Exercises to remove muscle carapace. What is character? Elimination of muscle clamps is achieved through

Our body is a complex and wisely constructed instrument. Just as the rings in the trunk of a tree can tell a lot about his life, the body carefully preserves the experience of a person and often reflects all those difficult and unliving situations that have ever happened to him.

In psychology, thanks to Wilhelm Reich, the theory of the muscle shell was once born, which consists of muscle clamps and tensions that help protect against painful emotional experience... Each part of the "shell" is a tension corresponding to a certain internal blockage of feelings, emotions, experiences.

The main clamps are located in the areas of the eyes, mouth, neck, chest, diaphragm, abdomen, and pelvis. Each of these "defenses" first emerges as a defensive structure against overwhelming feelings of tension and excitement, and then turns into physical and emotional armor. This leads to impaired breathing and posture, limitation of mobility, deterioration of blood circulation, pain in different parts body. For a person as a person, the "straitjacket" interferes with naturally expressing one's feelings, opening up and growing.

What emotions can our body store in itself?

Eyes- not only a mirror of the soul, but also a reflection of the psychological state; their different expressions reflect how a person looks at the world, what relationships were in his family. The look can be different: serious, anxious, avoiding, condescending, gloomy. Anxious or chronically stressed people often suffer from eye strain that spreads to the forehead, head, and neck. This tension is associated with the suppression of crying, fear, anger, a panic desire to run away, hide.

Mouth- the main channel of communication, a tool for communication and interaction with the world, expression of oneself. Tension in this area accumulates when we forbid ourselves to express our feelings in words, closing ourselves off from the world, people, emotions of rejection, disgust, resentment accumulate here. Such a clamp is manifested in the limitations of facial expressions and a compressed, like a grin, a smile.

The next voltage segment is throat, neck, jaw... Here, the body stores unconscious protection from unpleasant information from the outside, restrained fear, screaming, those feelings and reactions that, in the person's opinion, may cause condemnation or be inappropriate. This segment is directly related to the sound-producing muscles and therefore affects the voice: it can be monotonous, hoarse or very high, there are few semitones in it and you can hear tension.

Clenched jaws on the one hand, they do not allow the voice to "break free," and on the other hand, they say that a person is defending himself from the world and does not want to let people near him. In addition, jaw clamps arise from an instinctive urge to bite, which actually means suppressing the impulses of anger.

When the body is free from stress and accumulated negative experience, then it moves in waves along with the breath.

Rib cage- the part of the body that is directly related to breathing, and first of all, the body tells us about the stresses in this place in the form of various breathing disorders: breathing can be shallow, frequent, uneven, with delays on inhalation or exhalation. The chest seems to be pinched and does not move during breathing, and any difficulty in the process of breathing is instinctively associated with a feeling of fear.

Breathing is the basis of life and the expression of emotions in any form. When the body is free from stress and accumulated negative experience, then it moves in waves along with the breath. But the first thing that a child often learns, trying to suppress his feelings, is to control breathing, but because of one stressful situation it can take a lifetime.

If the chest bulges out, then this is a signal to others that they should not even try to get close to the person. Someone has the opposite - the chest never expands completely, and this suggests that the person is depressed and does not receive from life what it gives him.

Another ring of muscle clamps is located around the diaphragm and waist and seems to divide the body into two halves. The diaphragm is a muscle involved in breathing. Every time a person experiences fear or anger, the diaphragm contracts, and if the fear becomes constant, then the diaphragm does not come out of the state of tension. As a result, breathing becomes difficult, and this phenomenon already provokes new wave fear and anxiety - a kind of vicious circle arises. Physiologically, tension in the diaphragm interferes with blood flow to the lower body - and anxiety is born again and breathing is disturbed.

Tension in the abdomen and lower back associated with fear of attack and repressed dislike and anger.

The lowest part of the "shell" - pelvic tension- serves to suppress excitement, anger, pleasure. Here claims and grievances accumulate in relation to oneself, prohibitions on sensory experiences associated with different spheres life - from dancing to work.

The main function of any clamping of our body is to organize protection from displeasure and fears, reflection of internal protest or confrontation. If you listen to your body and overcome muscle tension, restoring freedom of movement, you can regain the whole spectrum of the joys of life, feel your body in a completely new way, and look at yourself and the world around you differently.

Wilhelm Reich is a scientist who lived in the 20th century, the creator of vegetative therapy. This is the direction of psychology that solves psychological problems a person by influencing the physical body.

In this article

Wilhelm Reich's personality and biography

Wilhelm Reich lived a rich and hard life full of adversity and disappointment. He was not just a psychologist, but a talented scientist who tried to help humanity.

W. Reich - one of the founders of the European school of psychoanalysis

Wilhelm Reich was born in the village. Dobryanichi in 1897 on the territory of Austria-Hungary. The parents were Jews, but they raised their son in German traditions, introducing him to the culture of the West.

Wilhelm's mother committed suicide after the future scientist found her in bed with her lover and told her father about it. The father briefly outlived his wife. Three years later, he died of tuberculosis. Reich blamed himself for the tragedy all his life.

Shortly after the death of his father, Wilhelm entered military service. Walked First World War... After serving, he moved to Vienna, where he became a medical student at the University of Vienna. It happened in 1918. During his studies, he became interested in the then fashionable psychoanalysis.

