Psychology of the Body. Muscular shell

Wilhelm Reich - a scientist who lived in the XX century, the creator of vegetotherapy. This is a direction of psychology that solves the psychological problems of a person by influencing the physical body.

In this article

Personality and biography of Wilhelm Reich

Wilhelm Reich lived a rich and difficult 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 c. Dobryanichi in 1897 on the territory of Austria-Hungary. The parents were Jews, but raised their son in German traditions, introducing them to the culture of the West.

Wilhelm's mother committed suicide after the future scientist caught her in bed with her lover and told his father about it. The father did not long survive his wife. Three years later he died of tuberculosis. Reich blamed himself all his life for the tragedy.

Shortly after his father's death, Wilhelm entered the military service. The First World War was on. 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, their paths parted, 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.

The following years, Wilhelm Reich was engaged in science and politics. He joined the Communist Party and opened clinics in Germany. His innovative ideas caused disapproval among the communists, and psychologists blamed 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:

1. Conducting sex education classes as a measure to combat venereal diseases.
2. Permission for abortion.
3. Divorce resolution.
4. Free distribution of contraceptives for birth control.

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

In 1939, the scientist left at the invitation to America. 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 accumulator

But, despite this, the scientist was denied a license to produce an orgone accumulator. In addition, V. Reich was forbidden to engage in the production and development of the device, 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 - vegetotherapy. After Reich's death, his ideas were further developed by hundreds of other scientists, among whom were students of W. Reich himself.

The modern scientific community does not recognize vegetotherapy and considers it pseudoscience.

Muscular shell

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

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

Every person during his life is forced to suppress anger, fear and sexual arousal. This leads to muscle clamps in certain areas of the body. The muscular shell, according to Reich, is a set of chronic muscle clamps 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 research. But unlike the mentor, Wilhelm believed that between morality and instincts lies a huge abyss in which repressed sexuality lies. He believed that life in society is to blame for the fact that people develop psychological diseases. After all, many topics for society are banned, 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 installation and rules:

• morality;
• religion;
• education.

It is impossible to challenge them, and the violator is subjected to public oppression and censure. Because of this, many live, guided by the rule that you can’t stand out, you need to be like everyone else, otherwise punishment cannot be avoided.

Seven segments of the muscular shell

When negative emotions are suppressed, a muscle clamp occurs in the human body. If the problem is not solved 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: postural deformities, the appearance of a hernia or tumor.

To be cured, the patient needs to gradually dissolve the seven segments of the muscular shell. Reich called this process psychological growth.

The muscular shell consists of segments, including:

1. Eyes and forehead. For the clamping of these muscles, vision problems are characteristic. They arise when a person suppresses fear, not wanting to see what is around him.
2. Jaws, chin, back of the head. The emotion that is suppressed is anger or sexual arousal. Occurs when suppressing screaming or crying.
3. Neck, tongue. Suppressed anger means that a person was not allowed to express himself, to speak out.
4. Chest, shoulders, arms. Clamping occurs when all major emotions are held back.
5. Diaphragm. Strong anger is held back.
6. Back and belly. Suppressed fear and anger.
7. Legs, hips, pelvis. Suppressed sexual arousal.

A visual representation of the segments of the muscle shell

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

orgone energy

This is the life force. Reich believed that the whole world was saturated with it. Its basis is what Freud called libido and sexuality. It freely circulates through the human body, but only if there are no muscle clamps in the body. In this case, the natural flow is disturbed, 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 man, according to Reich, is unfreedom. Character is a set of stereotypes and patterns imposed from outside. A free man does not have:

• anxiety;
• fears;
• aggression;
• sexual perversions;
• explosive anger.

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

Orgone discovered by W. Reich in a vacuum

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

V. 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 able to extend 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 developing miniature aircraft that would run on a free and endless fuel: orgone.

