身心减压的放松疗法和放松机制  

Relaxation Therapy and Relaxation Mechanisms for Psychosomatic Decompression

作　　者：郭丽君 陶太珍 卜佳 万广圣 朱爱勇 孙炜[2] 鲍勇[2] Guo Lijun;Tao Taizhen;Bo Jia;Wan Guangsheng;Zhu Aiyong;Sun Wei;Bao Yong

机构地区：[1]上海健康医学院护理与健康管理学院上海201318 [2]上海交通大学健康管理与服务创新中心上海200030

出　　处：《科教文汇》2019年第36期157-160,共4页Journal of Science and Education

基　　金：国家自然科学基金重大研究计划(91646205);上海市卫生计生委(201640338);上海市教育卫生工作委员会(2018上海市高校智库内涵建设计划[2018年6月21日]);上海健康医学院种子基金(上健医校[E3-0200-17-201121])

摘　　要：放松疗法又叫放松训练,是通过有意识训练来控制自身生理、心理活动,纠正机体功能紊乱的一种心理疗法。通过放松疗法可以使人从压力因子中解放出来,减轻身心的紧张状态,提高生活质量。放松疗法多种多样,如电影、音乐、与动植物接触、瑜伽、香蕉、按摩、洗浴,乃至呼吸法、渐进肌肉放松法、自律训练法、意念法、冥想法等。放松机制是通过主动掌握松弛过程,诱导机体进入松弛状态,降低应激水平,达到心情平静、呼吸变慢、血管容量及血氧饱和度增加,使人在心理、身体方面重新获得平衡;通过最大乳酸训练和乳酸耐受力训练,能有效延缓疲劳的出现,增强机体的速度和耐力;通过神经、内分泌、免疫相互作用对人体机能进行调节,稳定皮质醇水平;通过有意识地依次将身体各部位放松,使周身之气能循经络路线运行畅通,从而导引气血,起到安神、养心、疏肝解郁、调理情绪的作用。Relaxation therapy,also called relaxation training,is a kind of psychological therapy that controls physiology and psychological activities through conscious training to correct the dysfunction of the body.Relaxation therapy can free people from stress factors,relieve tensions and improve quality of life.Relaxation therapy is varied,such as movies,music,contact with animals and plants,yoga,bananas,massage,bathing,and even breathing,progressive muscle relaxation,self-discipline training,ideas,meditation and so on.The relaxation mechanism is to actively grasp the relaxation process,induce the body to enter a relaxed state,reduce the stress level,achieve a calm mood,slow breathing,increase blood vessel capacity and blood oxygen saturation,and regain balance in the psychological and physical aspects;Maximum lactic acid training and lactate tolerance training can effectively delay the appearance of fatigue and enhance the speed endurance of the body;regulate the function of the human body through nerve,endocrine and immune interactions,stabilize cortisol levels;relax the various parts of the body consciously,so that the body can follow the meridian route to run smoothly,so as to guide the blood,play the role of soothe the nerves,nourish the heart,relieve the liver and relieve the depression.

关 键 词：身心健康 放松疗法 放松机制 放松训练 

分 类 号：B845[哲学宗教—心理学]