In 1922 Reich became the first assistant to Dr. Sigmund Freud. After the conflict in 1927, they parted ways, and Reich created his own direction in psychology. The reason for the conflict with Freud was the difference in political views: W. Reich was an ardent Marxist.

In the following years, Wilhelm Reich was engaged in science and politics. He entered into The communist party and opened clinics in Germany. His innovative ideas aroused disapproval among the Communists, and psychologists criticized him for his political views.

Soon Reich was expelled from the Communist Party and the Association of Psychoanalysts. Here are the ideas of the scientist for which he was condemned:

Conducting sex education classes as measures to combat sexually transmitted diseases.
Allowing abortion.
Divorce resolution.
Free distribution of birth control contraceptives.

Reich moved to Denmark. And soon - to Norway, where he became interested in bioenergy.

In 1939, the scientist went to America at the invitation. In New York, Reich developed the idea of orgone, the life energy that drives all living things.

In the middle of the 20th century, Reich created an orgone accumulator, with the help of which it was possible to cure patients with cancer and epilepsy.

One of the first prototypes of a working orgone battery

But, despite this, the scientist was denied a license for the production of an orgone battery. In addition, V. Reich was forbidden to engage in the production and development of the apparatus, but the scientist disobeyed the authorities and was arrested. He died in prison in 1957.

The authorities failed to suppress the development of a new trend in body-oriented psychotherapy - vegetative therapy. After Reich's death, hundreds of other scientists continued to develop his ideas, among whom were the students of W. Reich himself.

The modern scientific community does not recognize vegetative therapy and considers it a pseudoscience.

Muscle carapace

Reich was an observant person. While practicing with Dr. Freud, Wilhelm observed his patients and noticed that people with similar problems have physical similarities.

These observations led him to the conclusion that a person's character depends on the structure of the body. Character, as the scientist argued, is not only moral principles and thoughts, but also habitual postures, gestures, movements.

Every person is forced to suppress anger, fear, and sexual arousal throughout their lives. This leads to muscle tightness in certain areas of the body. Muscle carapace, according to Reich, is a set of chronic muscle clamping in the human body. Such a shell is a way to protect yourself from the outside world.

Like Freud, Reich emphasized human sexuality in his studies. But unlike a mentor, Wilhelm believed that between morality and instinct lies a huge chasm in which lies repressed sexuality. He believed that life in society is to blame for the fact that people develop psychological illnesses. After all, many topics for society are prohibited, including the topic of sex.

Every person is born free, the scientist believed. But over the years, freedom is limited more and more. This is due to the settings and rules:

morality;
religion;
education.

They cannot be disputed, and the violator is subject to public oppression and censure. Because of this, many live, guided by the rule that it is impossible to stand out, you need to be like everyone else, otherwise punishment cannot be avoided.

Seven segments of muscle carapace

When negative emotions are suppressed, muscle clamping occurs in the human body. If the problem is not resolved and the suppression continues for a long time, then there are many clamps. The human body turns into a cell. But people begin to respond to problems only when muscle clamps lead to the development of diseases: deformity of posture, the appearance of a hernia or tumor.

To heal, the patient needs to gradually dissolve the seven segments of the muscle shell. Reich called this process psychological growth.

The muscular carapace is made up of segments that include:

Eyes and forehead. Sight problems are common in clamping these muscles. They arise when a person suppresses fear, not wanting to see what is around him.
Jaws, chin, nape. The repressed emotion is anger or sexual arousal. Occurs when screaming or crying is suppressed.
Neck, tongue. Suppressed anger means that the person was not allowed to express themselves, to speak.
Chest, shoulders, arms. The clamp occurs when all basic emotions are inhibited.
Diaphragm. Strong anger is contained.
Back and abdomen. Fear and anger suppressed.
Legs, hips, pelvis. Sexual arousal suppressed.

Visual representation of muscle carapace segments

The release of the clamps should start from the eyes and down to the pelvis. In this case, the patient's body will be filled vital energy, which Reich called orgone.

Orgone energy

it vitality... Reich believed that the whole world was saturated with her. Its basis is what Freud called libido and sexuality. It circulates freely throughout the human body, but only if there are no muscle clamps in the body. In this case, the natural flow is disrupted, which leads to illness and loss of sensitivity.

The scientist argued that a sure sign that the flow of orgone in the body is disturbed is the inability to experience an orgasm with the whole body.

The character of a person, according to Reich, is lack of freedom. Character is a set of stereotypes and patterns imposed from the outside. A free person does not:

anxiety;
fears;
aggression;
sexual perversion;
explosive anger.

Reich was inspired to create the orgone accumulator by the discovery that the world around him is full of orgone energy. It even exists in a vacuum. The scientist was able to find it due to the fact that orgone creates an electromagnetic glow, visible in the blue color spectrum.

Orgone discovered by V. Reich in vacuum

Orgone energy accumulates in structures made in the form of pyramids, hemispheres and bulbs. Cult religious buildings are either made in this form, or have such details in their design.

W. Reich planned to accumulate useful energy from the outside with the help of a battery and direct it to the patient's body. The scientist managed to cure many people. He believed that the device is capable of extending a person's life.