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

Vegetotherapy: how to dissolve the muscle shell

The main techniques that will help achieve recovery:

• massage;
• respiratory;
• psychoanalytic.

The massage technique consists in squeezing, twisting and squeezing the clamped muscles. To act on the internal muscles that are inaccessible to deep massage, the patient must scream, cry, and pretend to vomit.

When the muscle spasm passes, it is possible to release a large amount of orgone energy. In the memory of patients, long-forgotten episodes arise that led to muscle stiffness.

Breathing technique is an alternative to massage. Using deep breathing, the patient saturates the body with orgone energy, and it breaks through 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, the independent work of the patient and his desire to be cured play a huge role.

Exercises

In addition to the orgone accumulator, Reich created a set of exercises that will help anyone who wants to learn how to control the flow of orgone in the body. Before you get started, you need to relax.

Reich's set of exercises:

1. Starting position: squat down.
2. Get up and open your eyes.
3. Move your eyes around, rotate, and then squint.
4. Picture sobs.
5. Pull out the lips with tension.
6. Shaking your mouth, recite a poem.
7. Smile, then feign surprise and disgust.
8. Depict vomiting spasms.
9. Scream or hiss for a long time.
10. Squat down and stick your tongue out far ahead.
11. Climb. Move your head, imagining that a thin spring has replaced your neck.

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 a way that does not harm ourselves or others, we do not want to know about these feelings and the 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 tension of the muscles of the body is called "muscle armor". Gradually, it ceases to be noticed, and a person lives without even knowing about it.

The muscular shell imperceptibly does its evil deed:

• he spends a large amount of energy, which means that a person constantly experiences a lack of it;
• tense muscles pinch the blood vessels, and in those places where the muscular 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 experiences a lack of energy necessarily reacts to rain, pressure drops, and changes in the length of daylight hours. It is known that people who are prone to feel worst in winter and early spring, when even a strong body is somewhat depleted.

The unproductive expenditure of energy to maintain the muscle shell leads to the fact that a person unconsciously seeks to save energy. To do this, he reduces his communication, fenced off from the outside world.

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

The following exercises help to relax muscle clamps and are quite affordable for self-fulfillment. However, they won't help if you only do them a few times. Make it a rule to do them daily and dedicate at least half an hour to them. Of course, you don't have to deal with everything at once. Do it a few times first. Then set for yourself the sequence in which you will deal with them, and master 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 clamps 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 sad experience that tells us that love can only bring pain and disappointment, this retention of a natural human need is reflected in the clamping of the mouth area. The same thing happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a disruption in communication, and all together - to dissatisfaction with life.

To relax the blocks around the mouth, you must systematically perform the following exercise.

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

During this exercise, many people begin to cry. This happens because long-suppressed longing for caress and security rises and begins to come out. By no means hold back. Sobbing with the whole body is helpful. It helps to defuse the accumulated negative tension not only around the mouth, but throughout the body. Babies always cry whole, from head to toe. And then they are taught to restrain themselves.

Jaws, throat and vocal cords

The ring of tension in the throat area corresponds to the unconscious defense against the forced "swallowing" of something 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, may be condemned and unacceptable to others.

Clenched jaws block out any sound that tries to break through. The vocal cords are clamped with the same ring. The sound of the voice gives the impression that a person is speaking tensely, it is difficult for him to give different intonations to the sound. Sometimes the voice becomes monotonous, sometimes hoarse or hoarse, and sometimes too high. This happens because the muscles involved in sound production become inactive.

Clenching the lower jaw is tantamount to the words "they will not pass." It is as if a person does not want to let unwanted people near him, but he also does not want to let go of those who live in the soul. He is closed and cannot accept the changes that are inevitable in life.

When the body needs more energy, such as when tired or sleepy, the mouth should be opened wide for fuller breathing. That is why we yawn. When yawning, the ring of tension, which includes the muscles that move the jaw, is temporarily released, and this acts on the mouth, pharynx and throat, opening them wide to let in the required air. Therefore, to relax the jaw, it is necessary to yawn.

