whom?
What gives?
the Ability to fully live the emotions, breathing freely and deeply. A General feeling of relaxation and lightness in the body. Life in the moment "here and now", more fun. br>
! Exercise !
Prepare a regular stool or chair. Roll and place it on a blanket or pillow as shown in the drawings. br>
Lie down on his back so that the prop was in the region of the shoulder blades and just below.
Legs bent at the knees, straight arms thrown back behind his head and hanging down freely. For example, I use the armrest of the sofa to exercise, get a very comfortable position. Breathe through your mouth deeply from the lower abdomen and on each exhalation add sound (e.g., sound-ahhh). Your task is to extend this sound for as long as possible, at any cost! In the end, will be very strange noises, like wheezing or sniffles. This is exactly what we need! Probably in a few lessons, you'll cry - let the tears come out freely breathe while crying. Observe thoughts, feelings and images that come is will have a clue what caused your sadness. Observe the sensations throughout the body. Maybe the hints will not appear immediately. br>
How often do you do?
to Do better each day, if for some reason this is impossible, do on certain fixed days. Like any exercise here is crucial regularity - at a time will not solve the problem.
How long?
you can Start with 2 minutes. If in this position to be unbearable, start gradually, rape itself is not necessary. Gradually increase the time.
How it works?
due to the fact that it is often necessary to restrain weeping, through the tension of the chest, in the muscles of this region form a clip which does not breathe and cry freely. The tension from the body does not go away.
as proposed pose on the chair is very unusual, the body, it is perceived as strassera. And, accordingly, it exhibits the reactions characteristic of your stress. For example, automatically delayed breath, I make an effort to breath (that is, trying to just endure this stress). Or breath very shallow.
Our emotions originate in the lower abdomen, and if we block them, accumulate there. Therefore, when the exercise to relax the muscles of the back and chest, the emotions no longer holds and they break. First, it will yield accumulated over the years of problems, but with time you shall be clean from debris passing emotion, and it will be easier to live in the here and now. br>
Why is it better to start such sessions with a therapist?
in advance If you feel that independent work is not ready, can book me for consultation. All contacts are listed in the profile.
Mikhailenko Elena For whom?
- If you have shallow breathing (breathing only by the chest, not the stomach)
- If you find it hard to cry/crying rarely
- In General, it is difficult to Express emotions
- can't experience deep joy.
- Live in the past, not present
- Hard to be in the moment "here and now"
What gives?
the Ability to fully live the emotions, breathing freely and deeply. A General feeling of relaxation and lightness in the body. Life in the moment "here and now", more fun. br>
! Exercise !
Prepare a regular stool or chair. Roll and place it on a blanket or pillow as shown in the drawings. br>
Lie down on his back so that the prop was in the region of the shoulder blades and just below.
Legs bent at the knees, straight arms thrown back behind his head and hanging down freely. For example, I use the armrest of the sofa to exercise, get a very comfortable position. Breathe through your mouth deeply from the lower abdomen and on each exhalation add sound (e.g., sound-ahhh). Your task is to extend this sound for as long as possible, at any cost! In the end, will be very strange noises, like wheezing or sniffles. This is exactly what we need! Probably in a few lessons, you'll cry - let the tears come out freely breathe while crying. Observe thoughts, feelings and images that come is will have a clue what caused your sadness. Observe the sensations throughout the body. Maybe the hints will not appear immediately. br>
How often do you do?
to Do better each day, if for some reason this is impossible, do on certain fixed days. Like any exercise here is crucial regularity - at a time will not solve the problem.
How long?
you can Start with 2 minutes. If in this position to be unbearable, start gradually, rape itself is not necessary. Gradually increase the time.
How it works?
due to the fact that it is often necessary to restrain weeping, through the tension of the chest, in the muscles of this region form a clip which does not breathe and cry freely. The tension from the body does not go away.
as proposed pose on the chair is very unusual, the body, it is perceived as strassera. And, accordingly, it exhibits the reactions characteristic of your stress. For example, automatically delayed breath, I make an effort to breath (that is, trying to just endure this stress). Or breath very shallow.
Our emotions originate in the lower abdomen, and if we block them, accumulate there. Therefore, when the exercise to relax the muscles of the back and chest, the emotions no longer holds and they break. First, it will yield accumulated over the years of problems, but with time you shall be clean from debris passing emotion, and it will be easier to live in the here and now. br>
Why is it better to start such sessions with a therapist?
- If you spent your whole life scaleval emotions, and now suddenly let them go, you can be scared of their power. Either "fold" back - will be even tougher, or will feel "disassembled", not knowing where to stick this new experience.
- it is Important to connect the injuries with experience of mental content. To do this incredibly difficult, even when there is previous experience of psychotherapy. And if not - then certainly. Connect and analyze need to all get back to normal.
- Can be unexpected bodily reactions; intense crying, vomiting, etc. When next to a psychologist - it gives a feeling of security and allows such a reaction to be. And then, respectively, helps to understand what it was from a psychological point of view.
in advance If you feel that independent work is not ready, can book me for consultation. All contacts are listed in the profile.
!
