放松训练

Relaxation Training

放松训练是心理训练方法的一种，源于中国气功中的放松功和印度的瑜伽训练

Relaxation training is a psychological training technique that originated from psychosomatic relaxation in Chinese qigong and yoga training in India

放松训练可采用坐式、卧式和站式三种姿势。放松训练首先对肌肉骨骼关节韧带的松弛；其次对呼吸减慢的训练。分段对全身心有意识、松弛肌体动作强度、系统有序的进行整体放松训练。它是一个有意的过程。

Relaxation training can take a sitting, lying or standing position. Relaxation training primarily focuses on reducing tension in muscles, skeleton, joints, and ligaments, as well as addressing shallow breathing. This training is a phased, conscious, systematic, and orderly approach to relaxing the entire body and muscles. It is an intentional process.

学习放松训练可以让大脑机能处于敏化状态、降低机体生理心理能量，使机体活动受控。对精神和神经放松训练后，使身体松弛后渐渐趋于平静状态，达到心理放松、减轻心理压力的目的。

relaxation training is capable of sensitizing brain functions, reducing physiological and psychological energy, and controlling body activities. Following mental and nerve relaxation training, the body enters a state of tranquility, the mind becomes relaxed, and psychological pressure is alleviated.

放松训练有深呼吸、心里放松、肌肉放松训练、简式放松、简式渐进式放松、渐进式放松、渐进式肌肉放松、心理意象等。

relaxation training includes deep breathing, mental relaxation, muscle relaxation, simple relaxation, simple gradual relaxation, progressive relaxation, gradual muscle relaxation, mental imagery, etc.

放松训练的方法1.选择舒适的位置坐下或躺在沙发上，闭上眼睛，全身各部位处于舒适状态，双臂自然下垂搁置在身体两侧，想象自己处于令人轻松的情境中，依次由上而下放松，头颈，面部，肩背部，胸腔，上肢，腰，臀部，下肢，脚。

Method of Relaxation Training 1 Sit down in a comfortable position or lie down on a sofa. Close the eyes and allow the entire body to enter a state of comfort. Let the arms hang naturally at both sides and envision oneself in a peaceful and relaxed setting. Begin to relax the body from top to bottom, starting with the head and neck, then moving down to the face, shoulders, back, chest, arms, waist, buttocks, legs, and feet.

或依次由下而上，脚，下肢，臀部，腰，上肢，胸腔，肩背部，面部，头颈，每个部位进行放松。2.呼吸节奏松弛，通过放松性言语暗示，减少呼吸频率降低呼吸强度，延长呼气的时间，带动全身机能状态松弛。3.言语暗示。可以想象在舒适的地方，例如在海边，森林，沙漠等风景优美的地方，想象自己正看见所有的景色，听见所有的声音，闻到不同的气味，正躺在那里享受让人心旷神怡的环境，可以通过缓慢轻柔的言语，诱导心理状态逐渐进入平静状态，才能注意定向集中。

The process of relaxation can also begin by focusing on the feet and gradually working your way up through the lower limbs, hips, waist, upper limbs, chest, shoulders, back, face, head, and neck. 2. Take slow breaths and use verbal cues to help relax breathing; allow for longer exhalation times and let the body enter a state of relaxation. 3. Verbal cues. Picture yourself in a picturesque and comfortable setting, such as a serene seaside, lush forest, or vast desert; imagine the various sights, sounds, and fragrances that surround you; create a peaceful and calming ambiance that you relish. Employ soft and soothing words to help ease the mind into a state of tranquility, and allow the elder to focus their attention.

强度适中，排除各种干扰，感受心灵的宁静与放松放松训练，可以每日做一次，每次20至30分钟一般六至八次能真正学会放松。学好放松训练，不但有益于身心健康，而且有助于应付复杂多变的环境。

Maintain a moderate training intensity, remove any distractions, and ensure the patient experiences a peaceful and relaxed state of mind; conduct the training sessions once daily, lasting between 20 to 30 minutes each. Typically, six to eight rounds of training can assist an elderly individual in truly learning how to relax. Learning how to relax is not only advantageous for physical and mental health, but it also aids in adapting to complex and ever-changing environments.