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

Blockages in the jaws are due to the suppressed desire to bite, which on a psychological level 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 take 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. When you are tired, relax your jaws. 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.

1. Drop your lower jaw. Press on the chewing muscles at the angle of the lower jaw. If the muscles are very tense, it can be painful. Regularly squeeze, promyat these muscles, which helps them to relax.
2. Push your chin forward and hold it in this position for 30 seconds. Move your tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as you can and see if you can open it enough to fit the three middle fingers of your hand one on top of the other between your teeth.

During this exercise, you may feel anxiety or rising anger. This is good. Many people are hesitant to unblock their emotions out of fear of not being able to handle 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, tension in the chin muscles prevents them from opening their mouth wide.

The jaws are energetically connected with the eyes. Tension in the lower jaw reduces the flow of energy to the eyes and reduces visual capabilities. The expression "dumb 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 in the opposite direction: chronically suppressed crying leads to tension in the jaw. That is why doing the exercises to release the clamps is often accompanied by crying.

Because of the suppressed desire to scream in pain and fear, there are blocks in the vocal cords. Therefore, the best way to unblock the clamps in the throat is to scream loudly and continuously.

If you have the opportunity to scream at the top of your lungs (for example, in the forest or in the country, when there is no one around), scream. Cry out your suffering, your anger and frustration. You don't have to say 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 beneficial. Many people can't afford to scream - the conditions don't allow it, or the clamps are so strong that they can't scream. Then you can do the next exercise.

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

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

However, throat exercises alone cannot remove all blockages caused by holding on to emotions. The next belt of muscle clamps is at chest level.

Chest and breathing

For many people, the chest does not move with breathing. And the breath itself is superficial and frequent or superficial and uneven. There are delays in inhalation or exhalation. Alexander Lowen said that puffing out the chest is a form of defiance, as if the body is saying, "I won't let you get close to me." In other people, the chest is compressed and never expands completely. In the language of body metaphor, this means: "I am depressed and cannot take from life what it offers me."

Clamps on the chest belt cause breathing problems. And any difficulties in the respiratory process also cause fear. When a person does not realize the true cause of fear, he becomes anxious and looks for this cause in the world around him.

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

While sitting on a chair, say in your normal voice: "Ahhhh" while 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 the chest with the help of a breathing exercise. This method of breathing is named after Lowen, a psychotherapist who developed many different techniques for body-oriented therapy. There is a special chair for such breathing. But at home, you can perform Lowen breathing as described in the exercise. Experience has shown that this does not make it less effective.

Lie across the couch with your bare feet flat on the floor and your buttocks hanging slightly. Place a roller under the lower back (for example, you can tightly roll up a cotton blanket with a roller) so that the chest is maximally deployed, the head and back are below the waist. Place your hands above 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, as side effects may occur. Breathe like this for 30 minutes. If suddenly you start crying, or sobbing with your whole body, or laughing - do not get confused. This is a good reaction, indicating the release of repressed emotions blocked in muscle clamps. When the muscle clamps relax, the energy is released and tends to come out. That is why it is so important not to restrain the reactions that arise, but to let them 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 passes. 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. There may be tingling, twitching and other sensations in the arms, legs, back. You may want to tap 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 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.

The diaphragm is a muscle that is involved in breathing; it contracts 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. Thus a vicious circle occurs. Fear creates diaphragmatic congestion, and constriction creates anxiety.

The diaphragm is located above the waist, which connects the chest to the abdomen and pelvis. Muscular constrictions in this area interfere with the flow of blood and senses to the genitals and legs, causing anxiety, which in turn leads to respiratory failure. And 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.

