Psychological preparation.

Nothing can be taught — everything can be learned.

At the end of last year, it was considered good form in the media to badmouth Gennady Malakhov. But it's not that he was suggesting stupid things — the fact is that such a lifestyle, means and methods of treatment, recovery are NOT FOR EVERYONE. He gave, basically, advice that you need to live by for years so that they lead to a stable positive result. This is a lifestyle, not a treatment. Many people live like this. It's just that for the first time in the history of our Fatherland, a person with such a lifestyle was allowed to open his mouth publicly, on television. From any health system, you should take only YOUR OWN. You don't have to like everything, and everything doesn't have to suit you. For example, I am not a supporter of Malakhov's system, but I took one exercise from him. Personally, my health system is based on the non-traditional treatment methods of Mirzakarim Norbekov, Vladimir Zhikarentsev, Porfiry Ivanov, Vadim Ufimtsev.

I would like to offer you, people, most of whom have never pulled themselves up to a solid average level after serious injuries and stressful conditions, some methods (exercises) for maintaining the body's tone from the above-mentioned authors.

GOAL:
Maintaining high tone while on duty (on duty).

NIGHT.
1. «Secrets of finger gestures», Vadim Ufimtsev.
Gesture No. 6, the «Earth» mudra — relieves drowsiness; hold for 15 minutes (with breaks possible): connect the pads of the thumb and index finger on both the left and right hands, leaving the rest of the fingers freely straightened.
Ufimtsev requires that you are in a meditation pose — sitting with a straight spine or standing. But I have read in other sources that this is not necessary. Hold the gesture (mudra) in any position — sitting in a chair, lying down — it works in any case. I checked it on myself, I have 15 years of experience.

2. Acupressure of the pits between the tragus of the ear and the temporomandibular joint — normalizes pressure. Press two points in front of the left and right ears simultaneously 25 times. To press deeper, if possible, open your mouth. Source — Norbekov's books «Regain Your Health and Youth» and others.

3. From the teachings of Porfiry Ivanov, you can take dousing and a breathing exercise. Of course, you are unlikely to have the opportunity to take a cold shower or pour cold water from a bucket over yourself while standing on the ground. But you can stick your head under a tap with cold water on almost any object and do a breathing exercise — draw air from a height while holding your breath before exhaling.

I have noticed that any breathing exercises aimed at accumulating energy completely kill sleep. Any, be it Mantak Chia's «Iron Shirt» qigong, yoga or Porfiry Ivanov's. I consider the exercises from «Iron Shirt» to be the best. After them, you break out in a hot sweat. If you breathe correctly, you will run «like a wind-up mouse» for 2-3 hours. I will not describe the exercises — buy books, choose the exercises for yourself.

DAY.
1. Warm-up (self-massage) of the hands, especially the fingers.
2. Earlobe massage – 3 min., both ears at the same time. Of course, you can massage one at a time if there are strangers nearby.
3. Vadim Ufimtsev, gesture (mudra) No. 17 – invigorates, relieves stress, increases self-esteem: “Connect the pads of the ring fingers and thumbs on both hands, pressing lightly against each other. Leave the rest of the fingers comfortably straight.”
4. Smile more often – smiling relieves nervous tension.
5. A chocolate bar, hematogen, or a glass of tomato juice will improve your mood.
6. Coffee, strong sweet tea – invigorate.
7. If possible (let’s say you are on a rest shift or in reserve), solve scanwords (crosswords) – relieves stress, distracts, and unloads the psyche.
8. Daytime sleep of 15?20 min. (no more!) is almost equal to an 8-hour nighttime sleep – it invigorates and restores strength.
9. Watch less TV – it burdens the psyche. Only humorous, entertaining programs.

Sincerely, Oleg. Yekaterinburg.

P.S. How do you fight drowsiness and fatigue at night?