Unfortunately, Reich died long before man first went into space and was able to take pictures of the earth, where the radiance of orgone energy in the Earth's atmosphere is clearly visible. Wilhelm believed that the universe was created by orgone. At the end of his life, in addition to treating people, he was engaged in the development of miniature aircraft that would run on a free and endless fuel: orgone.

V. Reich has proved more than once during his life that he was ahead of his time. Perhaps humanity only has to deal with the legacy of the great scientist in the future.

Vegetative therapy: how to dissolve the muscle carapace

Basic techniques to help you achieve recovery:

massage;
respiratory;
psychoanalytic.

The massage technique consists in squeezing, twisting and squeezing the contracted muscles. In order to affect the internal muscles that are inaccessible to deep massage, the patient must scream, cry, and feign vomiting.

When the muscle spasm subsides, a large amount of orgone energy is released. Long-forgotten episodes appear in the memory of patients, which led to muscle tightness.

Breathing technique is an alternative to massage. Using deep breathing, the patient saturates the body with orgone energy, and it breaks through the muscle clamps.

The technique of psychoanalysis is to discuss negative and traumatic memories with the therapist. In their work, psychotherapists usually combine all techniques. But besides them, a huge role is played by independent work the patient and his desire to be cured.

Exercises

In addition to the orgone battery, Reich created a set of exercises that will help anyone who wants to learn how to control the flow of orgone in the body. Relax before proceeding.

Reich's set of exercises:

Starting position: squat down.
Get up and open your eyes.
Move your eyes to the sides, rotate, and then squint.
Depict sobbing.
Stretch your lips with tension.
Shaking your mouth, tell a poem.
Smile, then feign surprise and disgust.
Depict vomiting cramps.
Long scream or hiss.
Squat down and stick out your tongue far forward.
Climb up. Move your head, imagining that a thin spring has replaced the neck.

Reich believed that:
- the mind and body are a single whole, each trait of a person's character has a corresponding physical posture;
- character is expressed in the body in the form of muscle rigidity (excessive muscle tension, from the Latin rigidus - hard) or muscular shell;
- chronic stress blocks the energy flows that underlie strong emotions;
- blocked emotions cannot be expressed and form the so-called COEX systems (systems of condensed experience - specific clots of memories with a strong emotional charge of the same quality, which contain condensed experiences (and related fantasies) from different periods of a person's life);
- Elimination of muscle tension releases significant energy, which manifests itself in the form of a feeling of warmth or cold, tingling, itching or emotional uplift.

Reich analyzed the patient's postures and physical habits to make him aware of how vital feelings in various parts of the body were suppressed.
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 autonomic functions (restraining breathing, tension of the abdominal muscles, etc.).

The reason for the increase in muscle tension in adults is constant mental and emotional stress.
Purity is a state of modern man.
The imposed ideals of material well-being and comfort, the conditions for their achievement, orientation towards the end result, and not towards life at the moment - keep people in constant tension.
Hence, muscle clamps> spasm of blood vessels> hypertension, osteochondrosis, peptic ulcer, etc. etc.
Everything else is secondary reasons.
The function of the carapace is to protect against displeasure. However, the body pays for this protection by decreasing its capacity for pleasure.
The muscular carapace is organized into seven main segments, consisting of muscles and organs. These segments are located in the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis.
Reichian therapy consists of uncasing in each segment, from the eyes to the pelvis.

Elimination of muscle clamps is achieved through:
* accumulation of energy in the body;
* direct effect on chronic muscle blocks (massage);
* the expression of the released emotions, which are revealed at the same time;
* spontaneous movements, dance therapy, relaxation exercises, yoga, qigong, holotropic breathing, etc.

1. Eyes. The protective carapace is manifested in the immobility of the forehead and the "empty" expression of the eyes, which seem to be looking from behind the immovable mask. Dissolution is done by opening the eyes as wide as possible to engage the eyelids and forehead; gymnastics for the eyes.

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

3. Neck. Includes deep neck muscles and tongue. The muscle block is mainly held back by anger, screaming and crying. Direct impact on the muscles in the depths of the neck is impossible, therefore, screaming, singing, gagging, protruding the tongue, tilting and rotating the head, etc., can eliminate the muscle clamp.

4. Thoracic segment: broad muscles of the chest, muscles of the shoulders, shoulder blades, chest and arms. Laughter, sadness, passion are held back. Holding back the breath is a means of suppressing any emotion. The carapace is unraveled by work on the breath, especially by the exercise of a full exhalation.

5. Aperture. This segment includes the diaphragm, solar plexus, internal organs, muscles of the vertebrae at this level. The carapace is expressed in the forward curvature of the spine. Exhalation turns out to be more difficult than inhalation (as in bronchial asthma). The muscle block keeps intense anger. One needs to pretty much dissolve the first four segments before moving on to dissolving this.

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

7. The pelvis. The last segment includes all the muscles of the pelvis and lower extremities. 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 arousal, anger, pleasure.

Reich's belts - 7 segments of the muscle carapace.