In order 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, the weight of the body is slightly shifted forward. Raise your arms with bent elbows to shoulder height. The brushes hang freely. Turn your body to the left as far as possible and hold in this position for about a minute. Then turn your body to the right and stay in that position for about a minute. Pay attention to the tension in the muscles of the back and waist. Are you able to inhale with the lower part of the abdomen in this position?

If breathing is disturbed and the muscles are too tense or you experience pain in them, then you have developed a muscular shell around the diaphragm and waist.

To relieve chronic muscle tension in the waist area, the best way is to use Lowen breathing, the technique of which you already know. In addition, it is useful to systematically perform the following exercises.

1. 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.
2. Now do the previous exercise, making it more difficult. When turning your legs, turn your head in the opposite direction. Do this exercise up to 10 times.
3. Get on all fours, knees at an angle of 90 °, keep your arms straight on which you are leaning. 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.
4. Get on all fours as described in the previous exercise. Then slowly stretch your straightened arms and body forward, sliding along the floor until they almost completely lie on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly bring your arms back to the starting position. Do this exercise several times (as many as you can).
5. Sit on the floor with your legs slightly bent at the knees and slightly apart. Place your palms on the back of your head. Tilt your torso to the left, trying to get 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.

Despite the fact that these exercises help to remove 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 blocked anger. The work of unlocking the emotion of anger, the most condemned in society, is of particular concern to many people. What if it breaks out in an uncontrolled flow? What if the consequences are many times worse than emotional distress and depression?

In fact, it is the ejection of anger outward 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 occurring in the body, making it divided. The upper and lower parts seem to belong to two different people. In some, the upper body is well developed, while the pelvis and legs are small, as if immature. In others, the pelvis is full and round, but the upper half of the body is small and narrow. Or the top half can be hard and resilient, while the bottom half is soft and passive. This development of the body speaks of the inconsistency of the "upper" and "lower" feelings.

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From the point of view of Body-Oriented Psychotherapy, our entire body is conditionally divided into seven segments . And in each of these seven segments, muscle blocks lurk. Muscle block is a combination of clamps on the muscles that prevents the flow of free energy through the body.

Muscle blocks are of two types.

When the muscles are inadequately tense, compressed.

When the muscles are inadequately relaxed, loose (less common).

Muscular shell - this is the body of a person, which is “contorted” by seven blocks - where more, where less.

The muscular shell consists of seven segments:

Ophthalmic;

Maxillary;

Throat;

Thoracic;

Diaphragmatic;

Abdominal;

Pelvic.

Wilhelm Reich (practical exercises)

“Body-oriented psychotherapy is especially effective in the treatment of psychosomatic diseases, neurosis, post-traumatic conditions, stress disorders, and depression. Body-oriented psychotherapy is also indicated for solving problems of personal growth, increasing personal effectiveness, self-realization and communication, expanding self-awareness, and improving overall well-being. This is short and almost clinical))))))

Reich's exercises "dissolve" the muscle shell with the help of two things:

Direct impact on a tense muscle (by compression - before the onset of transcendental inhibition);

With the help of acceptance and conscious experience once again of that emotion that was hidden and hidden in a muscle clamp.

Reich's exercise for acquiring deep abdominal breathing

All the exercises I offer are designed for the client to work independently and do not require working with a psychotherapist in pairs. In no case would I post such exercises in the public domain, since performing them at home without a specialist is either very dangerous or simply useless. I prefer those exercises that a person can perform alone, sometimes even sitting at work. All of them are safe. Although, let's remember the proverb: "Make the bad one pray to God..." I ask you not to be like this bad one from the old proverb. Rare exercises (but wonderful ones!) require pair action - that is, an assistant, which can easily be your relative or friend.

This is the same exercise that is performed alone. So...

Lie on your back. Place both hands on your stomach. (The little fingers lie just above the navel). Breathe in and out. Then, throughout each breath, begin to press hard with your hands on your stomach. As if resisting the breath. The muscular shell in this place opens up, and soon you will “learn” abdominal breathing. That is, it will appear by itself as soon as your muscular shell opens up, which did not allow you to breathe normally.

