Prevention of stress. Relieving stress, relieving fatigue or fighting spirit in 5 minutes

The easiest way is 5 tricks using the Key method.

The main causes of stress: nervous tension, obsessive thoughts, uncertainty, uncertainty about the future - fear of the future. This leads to depression, illness, a depressed state of mind, a negative scenario, which naturally materializes: “I knew it.”

This is often followed by an escape from the hateful reality through the intoxicating effects of alcohol, drugs, medications, leading to the destruction of the personality and loss of health. It is not better if a person simply carries negative tension in himself, and lets off steam, breaking down on relatives, colleagues, acquaintances and strangers.

The main cause of conflicts is the lack of internal balance.

The secret of happiness is the absence of tension. Confucius and Key

A happy person is very easy to recognize. He seems to radiate an aura of calmness and warmth, moves slowly, but manages to do everything, speaks calmly, but everyone understands him. The secret to happy people is simple. It is the absence of tension. Confucius

5 exercises according to Dr. Aliev's Key method help to become calm and free.

With the help of these techniques, you can easily relieve stress, tension and fatigue, truly relax and be filled with fresh energy. Get rid of anxious thoughtstransfer the energy of stress to solving your problems without doping, drugs and alcohol. This is achievedwith simple exercises that convenient and easy to do for you. You can also find inner peace and start the process of healing your body.

The best cure for stress is 5 doses in 5 minutes.

Method Key. Diana does the Whip exercise

Blitz training to relieve emotional tension and stress to find inner peace and improve health! Remember what athletes do, for example, swimmers before the start - they relieve stress, excess tension, doing " whip". But, not everyone knows the other exercises of the complex: Skier«, « Vis back«, « Hang forward" and " Humpty Dumpty«.

Anti-stress exercises Key

Best of all 5 key techniques in 5 minutes. demonstrates the author of the Key himself, .

Key exercises can be done in just a few seconds! - this is fractional Syncho-gymnastics, like fractional nutrition. The technique was developed by Professor Aliev on his own experience, and helped him get back on his feet after an injury. Now, with its help, sedentary patients, including those with cerebral palsy, are treated.

We'll let you in on a secret: these anti-stress exercises key , five receptions in five minutes help not only, calm down. You can also successfully mobilize get ready for combat feel a surge of fresh energy, inspiration and creativity!

Exercise The key is to do well before an important meeting, responsible performance, test, exam- such an event for which the maximum concentration of forces, attention, concentration is required.

Key exercise Humpty Dumpty

And you can vice versa - to be liberated, freed from obsessive, disturbing thoughts and filled with positive energy.

It all depends on your inner mental setting with which you do these 5 exercises. Wherein no need to invent anything on purpose, let thoughts flow freely, do not limit yourself - think about what you think.

Move according to your inner state, in sync with it.

It is called Synchro-gymnastics according to the Key method. If the state is excited, nervous - the movements are active; biting, sweeping. If the state is lethargic, sleepy - and the movements are the same.

After 5 minutes of these 5 anti-stress key exercises, you will find that excitement, anxiety, tension go away, and you are filled with calmness and a surge of fresh energy. According to the same principle, the body is healed, the fastest recovery after an injury or illness, and preventive diagnostics.

5 minutes of self-regulation per day

Thanks to five exercises in five minutes according to the Key method, you will become calmer and stronger - boundless expanses of Self-regulation and will open before you!

Key

Khasay Magomedovich Aliev

Mechanisms of action of the Key Method

(Aliev Kh.M., Kholmogorova V.M., 2003)

How the brain works

The brain works as an intermediary, establishing a balance between external circumstances and the internal state of a person.

Switching of brain systems occurs through a special "neutral state".

Figuratively speaking, this complex brain mechanism works similarly to a car gearbox, when the two hemispheres of the brain are "unblocked", the connections between them are weakened, and they are more ready for new shifts, depending on the command.

It is through the “neutral state” that a person restores mental balance, functions depleted and deformed by stress, and the possibility of volitional control of the resources of the psyche and body is provided.

The "neutral state" as an optimal condition for switching brain systems works as a trigger mechanism that instantly turns off all less powerful dominants, providing the actual dominant with the possibility of its full "generalized" implementation, causing the activation of resources in accordance with the task being solved by the person.

Why stress occurs

Under conditions of danger and uncertainty, a protective reaction is activated in the brain - there is an increase in tension, mobilization necessary to turn on resources.

At the same time, in order to prepare a person and his internal resources for possible scenarios, the brain generates pictures of negative forecasts of the situation.

As a result, the target dominant of a person struggles with the dominant of negative forecasts, and if these competing dominants become equal in power, then the “neutral state” is blocked.

Blocking the "neutral state" causes an uncontrolled growth of neuropsychic stress - stress, a crisis situation that has a devastating effect on the human psyche and body.