The neck is a very important area, a kind of barrier and a bridge between the conscious (head) and the unconscious (body). The rationality inherent in Western culture sometimes forces us to rely too much on our own mind. According to American studies that studied how people perceive their body (the so-called "body image"), the size of the head in the internal representation is on average 40-60% of the body size (while objectively, anatomically - about 12%). Such a "skew" is caused by excessive mental activity, incessant "mental chatter", which gives the feeling that the head is full, and it is impossible to recover or relax. At the same time, the texts generated by the head “do not reach” the body, and the body is simply ignored by the consciousness - a situation of “separateness” arises, a kind of “Professor Dowell's head”. In this case, it is important to focus the client's attention on the signals given by the body so that thoughts connect with sensations.

There is also an opposite version of the “neck barrier”: sensations in the body exist, and are quite bright, but they are not interpreted, do not reach the level of awareness. This situation is characterized by various pains of psychosomatic genesis, paresthesias, etc., the reasons for which the person does not understand.

Throat area

It is localized in the region of the jugular notch and is associated with the blocking of emotions. It reflects the problems of interaction with other people (communication) or with oneself (authenticity). Such a block can arise if a person finds himself in a situation where it is impossible to admit to himself some unpleasant truth or to do something that threatens to violate his identity (“if I do this, it will not be me”). Also, this zone reflects the impossibility, the prohibition on the realization of some important truths (that is, the prohibition on pronouncing a meaningful text or the prohibition on certain actions: “if I say / do it, it will not be me”). For a long time existing problems in this area they threaten the development of thyroid diseases, asthma, bronchopulmonary disorders.

The middle of the sternum

This area is located behind the protruding bone of the sternum, below the jugular notch, and the area of resentment is localized in it. Subjectively, sensations here can be perceived as a lump, ball, clot, “stone on the heart”. In this case, there really is an overload of the pericardial canal, cardiac disorders occur. For a person with such a problem, a specific facial expression is also characteristic - pronounced nasolabial folds, lowered corners of the lips - all this adds up to a mask of distrust in the world, resentment.

Center of the chest

According to the eastern tradition, in the middle of the chest at the level of the heart is the heart chakra, anahata - the focus of love and emotional openness to the world. If there is no place for love in a person's life, then another basic feeling arises - longing, which causes a pulling, sucking sensation in this area. Clients may also describe it as the presence of a callous, compressed, cold, dark "substance." The defeat of this zone, as a rule, is associated with large-scale psychotraumas received in childhood - first of all, with the coldness of parents, child abandonment, etc.

Diaphragmatic zone

Captures the area of the diaphragmatic muscles and the epigastric region. In bodily oriented therapy this area is associated with blocking, the prohibition on the expression of any emotion - both good and bad. Also, fears of financial distress and social maladjustment are rooted here. When working with this area, you may feel a pull-back even with a bulky belly. The tension here is similar to the feeling after a blow "in the breath" - breathing becomes less deep, emotions, crying, laughter "freeze". The body's defense reaction to the formation of a clamp (which is associated with stagnation of blood, lymph, etc.) is often the formation of a fat pad. Also, psychosomatic stomach ulcers, liver problems (in China, the liver was considered a source of anger), and gallbladder often occur. A clamp in the diaphragmatic zone is typical for people who seek to control everything, to keep it in themselves. Typical for them are such speech patterns as “I cannot allow myself to do this,” “I have to pay for all the pleasures,” etc. Also, such people tend to constantly discuss what is happening, generate mental constructs, and see life through the prism of schemes.

The paraumbilical zone

This is the zone of fear, which corresponds to the so-called "Reich belt", which includes the projection of the kidneys. The Chinese called the kidneys a "graveyard of emotions" and a source of cold. After working in this zone (and here long "squeezing" movements are used), the client may feel the redistribution of cold throughout the body.

Pelvic clamp

From the back, this is the region of the sacrum, buttocks, iliac crests, in front - the lower abdomen and inner thighs. Reich associated the pelvic clamp with blocked sexuality. If, as a result of sexual life, there is no deep discharge, giving a sense of integrity, then there is deep spasticity, fat, congestion in the pelvic area. In the presence of a pelvic clamp, many techniques for working with fat deposits are ineffective, since, as already mentioned, they are formed as a protective reaction of the body.

Frontal clamp - (neurostenic helmet), with constant, prolonged stress, general fatigue.
Jaw clamp - the jaws are compressed (aggression).
Neck area - degitality - concentration of sensations, ambivalence> duality.
Chest clamp - Bronchitis, asthma, the zone of conflict between want and need. The middle of the chest is the zone of resentment.
Diaphragmatic clamp - blocks emotions (keeps everything in itself, psychosis zone).
Fear Zone - Fear affects the kidneys and bladder.
Pelvic Clamp - Lower abdomen, gluteal muscles.

Most often, we do not know how to express anger or fear in such a way as not to harm ourselves or people, we do not want to know about these feelings, preferring to suppress them. The body cannot be deceived; what we hide from others and from our consciousness remains in it in the form of tension. This chronic muscle tension in the body is called the "muscle carapace". Gradually, it ceases to be noticed, and the person lives without even knowing about it. These exercises help release muscle tension.

The body cannot be deceived, and what we hide from others and from our own consciousness remains in it in the form of tension. This chronic muscle tension in the body is called the "muscle carapace". Gradually, it ceases to be noticed, and the person lives without even knowing about it.