And remember: "Nothing is too much." Especially when it comes to body-oriented psychotherapy.

Exercise of body-oriented psychotherapy from Reich's vegetotherapy to remove a muscle block from the eye segment (opening of muscle blocks in the eye segment)

For starters - quite a bit of theory. The theorist of body-oriented psychotherapy, Wilhelm Reich, taught: the muscular shell is not formed immediately and not randomly, but purposefully - from the bottom - exactly up. That is, in childhood, the first blocks in a person appear in the lower segments of the body. And when a person grows up, blocks form already on the overlying segments of his body. This roughly happens, like petrification or transformation in fairy tales or "Metamorphoses" by the ancient poet, collector of folklore - Ovid. Remember? A person turns into a stone, rock or tree, starting from the feet. Then it turns to stone to the waist. Then only the lips move. Then it becomes all wood or stone. And when a person is disenchanted by younger brothers, Perseus and other knights? First, the pupils begin to move, then the lips, then the whole person thaws.

So it was with Reich, although he was hardly fond of fairy tales, he was not a "fairytale" psychotherapist. The child is shackled in a neurotic muscular shell from below. Upwards. Unchained already by an adult, on the contrary - from top to bottom.

And why?

But because children's blocks on the muscles are always associated with deep intimate traumatic experiences. It is the most difficult thing to untie them, they are like chthonic monsters, mysterious, live in Tartarus, incomprehensible and hundred-headed. Try to fight them without training.

And adult blocks on the muscles (upper) are always associated with social trauma. They are not deep or intimate and are the easiest to heal. That is why they are cured first. And so we always start with the eyes. (If we want to practice body-oriented therapy exercises).

Here is one such exercise.

"Gymnastics for the eyes" - Reich's body-oriented therapy exercise

Request Sit comfortably in a chair with your feet flat on the floor. grounding This is the first requirement of body-oriented psychotherapy. Don't cross your legs! Loosen tight fasteners! Do all the exercises of body-oriented psychotherapy in a ventilated room!

The exercise consists of six parts. All parts of the exercise are performed until pain symptoms appear - otherwise the block will not break. However!

When performing the exercise, you may begin to feel dizzy, nausea may appear. This suggests that you have a very strong block in the eye segment. Therefore, start this exercise with only the first part of it, gradually adding the rest. You will NOT be able to do everything at once, you will just faint. But don't be afraid, accumulate all parts of this exercise gradually. Do it very slowly and smoothly, but with force. And, of course, regularly. It is better if you start doing it yourself at home, because when you come to a body-oriented therapist, you will simply lose time and money if you are so unprepared to fully complete all the tasks. This exercise is for you for a month.

The first part of the Reich exercise

Close your eyes with all your might and massage a little (with tapping and pressing movements) the eyelids and the skin around the eyelids, temples. Relax this area. Close your eyes with all your might (until pain) for five to six seconds. Then, also with maximum tension, goggle your eyes. Also for five or six seconds.

Do this exercise three or four times. (One time to start)

The second part of the Reich exercise

In this and subsequent exercises, only the oculomotor muscles work, and not the head. You can't turn your head. Move your eyeballs to the left as far as they will go. Then to the right. Then again to the left. Do this as slowly and smoothly as possible. This exercise is performed ten times (ideally).

The third part of the Reich exercise

Make the same movement (to the limit) with the eyeballs, but in the direction of "top-down-up again." Ten times. Ideally. The head again stands still, the oculomotor muscles work. I remind you that the exercise is done to the point of pain in the muscles - approximately, like a ballet exercise at the barre.

The fourth part of the Reich exercise

Smoothly, around the entire circumference of the orbit, turning the eyes to the eyelids as much as possible, rotate the eyes. We do this exercise ten times clockwise and the same number of times - counterclockwise.