Method Key - protection from stress and access to management internal resources

The Key method allows you to quickly develop self-regulation skills, with the help of which a person is able, firstly, to stop the emerging growth of neuropsychic stress, secondly, to relieve stress in order to get out of a crisis situation, and, finally, to cause a "neutral state" for " unloading" and "reboot" of the brain.

Modeling the desired effects in the form of figurative-semantic pictures of the expected result against the background of the "neutral state" causes the connection of the resource systems of the psyche and the body to this intellectual work.

Patents

HM. Aliev. Patent of the Russian Federation No. 1785711 "Method of reducing fatigue"

HM. Aliev. Patent of the Russian Federation No. 2041721 "Method of psychophysiological self-regulation and a device for stimulation"

Books

HM. Aliev. Key to yourself. Moscow, ed. "Young Guard", 1990

HM. Aliev. Key to yourself. Sofia, ed. "Homo Futurus", 1994

HM. Aliev. Key to yourself. Warsaw, ed. "Pshiyachulka", 1995

HM. Aliev. The key to self-regulation. Sofia, ed. "Homo Futurus", 1998

HM. Aliev. Stress protection. Moscow, ed. "Martin", Moscow, 1996

HM. Aliev. Methodological guide on the use of the method of psychophysiological self-regulation "Key" for specialists in children's rehabilitation centers. Created under the Presidential Program "Children of Russia" by order of the Ministry of Education of the Russian Federation, Moscow, 1997

HM. Aliev. Where to get strength for success. System of psychophysiological self-regulation "Key". Commissioned by the Labor and Employment Committee of the Moscow Government. "Techinvest", 1998, (used in the Employment Centers of Moscow and regions of Russia).

HM. Aliev. Anti-stress training for psychologists, career counselors and social workers, commissioned by the Labor and Employment Committee of the Moscow Government. "Techinvest", 1998, (used in the Employment Centers of Moscow and regions of Russia).

H.M. Aliyev. Method The key to dealing with stress. Rostov-on-Don, ed. "Phoenix", 2003

H.M. Aliyev. Your face or the formula of happiness. Moscow, ed. "Olma Press", 2004

Articles

HM. Aliev, S.M. Mikhailovskaya, "Method of controlled self-regulation". Methodological recommendations of the Ministry of Health of the USSR, No. 10-1\pp dated 01/23/1987.

HM. Aliyev, "A manual for educational and rehabilitation classes with the elderly based on the method of controlled psychophysiological self-regulation "Key" (House of Veterans of Wars and the Armed Forces). Commissioned by the Committee for Public and Interregional Relations of the Government of Moscow. 2000.

HM. Aliev, A. A. Kokorev. Terrorism, everyone should know this. Psychologist's advice. (Service for Combating Terrorism in Moscow and the Moscow Region), Izograph, 2001

V.M. Vasilenko, M.M. Sharipova, Kh.M. Aliyev "Complex application of reflexology and psychophysiological self-regulation "Key". Methodical manual for doctors. Ministry of Health of the Russian Federation, Moscow Dental Institute, Department of Reflexology, Moscow, 1998.

HM. Aliev. Some questions of industrial psychophysiology. Journal "Electronic Industry", No. 5, 1983, pp. 62-66.

HM. Aliev. Signal reflexology as a method of psychophysiological control of the functional state of a human operator. Journal "Electronic Industry", No. 5, 1983, pp. 67-68.

HM. Aliev. "The method of programmed psychophysiological self-regulation as an effective means of optimizing intense operator and physical activity and the general functional state of a person." Journal "Electronic Industry", No. 1, 1984, pp.73-76.

HM. Aliev. "Programming the mechanisms of self-regulation of operators in the mode of automated learning". Journal "Electronic Industry", No. 1, 1984, pp. 76-78.

HM. Aliev, A.G. Baratov, A.A. Israelyan, S.A. Kasabyan, E. Petrosyan, "Principles of building an automated psychophysiological system." Journal "Electronic Industry", No. 1, 1985, pp.15-17.

HM. Aliev, V.S. Zotov, S.M. Mikhailovskaya. Method of psychophysiological self-regulation as a factor of controlled stress. Sat. Problems of assessing the functional capabilities of a person and predicting health. Moscow, 1985.

HM. Aliev, S.M.Mikhailovskaya, "On the problem of psychophysiological self-regulation", "Psychological Journal of the Academy of Sciences of the USSR", 3, volume 7, 1986, p.119-120.

HM. Aliev, M.N. Zaplishny, L.G. Nagapetyan, D.K. Khachvankyan "Method of optimization of physical activity". Journal "Human Physiology" of the Academy of Sciences of the USSR, No. 5, 1987.