The muscular carapace quietly does its evil deed:

he spends a large amount of energy, which means that a person is constantly experiencing a lack of it;
tense muscles squeeze the blood vessels, and in those places where the muscle shell is located, the tissues of the organs constantly receive less nutrients and oxygen carried by the blood, the metabolism is disturbed, which, in turn, leads to weakening of the organs and to various diseases;
the human body becomes split.

A person charged with energy radiates cheerfulness, he is less sensitive to climatic changes, does not depend on weather conditions. A person who is experiencing a deficit of energy necessarily reacts to rain, and to pressure drops, and to changes in the length of daylight hours. It is known that people prone to depression feel worst of all in winter and early spring, when even a strong body is somewhat depleted.

The unproductive expenditure of energy for maintaining the muscle shell leads to the fact that a person unconsciously seeks to save energy. To do this, he shortens his communication, fences himself off from the outside world.

Movement, posture, characteristic facial expressions are all developed gradually as a result of the most commonly used combination of muscle tension and relaxation, which has become habitual. All this expresses our basic life positions, thoughts, attitudes, expectations and beliefs, which, in turn, cause a certain emotional state.

The following exercises help release muscle tension and are available for self-fulfillment... However, they won't help if you only run them a few times. Make it a rule to do them daily and devote at least half an hour to them. Of course, you don't have to deal with everyone at once. Do them several times first. Then set a sequence for yourself in which you will do them, and master them in turn. Later you will understand which activities give the greatest effect and are more necessary for you.

Let's start with the top ring of clips that goes through the mouth and throat.

Mouth

A clenched mouth blocks all transmission of feelings. But it is the mouth that is the very first channel of communication. We kiss those to whom we want to express our tenderness and love.

When we forbid ourselves to feel the yearning for love, leaning on bad experience, which tells us that love can only bring pain and disappointment, this retention of a person's natural need is reflected in the clamping of the mouth area. The same happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a violation of communication, and all together - to dissatisfaction with life.

To loosen the blocks around the mouth, the following exercise should be done systematically.

Lie in the fetal position, that is, lying on your side, pull your knees, fold your arms, crossing them over your chest. They also say about this pose "curl up". Begin sucking with your lips. Do this as long as possible - as long as your lips can suck. After that, relax and lie down a little more.

Many people start crying during this exercise. This happens because the long suppressed longing for affection and security rises and begins to go out. Do not hold back under any circumstances. Sobbing with the whole body is beneficial. It helps to discharge the accumulated negative tension not only around the mouth, but throughout the body. Children always cry entirely - from head to toe. Then they are taught to hold back.

Jaws, throat and vocal cords

The ring of tension in the throat corresponds to the unconscious protection from the forced "swallowing" of the unpleasant from the outside. At the same time, this is an unconscious preservation of control over the feeling of fear, protection from those feelings and reactions that, in the person's opinion, can be condemned and unacceptable to others.

The clenched jaw blocks any sound trying to break out. The vocal cords are also clamped with the same ring. The sound of the voice creates the impression that the person is speaking tensely, it is difficult for him to give the sound different intonations. Sometimes the voice becomes monotonous, sometimes hoarse or hoarse, and sometimes too high. This is because the muscles involved in sound production become inactive.

A clenched lower jaw is the same as saying "they won't pass." It is as if a person does not want to let unwanted people approach him, but he also does not want to let go of those who live in his soul. He is closed and cannot accept the changes that are inevitable in life.

When the body requires more energy, such as when it is tired or wants to sleep, the mouth should be wide open for fuller breathing. This is why we yawn. When yawning, the tension ring that activates the muscles that move the jaw is temporarily released, and this acts on the mouth, pharynx, and throat, opening them wide to allow the required air to pass through. Therefore, to relax your jaw, you need to yawn.

Open your mouth wide and yawn. Do this in the morning, afternoon, and evening.

Blocks in the jaws are due to a pent-up urge to bite, which psychologically means holding back the impulses of anger.

Take a moderately elastic and moderately soft ball. You can use dog toys specially designed for this purpose. You can use a rolled towel. Bite with all your might. At the same time, growl, pull the toy out of your own teeth, but do not loosen the bite. Put into this process all the rage, all the anger that has gathered in your soul. Relax your jaw when you're tired. At this time, the lower jaw will drop, the mouth will be slightly open.

Here are two more ways to relieve tension in the lower jaw:

Lower your lower jaw. Press on the chewing muscles at the corner of the lower jaw. If the muscles are tense, it can be painful. Press these muscles regularly, which helps to relax them.
Extend your chin forward and hold it in this position for 30 seconds. Move the tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as possible and note if you can open it so that the three middle fingers of your palm fit one above the other between your teeth.

During this exercise, you may feel anxiety or growing anger. It's good. Many people are hesitant to unblock their emotions for fear of not coping with the surging feelings. But it is the release of feelings in special conditions (for example, when performing an exercise) that makes this process safe and very useful. For many people, the tension in the muscles of the chin prevents them from opening their mouths wide.