The fifth part of the Reich exercise

We repeat the first exercise (“squinting-gouging” the eyes.

The sixth part of the Reich exercise

We sit with our eyes closed and observe our feelings. Relaxation. Five minutes.

It's not only normal to feel dizzy for this exercise. It is also considered normal if you feel some discomfort (tension) in the jaws (in the jaw segment) or in the throat. This is because all muscle clamps are interconnected and, breaking one, we affect others. This exercise - purposefully affects specific muscle blocks and clamps. Otherwise, getting rid of them is almost impossible.

The road will be mastered by the walking one!

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

In psychology, thanks to Wilhelm Reich, the theory of the muscular 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 appears as a defensive structure against overwhelming feelings of tension and arousal, and then turns into physical and emotional armor. This leads to impaired breathing and posture, limited mobility, poor blood circulation, and pain in various parts of the body. For a person as a person, a “straitjacket” prevents you from naturally expressing your feelings, opening up and growing.

What emotions can our body store?

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, avoidant, haughty, gloomy. Anxious or chronically stressed people often suffer from eye strain that radiates 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, expressing 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, and resentment accumulate here. Such a clamp manifests itself in the limitations of facial expressions and a compressed, smirk-like smile.

The next stress segment is throat, neck, jaws. Here the body stores unconscious protection from unpleasant information from the outside, restrained fear, screaming, those feelings and reactions that, in the opinion of a person, can 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 tension is heard.

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 protected from the world and does not want to let people near him. In addition, clamping in the jaw is due to the instinctive desire to bite, which in fact means the suppression of impulses of anger.

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

Rib cage- a part of the body directly related to breathing, and first of all, the body tells us about tensions in this place in the form of various respiratory disorders: breathing can be superficial, frequent, uneven, with delays in inhalation or exhalation. The chest seems to be clamped and does not move during breathing, and any difficulty in 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 tensions and accumulated negative experience, it moves in waves along with the breath. But the first thing a child often learns, trying to suppress his feelings, is to control his breathing, but because of one stressful situation, this can drag on for a lifetime.

If the chest seems to stick out, then this is a signal to others that they should not even try to get closer to the person. For someone it’s the other way around - the chest never fully expands, and this indicates 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 as if dividing 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, the diaphragm does not come out of a state of tension. As a result, breathing becomes difficult, and this phenomenon already provokes a new wave of fear and anxiety - a kind of vicious circle appears. Physiologically, tension in the diaphragm interferes with blood flow to the lower body - and again anxiety is born and breathing is disturbed.

Tension in the abdomen and lower back associated with fear of attack and suppressed hostility and anger.

The lowest part of the "shell" - pelvic tension- serves to suppress arousal, anger, pleasure. Claims and resentments against ourselves accumulate here, prohibitions on sensory experiences associated with various areas of life - from dancing to work.

The main function of any clamps in our body is to organize protection from displeasure and fears, a 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, look at yourself and the world around you differently.

Author: Elena Vladimirovna Emelyanova, Deputy Director of the Center for Emergency Psychological Assistance of the Committee on Labor and Social Development of the Saratov Administration, member of the RATEPP Council, consultant, supervisor psychologist.

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 a way that does not harm ourselves or others, we do not want to know about these feelings and the 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 tension of the muscles of the body is called "muscle shell". Gradually, it ceases to be noticed, and a person lives without even knowing about it.

The muscular shell imperceptibly does its evil deed:

• he spends a large amount of energy, which means that a person constantly experiences a lack of it;
• tense muscles pinch the blood vessels, and in those places where the muscular 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 experiences a lack of energy necessarily reacts to rain, pressure drops, and changes in the length of daylight hours. It is known that people who are prone to depression feel worst in winter and early spring, when even a strong body is somewhat depleted.

The unproductive expenditure of energy to maintain the muscle shell leads to the fact that a person unconsciously seeks to save energy. To do this, he reduces his communication, fenced off from the outside world.

