Fear during the flight is always present, even if we think that we are not afraid.It's hard to relax when under the wing of the plane ten thousand meters from you a little that depends in an emergency.How to learn to enjoy the flight without discomfort?
Before trip
1. Learn basic relaxation techniques.To get started, try to visualize the tension out of the body in the ground, and the vacant place comes the heat.
2. Create a "resource".Take the thing that calms you, and imagine that you are on board the aircraft.Try to recreate the atmosphere of the flight and your feelings at that moment.Fear and feel the support from the beloved object.
3. Imagine a man who often flies.It businessmen, politicians and actors.Flights to them as are customary, for someone - a trip in a taxi.Think about what makes these people quietly endure them.
4. Think of activity during the flight.Remember the flight attendants - they, too, sometimes feel fear, but they have no time to be afraid.
exercises in flight
1. Learn basic long deep breathing.It begins with filling the abdominal cavity, then there is an expansion of the chest, at the end of raised rib and clavicle.Exhalation takes place in reverse sequence.Breathing should be uniform, smooth, inhalation and exhalation are equal.
2. Drink clean water in small portions (1-2 sips), but often.You can also massage the ears, and occipital projections to relieve tension in the neck area as this will improve the flow of blood to the brain.
3. Make 3-minute drill.Sit with your back straight, pull the top of the hand.Strongly tighten all the muscles in the body, continuing to breathe freely.Three minutes later, clenched muscles, take a deep breath, hold your breath, then take a strong breath.
4. Try alternate breathing.Use your index and middle fingers of the right hand touch the nose, thumb close the right nostril and exhale through the left, then inhale.Ring finger cover the left nostril, open the right - exhale and inhale.
5. Smile.The corners of the lips slightly tightens up - form the "outer smile," and then imagine that the whole body is filled with radiance and smiling - create "inner smile."The brain receives a signal at the same time relaxing.
6. Make deflections.Try to get up and walk more often.A standing stretch and do a few simple exercises, do not hesitate to others.The deflection of the spine to stretch and relax the lower back, open the chest.
7. Shake shoulders.With breath pull the shoulders to the ears, exhale, relax.Powerful, fast movement with a strong breath through the nose.Relieves tension from his shoulders with each exhalation.Pull them as high as possible with each breath.At the end of the exercise, take a deep breath, pull the shoulders to the ears as high as possible, hold your breath, pull your stomach and keep as much as you can, then release the navel, exhale and relax.This exercise relieves stress from the upper back.
Diet for flights
Exclude:
1. Fruits and raw vegetables, limit intake of fluids, especially carbonated drinks.This will help avoid gassing.
2. Alcohol and salt.They retain the fluid and may cause swelling (if you have a long flight, you will be sitting for a long time, and there may be swelling due to inactivity).
3. salty, spicy, fatty foods, sweet pastries.This will help prevent bowel problems related to the violation of a chair.
Articles Source: shape.ru