The jaws are energetically connected to the eyes. Tension in the lower jaw reduces energy flow to the eyes and reduces visual performance. The expression "dull eyes" has a literal meaning: a flaw nutrients, in particular due to blockages in the jaw, affects the cornea of the eye, and it becomes less shiny. And vice versa: chronically suppressed crying leads to tension in the jaw. This is why crying is often accompanied by the release of the clamp exercises.

Due to the suppressed desire to scream in pain and fear, blocks in the vocal cords occur. Therefore, the best way to unlock the throat clamps is to scream loudly and continuously.

If you have the opportunity to shout as much as possible (for example, in the forest or in the country, when there is no one nearby), shout. Scream your suffering, your anger and frustration. There is no need to pronounce the words. Let it be a single sound coming out of your throat with force.

Often such a cry turns into a sob. This is due to the unblocking of emotions and is very helpful. Many people cannot afford to scream - the conditions do not allow, or the clamps are so strong that the screaming does not work.

Then you can do the following exercise:

Place your thumb right hand one centimeter below the angle of the lower jaw, and middle finger- in a similar position on the other side of the neck. Maintain this pressure continuously and start making sounds, at first quietly, and then increasing the volume. Try to maintain a high tone.

Then move your fingers to the middle of your neck and repeat the sustained mid-tone sound. Then repeat the same thing, squeezing the muscles at the base of the neck, while making low sounds.

Throat exercises alone, however, cannot relieve all blockages caused by holding on to emotions. The next muscle clamp belt is at chest level.

Chest and breathing

For many people, the chest does not move with breathing. And breathing itself is shallow and frequent, or shallow and uneven. Inspiratory or expiratory delays occur. Alexander Lowen said that the bulging of the chest is a form of defiance, defiance, as if the body was saying, "I won't let you get close to me." In other people, the chest is compressed and never fully extended. In the language of a bodily metaphor, this means: "I am depressed and cannot take from life what it offers me."

Chest girdle clamps cause breathing problems. Any difficulty in the breathing process also causes fear. When a person does not realize the true cause of fear, he becomes anxious and looks for this reason in the world around him.

To check if you have breathing problems, do the following exercise:

While sitting on a chair, say in your usual voice: "A-a-a", looking at the second hand of the clock. If you are unable to hold the sound for 20 seconds, it means that you have breathing problems.

You can relax the muscle ring around your chest with a breathing exercise. This way of breathing is named after Lowen, a psychotherapist who developed a lot different techniques body oriented therapy. There is a special chair for such breathing. But at home, you can perform Lowan breathing as described in the exercise. Experience has shown that this does not make it less effective.

Lie across the couch so that your feet without shoes are on the floor and your buttocks are slightly dangling. Place a roller under the lower back (for example, you can tightly roll a cotton blanket with a roller) so that the chest is maximally expanded, the head and back are below the lower back. Place your hands over your head, palms up.

Start breathing deeply and rarely. You can't breathe often, this will be another breathing technique, which is performed only with an assistant, since side effects... Breathe in this way for 30 minutes. If suddenly you start crying, or sobbing with your whole body, or laughing, do not be confused. This is a good response, indicating the release of repressed emotions trapped in muscle grips.

When the muscle grips relax, the energy is released and tends to escape. That is why it is so important not to contain the reactions that arise, but to allow them to flow freely. After all, if you restrain them, they will not react again and again form a muscle clamp. You may feel dizzy - lie still after doing the exercise until the dizziness subsides. At first, you may want to sleep after doing this exercise - fall asleep if possible, but only after doing the exercise.

Your feelings or reactions may change. Tingling, twitching and other sensations may appear in the arms, legs, back. You may want to kick your feet. In general, sensations and reactions can be very different. Don't resist them, just watch them.

Do this exercise every day for the entire duration of your self-therapy. After a while, you yourself will feel what a positive effect this breathing technique has.

Exercises for the diaphragm and waist

The next ring of muscle clamps is located around the diaphragm and waist. This ring splits the human body into two halves.

The diaphragm is a muscle that is involved in breathing; it shrinks whenever a person experiences fear. If fear becomes chronic, the diaphragm is in constant tension, creating breathing problems and provoking a predisposition to experience fear. This creates a vicious circle. Fear creates a clamping of the diaphragm, and clamping creates anxiety.

The diaphragm is located above the waist, which connects the ribcage to the abdomen and pelvis. Muscle clamps in this area obstruct the flow of blood and feelings to the genitals and legs, causing anxiety, which in turn leads to poor breathing. Then again, the same vicious circle.

There is only one conclusion from all this: it is necessary to relax chronic clamps and release the accumulated fear.

To check how tight or loose your waist is, do the following exercise:

Do this exercise while standing. Place your feet parallel, knees slightly bent, body weight slightly forward. Raise your arms with bent elbows to shoulder height. The brushes hung loose. Turn your body as far as possible to the left and hold this position for about a minute. Then turn your body to the right and stay in this position for about a minute. Pay attention to the tension in the muscles in your back and waist. Are you able to breathe in this position bottom belly?

If breathing is disturbed and the muscles are too tense or you are experiencing pain in them, then you have developed muscle carapace around the diaphragm and waist area.