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

The following exercises help to relax muscle clamps and are quite affordable for self-fulfillment. However, they won't help if you only do them a few times. Make it a rule to do them daily and dedicate at least half an hour to them. Of course, you don't have to deal with everything at once. Do it a few times first. Then set for yourself the sequence in which you will deal with them, and master 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 clamps that goes through the mouth and throat.

1. 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 sad experience that tells us that love can only bring pain and disappointment, this retention of a natural human need is reflected in the clamping of the mouth area.

The same thing happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a disruption in communication, and all together - to dissatisfaction with life.

To relax the blocks around the mouth, you must systematically perform the following exercise.

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

During this exercise, many people begin to cry. This happens because long-suppressed longing for caress and security rises and begins to come out. By no means hold back. Sobbing with the whole body is helpful. It helps to defuse the accumulated negative tension not only around the mouth, but throughout the body. Babies always cry whole, from head to toe. And then they are taught to restrain themselves.

The ring of tension in the throat area corresponds to the unconscious defense against the forced "swallowing" of something 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, may be condemned and unacceptable to others.

Clenched jaws block out any sound that tries to break through. The vocal cords are clamped with the same ring. The sound of the voice gives the impression that a person is speaking tensely, it is difficult for him to give different intonations to the sound. Sometimes the voice becomes monotonous, sometimes hoarse or hoarse, and sometimes too high. This happens because the muscles involved in sound production become inactive.

Clenching the lower jaw is tantamount to the words "they will not pass." It is as if a person does not want to let unwanted people near him, but he also does not want to let go of those who live in the soul. He is closed and cannot accept the changes that are inevitable in life.

When the body needs more energy, such as when tired or sleepy, the mouth should be opened wide for fuller breathing. That is why we yawn. When yawning, the ring of tension, which includes the muscles that move the jaw, is temporarily released, and this acts on the mouth, pharynx and throat, opening them wide to let in the required air. Therefore, to relax the jaw, it is necessary to yawn.

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

Blockages in the jaws are due to the suppressed desire to bite, which on a psychological level 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 take 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. When you are tired, relax your jaws. 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.

1. Drop your lower jaw. Press on the chewing muscles at the angle of the lower jaw. If the muscles are very tense, it can be painful. Regularly squeeze, promyat these muscles, which helps them to relax.

2. Push your chin forward and hold it in this position for 30 seconds. Move your tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as you can and see if you can open it enough to fit the three middle fingers of your hand one on top of the other between your teeth.

During this exercise, you may feel anxiety or rising anger. This is good. Many people are hesitant to unblock their emotions out of fear of not being able to handle 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 does not allow them to open their mouth wide.

The jaws are energetically connected with the eyes. Tension in the lower jaw reduces the flow of energy to the eyes and reduces visual capabilities. The expression "dark eyes" has a literal meaning: a lack of nutrients, in particular due to blockages in the jaw, affects the cornea of ​​\u200b\u200bthe eye, and it becomes less shiny. And in the opposite direction: chronically suppressed crying leads to tension in the jaw. That is why doing the exercises to release the clamps is often accompanied by crying.

Because of the suppressed desire to scream in pain and fear, there are blocks in the vocal cords. Therefore, the best way to unblock the clamps in the throat is to scream loudly and continuously.

If you have the opportunity to scream at the top of your lungs (for example, in the forest or in the country, when there is no one around), scream. Cry out your suffering, your anger and frustration. You don't have to say 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 beneficial. Many people can't afford to scream - the conditions don't allow it, or the clamps are so strong that they can't scream. Then you can do the next exercise.

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

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

However, throat exercises alone cannot remove all blockages caused by holding on to emotions. The next belt of muscle clamps is at chest level.

