blank

The Pravaha Program
„From stress to beam with joy."

Six effective relaxation exercises help you recharge your batteries, make your working day less stressful, deal with pressure situations more calmly and enjoy your free time with family and friends more intensely. Symptoms of overload such as headaches, insomnia and tinnitus are alleviated in the long run.

Here are all advantages at a glance:

• effectively prevent burnout

• mastering work and family life with ease

• reduce stress well-directed

• work more intensely

• long-term relief of symptoms of overload

• recharge your batteries and regenerate

Practice

You can do the exercises almost anywhere: at home, at the office or on the go. Try each exercise individually and decide for yourself which one suits you best.

1. Sound of Space
2. 5er-Zyklus 
3. Flank-Breathing
4. Relax-Pressure-Points
5. Neck-Lift
6.  Pravaha Shake

2-4 min. per exercise is sufficient – daily use is recommended for long-term stress prevention.

Quickly freshen up

First of all, I would like to recommend a very simple measure: if you feel, that everything is getting too much for you and your nerves are playing tricks on you, place a damp cloth or your hand moistened with cold water on the back of your neck. This brief refreshment will help you to clear your head in stressful situations.

blank

Sound of Space

Main-Effect

Focusing on your inner noise will calm your frayed nerves, allow you to breathe a sigh of relief and feel like wellness for the soul. This exercise allows you to dive deep into your own cosmos to recharge your batteries and gather strength for the challenges ahead.

blank

5er-Zyklus

Main-Effect
Through intense concentration, you stop your thought patterns and arrive in the present moment. Because in the “here and now” there is no stress. Mental and emotional tension often arises when thoughts revolve around the future or the past and the mind's processor runs hot. However, when you consciously perceive the moment, your consciousness flows back from your head into your body and your mind and spirit start to relax.

blank

Flank-Breathing

 Main-Effect
Deep breathing has a cleansing and deeply relaxing effect. Intensive abdominal and diaphragmatic breathing allows the body to release more carbon dioxide and absorb more oxygen. This supplies the brain more effectively, massages the abdominal organs and thus improves blood circulation, slows the heartbeat, and switches the autonomic nervous system to relaxation and energy build-up. This not only relaxes the body, but also calms the mind – making it easier for you to find your center again.

blank

Relax-Pressure-Points

Main-Effect
By stimulating the acupressure points in the fingertips, five of the most important meridians are reached and effectively stimulated. This allows you to harmonize your entire energy system and strengthen your nervous resilience. The pressure impulses on the points in the palms of your hands have a targeted effect on the circulatory meridian. When this is activated, the autonomic nervous system calms down and you can breathe more easily again.

blank

Neck-Lift

Main-Effect
Our neck muscles often tense up, especially in stressful situations. Many of us are familiar with this feeling of “holding on” or “shutting down”. A short neck massage will loosen your muscles and release stored stress energy. The soothing relaxation of your neck and throat has a positive effect on your emotional and mental state and helps you recover quickly in stressful situations.

blank

Pravaha Shake

Main-Effect
Shaking loosens all your joints and stimulates blood flow throughout your entire body – and you will feel it: enjoy the wonderful tingling sensation and pleasant warmth spreading throughout your body. The loosening of body tissue and joints gives you a relaxed state of mind, as your consciousness now fills your entire body. The result: you feel mentally refreshed and rejuvenated.

„Calm down now!”

Many people, who have been driven to distraction by stress, work pressure or personal problems have heard this phrase before. The question is: how do you calm down again? That's exactly what I asked myself when I worked part-time as a tennis coach for a while and sometimes had to stop six adolescent tennis hooligans from killing each other with their rackets. In most situations, I was more of an overwhelmed educator and lion tamer than a confident role model. Back then, I could only dream of something like inner peace.

Ah, you have an idea: go on vacation and chill out under a palm tree. Not bad, but you can enjoy more serenity and thus a better quality of life without flying to the Caribbean. Because the solution lies not outside, but inside. Many people are now surely hearing an angry voice saying:

„Me myself and i shall be the reason for all the stress and trouble?
Bestimmt nicht!“

It would often be nicer if others were to blame for one's own imbalance and irritability: e.g., the nagging wife, the lazy husband, the naughty children, the noisy neighbors, the bullying coworkers, the unfair boss, the rent increase, the thousandth cat or food photo on Facebook or the retiree in the E-Class who crawls along in front of you in the morning rush hour traffic. However, external factors are rarely the cause of stress symptoms. Your inner attitude is crucial. If you have a deep-rooted calmness within you, nothing will upset you so easily.

But how do I achieve such a deeply relaxed state? And what do I do when my nerves start to fray and everything becomes too much for me? Quite simply: I work with my body. Because ...

—
The body is the gateway to the soul.
—

It is easy to understand, that the soul and body are connected and that our own body is influenced by emotions every day: the thought of an upcoming dentist appointment, a mountain of documents for your next tax return on the table, five minutes to go before an important exam, stepping to the edge of the ten-meter diving board or the last few seconds in the café before your long-awaited date walks through the door – and your body immediately responds accordingly.

Emotional stress affects the autonomic nervous system and triggers physical reactions: palpitations, sweating, skin redness, increased blood pressure, tingling skin, trembling extremities etc. But it also works the other way around:

—
If the physical condition changes,
your emotional state changes as well.
—

Breathing-Exercise

Sit down comfortably, close your eyes and imagine something, that makes you extremely upset or nervous: for example, you catch your wife/husband in flagrante with the neighbor; you have an important meeting in 5 minutes and the PowerPoint presentation won't open; someone has scratched your new car; your cat has peed on your new dress; or your computer has crashed and you've lost a whole day's work.

Really get into the negative feeling and feel the rising anger or powerlessness in your body: maybe your breathing becomes shallower, you instinctively clench your fists or your jaws clench together.

And now take 20 deep, even breaths: breathe in for at least 5 seconds and breathe out for at least 5 seconds. And while doing so, try to maintain the feeling of anger.

You will be amazed, that despite the intense visualization of stress and anger, you suddenly feel calm and relaxed. This shows, that in certain physical states (e.g., when breathing deeply), it is almost impossible to feel stressed or irritated.

—
So you can easily reduce your stress levels through your body.
—

I hope, you enjoy trying out the exercises, experience deep relaxation and gain new strength for new challenges.

blank

Flavio Redlich
Therapeutical Massagist & Bodyworker
holistic trauma-work

Pravaha Massage München
Ayurveda Deep Relaxation