To relieve chronic muscle tension in the waist area the best way is Lowan breathing, the technique of which you already know. In addition, it is helpful to systematically do the following exercises:

Lie on the floor on your back, arms out to the sides, palms up, feet together. Bend your knees at a 90 ° angle. Turn both legs first to the left, so that the lower (left) leg lies completely on the floor, and the right one lies on it; the legs remain bent at the knees. Then turn your legs to the right in the same way. In this case, the back to the waist remains pressed to the floor. Repeat the exercise up to 10 times.

Now do the previous exercise, making it harder. When turning your legs, turn your head in the opposite direction. Perform this exercise up to 10 times.

Get on all fours with your knees at a 90 ° angle and keep your arms straight. Bend your back at the waist down as far as possible, and then arch your back up as much as possible. Do up to 10 of these movements.

Get on all fours as described in the previous exercise. Then slowly extend your straightened arms and body forward, sliding along the floor until they are almost completely flat on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly pull your arms to the starting position. Do this exercise several times (as many as you can master).

Sit on the floor with your knees slightly bent and slightly apart. Place your palms on the back of your head. Tilt your torso to the left, trying to bring your elbow as close to the floor as possible ( perfect option if it touches the floor). Stay in this position for a while. Then slowly straighten up and repeat the same to the right side.

Although these exercises help to release the clamps around the waist, they are not enough to release the "clusters" of fear impulses. Fear can only be released through the release of trapped anger. The work of unblocking the emotion of anger, the most condemned in society, is a particular concern for many people. What if it bursts out in an uncontrolled flow? What if the consequences are many times worse than emotional depression and depression?

The upper and lower parts seem to belong to two different people. In some, the upper body is well developed, and the pelvis and legs are small, as if immature. Others have a full, rounded pelvis, but the upper half of the body is small and narrow. Or the upper half can be hard and resilient, and the lower half soft and passive. This development of the body speaks of the inconsistency of the "upper" and "lower" feelings.

When we express emotions, the resource prepared by the body is used in a timely manner and the muscles relax. But more often than not, we do not know how to express anger or fear in such a way as not to harm ourselves or people, we do not want to know about these feelings and feelings of our loved ones, preferring to suppress them. The body cannot be deceived, and what we hide from others and from our own consciousness remains in it in the form of tension. This chronic muscle tension in the body is called "muscle carapace". Gradually, it ceases to be noticed, and the person lives without even knowing about it.

The muscular carapace quietly does its evil deed:

he spends a large amount of energy, which means that a person is constantly experiencing a lack of it;
tense muscles squeeze the blood vessels, and in those places where the muscle shell is located, the tissues of the organs constantly receive less nutrients and oxygen carried by the blood, the metabolism is disturbed, which, in turn, leads to weakening of the organs and to various diseases;
the human body becomes split.

A person charged with energy radiates cheerfulness, he is less sensitive to climatic changes, does not depend on weather conditions. A person who is experiencing a deficit of energy necessarily reacts to rain, and to pressure drops, and to changes in the length of daylight hours. It is known that people prone to feel the worst in winter and early spring, when even a strong organism is somewhat depleted.

Movement, posture, characteristic facial expression are all developed gradually as a result of the most commonly used combination of muscle tension and relaxation, which has become habitual. And all this expresses our basic life positions, thoughts, attitudes, expectations and beliefs, which, in turn, cause a very definite emotional state.

The following exercises help to relax muscle tension and are quite accessible for independent exercise. However, they won't help if you only run them a few times. Make it a rule to do them daily and devote at least half an hour to them. Of course, you don't have to deal with everyone at once. Do them several times first. Then set a sequence for yourself in which you will do them, and master them in turn. Later you will understand which activities give the greatest effect and are more necessary for you.

Let's start with the top ring of clips that goes through the mouth and throat.

Mouth

A clenched mouth blocks all transmission of feelings. But it is the mouth that is the very first channel of communication. We kiss those to whom we want to express our tenderness and love.

When we forbid ourselves to feel longing for love, based on the sad experience that tells us that love can only bring pain and disappointment, this retention of a person's natural need is reflected in the clamping of the mouth area. The same happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a violation of communication, and all together - to dissatisfaction with life.

To loosen the blocks around the mouth, the following exercise should be done systematically.

Lie in the fetal position, that is, lying on your side, pull your knees, fold your arms, crossing them over your chest. They also say about this pose "curl up". Start sucking with your lips. Do this as long as possible - as long as your lips can suck. After that, relax and lie down a little more.

Jaws, throat and vocal cords

The ring of tension in the throat area corresponds to the unconscious protection from the forced "swallowing" of the unpleasant from the outside. At the same time, this is an unconscious preservation of control over the feeling of fear, protection from those feelings and reactions that, in the opinion of a person, can be condemned and unacceptable to others.

A clenched lower jaw is equivalent to saying "they won't pass." It is as if a person does not want to let unwanted people approach him, but he also does not want to let go of those who live in his soul. He is closed and cannot accept the changes that are inevitable in life.

Open your mouth wide and yawn. Do this in the morning, afternoon, and evening.

Blocks in the jaws are due to a pent-up urge to bite, which psychologically means holding back the impulses of anger.

Here are two more ways to relieve tension in the lower jaw.