3. Chest and breathing

For many people, the chest does not move with breathing. And the breath itself is superficial and frequent or superficial and uneven. There are delays in inhalation or exhalation. Alexander Lowen said that puffing out the chest is a form of defiance, as if the body is saying:

"I won't let you get close to me." In other people, the chest is compressed and never expands completely. In the language of body metaphor, this means: "I am depressed and cannot take from life what it offers me."

Clamps on the chest belt cause breathing problems. And any difficulties in the respiratory process also cause fear. When a person does not realize the true cause of fear, he becomes anxious and looks for this cause in the world around him.

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

While sitting on a chair, say in your normal voice: "Ahhh" while 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 the chest with the help of a breathing exercise. This method of breathing is named after Lowen, a psychotherapist who developed many different techniques for body-oriented therapy.

There is a special chair for such breathing. But at home, you can perform Lowen breathing as described in the exercise. Experience has shown that this does not make it less effective.

Lie across the couch with your bare feet flat on the floor and your buttocks hanging slightly. Place a roller under the lower back (for example, you can tightly roll up a cotton blanket with a roller) so that the chest is maximally deployed, the head and back are below the waist. Place your hands above your head, palms up.

Start deep and rarely breathe. You can’t breathe often, this will be another breathing technique, which is performed only with an assistant, as side effects may occur. Breathe like this for 30 minutes. If suddenly you start crying, or sobbing with your whole body, or laughing - do not get confused. This is a good reaction, indicating the release of repressed emotions blocked in muscle clamps. When the muscle clamps relax, the energy is released and tends to come out. That is why it is so important not to restrain the reactions that arise, but to let them 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 passes. 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. There may be tingling, twitching and other sensations in the arms, legs, back. You may want to tap 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 duration of your self-therapy. After a while, you yourself will feel what a positive effect this breathing technique has.

4. Aperture 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 contracts 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. Thus a vicious circle occurs. Fear creates diaphragmatic congestion, and constriction creates anxiety.

The diaphragm is located above the waist, which connects the chest to the abdomen and pelvis. Muscular constrictions in this area interfere with the flow of blood and senses to the genitals and legs, causing anxiety, which in turn leads to respiratory failure. And 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.

In order 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, the weight of the body is slightly shifted forward. Raise your arms with bent elbows to shoulder height. The brushes hang freely. Turn your body to the left as far as possible and hold in this position for about a minute. Then turn your body to the right and stay in that position for about a minute. Pay attention to the tension in the muscles of the back and waist. Are you able to inhale with the lower part of the abdomen in this position?

If breathing is disturbed and the muscles are too tense or you experience pain in them, then you have developed a muscular shell around the diaphragm and waist.

To relieve chronic muscle tension in the waist area, the best way is to use Lowen breathing, the technique of which you already know. In addition, it is useful to systematically perform the following exercises.

1. 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.
2. Now do the previous exercise, making it more difficult. When turning your legs, turn your head in the opposite direction. Do this exercise up to 10 times.
3. Get on all fours, knees at an angle of 90 °, keep your arms straight on which you are leaning. 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.
4. Get on all fours as described in the previous exercise. Then slowly stretch your straightened arms and body forward, sliding along the floor until they almost completely lie on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly bring your arms back to the starting position. Do this exercise several times (as many as you can).
5. Sit on the floor with your legs slightly bent at the knees and slightly apart. Place your palms on the back of your head. Tilt your torso to the left, trying to get 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.

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 blocked anger. The work of unlocking the emotion of anger, the most condemned in society, is of particular concern to many people. What if it breaks out in an uncontrolled flow? What if the consequences are many times worse than emotional distress and depression?

In fact, it is the ejection of anger outward 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 occurring in the body, making it divided. The upper and lower parts seem to belong to two different people. In some, the upper body is well developed, while the pelvis and legs are small, as if immature. In others, the pelvis is full and round, but the upper half of the body is small and narrow. Or the top half can be hard and resilient, while the bottom half is soft and passive. This development of the body indicates the inconsistency of the "upper" and "lower" feelings.