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These exercises were originally developed for American pilots during World War II. Due to the constant tension, they could not relax and made mistakes when flying. Then sports coach Bud Winter was invited. He managed to create an effective system for relaxation in any situation.
Its essence is to first relax physically, and then mentally. First of all, you need to lean back on the chair and put your feet on the floor. At the same time, you need to spread your knees, and put your hands on your hips. Then you need to close your eyes and lower your chin to your chest. Breathing should be slow and deep, and all facial muscles should be relaxed, including those that control the eyes.
After that, you need to relax your chest, take a deep breath and hold your breath. With exhalation, all tension should be released. Arms and legs should also be completely relaxed.
It is enough not to think about anything for 10 seconds, then it will be easy to fall asleep. The main thing is to stop the constant flow of thoughts and not to rummage through worries and regrets in your head. It is especially important not to think about movement.
Winter offered three options at this point. The first of them is to imagine yourself lying in a boat on the street on a warm spring day. And in the second case – in a huge black hammock surrounded by darkness. You can also repeat the words "don't think, don't think, don't think" for 10 seconds.