Lower your lower jaw. Press on the chewing muscles at the corner of the lower jaw. If the muscles are tense, it can be painful. Press these muscles regularly, which helps to relax them.
Extend your chin forward and hold it in this position for 30 seconds. Move the tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as possible and note if you can open it so that the three middle fingers of your palm fit one above the other between your teeth.

The jaws are energetically connected to the eyes. Tension in the lower jaw reduces energy flow to the eyes and reduces visual performance. The expression "dull eyes" has a literal meaning: lack of nutrients, in particular due to blockages in the jaw, affects the cornea of the eye, and it becomes less shiny. And vice versa: chronically suppressed crying leads to tension in the jaw. This is why crying is often accompanied by the release of the clamp exercises.

Due to the suppressed desire to scream in pain and fear, blocks in the vocal cords occur. Therefore, the best way to unlock the throat clamps is to scream loudly and continuously.

Place your right thumb one centimeter below the corner of your lower jaw and your middle finger in a similar position on the other side of your neck. Maintain this pressure continuously and start making sounds, at first quietly, and then increasing the volume. Try to maintain a high tone.

Then move your fingers to the middle of your neck and repeat the sustained mid-tone sound. And then repeat all the same, squeezing the muscles at the base of the neck, while making low sounds.

Throat exercises alone, however, cannot relieve all blockages caused by holding on to emotions. The next muscle clamp belt is at chest level.

Chest and breathing

Chest girdle clamps cause breathing problems. And any difficulty in the respiratory process also causes fear. When a person does not realize the true cause of fear, he becomes anxious and looks for this reason in the world around him.

To check if you have breathing problems, do the following exercise.

While sitting on a chair, say in your usual voice: "Aaaa", looking at the second hand of the clock. If you are unable to hold the sound for 20 seconds, it means that you have breathing problems.

You can relax the muscle ring around your chest with a breathing exercise. This breathing method is named for Lowen, a psychotherapist who has developed many different body-based therapy techniques. There is a special chair for such breathing. But at home, you can perform Lowan breathing as described in the exercise. Experience has shown that this does not make it less effective.

Start breathing deeply and rarely. You cannot breathe often, this will be a different breathing technique, which is performed only with an assistant, since side effects may occur. Breathe in this way for 30 minutes. If you suddenly start crying, or sobbing all over, or laughing, do not be confused. This is a good reaction, indicating the release of repressed emotions blocked in muscle clamps. When the muscle grips relax, the energy is released and tends to escape. That is why it is so important not to contain the reactions that arise, but to allow them to flow freely. After all, if you restrain them, they will not react again and again form a muscle clamp. You may feel dizzy - lie still after doing the exercise until the dizziness subsides. At first, you may want to sleep after doing this exercise - fall asleep if possible, but only after doing the exercise. Your feelings or reactions may change. Tingling, twitching and other sensations may appear in the arms, legs, back. You may want to kick your feet. In general, sensations and reactions can be very different. Don't resist them, just watch them.

Do this exercise every day for the entire duration of your self-therapy. After a while, you yourself will feel what a positive effect this breathing technique has.

Diaphragm and waist

The next ring of muscle clamps is located around the diaphragm and waist. This ring splits the human body into two halves.

There is only one conclusion from all this: it is necessary to relax chronic clamps and release the accumulated fear.

To check how tight or loose your waist is, do the following exercise.

If breathing is disturbed and the muscles are too tense or you are experiencing pain in them, then you have developed muscle carapace around the diaphragm and waist area.

The best way to relieve chronic muscle tension in the waist area is Lowan breathing, the technique of which you already know. It is also helpful to systematically do the following exercises.

Lie on the floor on your back, arms out to the sides, palms up, feet together. Bend your knees at a 90 ° angle. Turn both legs first to the left, so that the lower (left) leg lies completely on the floor, and the right one lies on it; the legs remain bent at the knees. Then turn your legs to the right in the same way. In this case, the back to the waist remains pressed to the floor. Repeat the exercise up to 10 times.
Now do the previous exercise, making it harder. When turning your legs, turn your head in the opposite direction. Perform this exercise up to 10 times.
Get on all fours with your knees at a 90 ° angle and keep your arms straight. Bend your back at the waist down as far as possible, and then arch your back up as much as possible. Do up to 10 of these movements.
Get on all fours as described in the previous exercise. Then slowly extend your straightened arms and body forward, sliding along the floor until they are almost completely flat on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly pull your arms to the starting position. Do this exercise several times (as many as you can master).
Sit on the floor with your knees slightly bent and slightly apart. Place your palms on the back of your head. Tilt your torso to the left, trying to bring your elbow as close to the floor as possible (ideal if it touches the floor). Stay in this position for a while. Then slowly straighten up and repeat the same to the right side.

In fact, it is the release of anger outside in special ways that makes it safe, since it no longer accumulates, but is discharged in a timely manner. The blocking belt of clips around the waist violates the integrity of the processes taking place in the body, making it split. The upper and lower parts seem to belong to two different people. In some, the upper body is well developed, and the pelvis and legs are small, as if immature. Others have a full, rounded pelvis, but the upper half of the body is small and narrow. Or the upper half can be hard and resilient, and the lower half soft and passive. Such development of the body speaks of the inconsistency of the "upper" and "lower" feelings.

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