Khasay Magomedovich Aliev (March 4, 1951, Makhachkala, Republic of Dagestan) - an outstanding Dagestan scientist, doctor, psychologist and philosopher, who discovered the method of creative self-development of a person based on the psychotechnics of self-regulation, which he called "Key"

He graduated from the Dagestan Medical Institute with a diploma in general medicine, and then an internship in the specialty of a psychiatrist. Since his student years, he has been engaged in research work in the field of psychology, psychotherapy and reflexology. From 1981 to 1983, Dr. Aliyev, by invitation, worked at the Cosmonaut Training Center. Yu. A. Gagarina on the method of modeling the state of weightlessness, overcoming stress and overload in cosmonauts. During this period, Hasai Aliyev developed the “Key” Method of Human Self-Regulation.

Hasai Aliyev was awarded state awards, including: Medal "Participant in the counter-terrorist operation", medals "For strengthening the military commonwealth", special forces detachment of the Ministry of Internal Affairs "RUS", "For personal contribution to the restoration of peace and harmony in the Caucasus", Lermontov's Medal "For restoration of peace and harmony in the Caucasus”, as well as numerous Certificates of Honor and Letters of Appreciation from the heads of ministries and departments. Dr. Aliev trained Russian athletes at the Olympic Games in China, testers of the Mars 500 International Space Program.

Since 1998, Hasai M. Aliyev has been the General Director of the non-profit educational institution "Stress Protection Center" he created in Moscow, on the basis of which the Hasai Aliyev Klyuch Center operates. The professor and his students conduct extensive educational work in the field of expanding the functional capabilities of a person. Lectures, seminars and trainings are held to develop practical skills for the stress resistance of the population, including various social groups, children and adolescents.

Dr. Aliev was also a leading researcher at the Center for Aerospace Medicine of the State Research and Testing Institute of Military Medicine of the Ministry of Defense of the Russian Federation, he defended his Ph.D. thesis on the topic "Anti-stress training of military personnel and other persons in dangerous professions." Kh. Aliyev is a member of the Coordinating and Methodological Council for the psychological support of the work of the Ministry of Internal Affairs of the Russian Federation, a member of the Interdepartmental Council for coordinating the activities of psychological services in the city of Moscow.

The biography of Hasai Aliyev is marked by constant active pedagogical activity. Specialists who have undergone professional training with the right to teach the Key method work in more than 1000 cities in Russia and neighboring countries, as well as in Japan, the USA, Canada, Germany, Italy, Finland, the Netherlands, Bulgaria, Poland, Israel, Australia.

Books (5)

help yourself

In the overcrowded car of the morning "subway" I involuntarily witnessed such a scene. Two familiar women collided nose to nose. They groaned: “Well, how are you?” - "Oh, sheer stress!"

Since the eminent Canadian physiologist G. Selye launched this word into orbit, it has firmly entered our lexicon along with “satellites”, “microcalculator”, “aerobics”. Stress inexorably reminds of itself with a huge number of heart attacks and neuroses, various dystonias. Even a stomach ulcer is considered a social disease.

Key

X. Aliyev says the following about his “Key” method: “Physical exercises are the“ West ”, this is an external activity. Internal self-regulation is the "East". The ideomotor techniques I have invented are semi-voluntary, conscious-spontaneous, semi-automatic, half-external-half-internal. Having united the West and the East through them, I discovered my inner freedom.”

Method The key to dealing with stress

This book is about a unique Russian achievement known in the world - the KEY method of controlled psycho-physiological self-regulation, one of the most effective methods of managing internal resources to unlock abilities, overcome stress and psychological barriers.

Method Key. Unlock your possibilities. Realize yourself!

Hasai Aliyev - psychiatrist, director of the Center for Protection from Stress - presents his author's method "Key". This unique technology of self-regulation helps to solve all the main problems of modern man!
The "Key" method allows you to:
maintain clarity of mind and self-confidence in responsible situations;
include additional reserves to solve complex problems;
quickly restore strength after mental and physical stress;
reduce the amount of sleep by improving its quality;
control fear, pain, overcome psychological barriers;
find contact with "problem" interlocutors;
understand your goals more clearly and achieve them faster;
reveal creative abilities;
increase the speed of learning and adaptation in new conditions.
"Key" is the most important tool for life. The person who manages the energy of stress is the person of the future. Today, each of you can become a person of the future!

Reader Comments

vgeniy53/ 02/15/2020 Different reviews are right. I think that the method does not work for everyone. Here is a real story with me. I heard about this method many times back in Soviet times. In 2015, I decided to take an individual course with the author in his center. Cost one lesson is 5 thousand rubles, the time is about 1.5 hours. During this time, Dr. Khasai gives you 10-15 minutes maximum and runs from office to office to other students "individually" just like me. He gives the task to perform these simple exercises and leaves you alone for 10-15 minutes. Runs for 1 minute. and runs away again. So five sessions went by, I don’t feel any results, At the fifth session, I shared my impressions of the results with Dr. Hasai, He threw the money back in anger and told me to leave and not appear, A similar result was my friend, whom I attracted with classes with the author, who had asthmatic attacks and whom Hasai himself volunteered to help. The result is zero. Draw your own conclusions. Personally, I think that the method works on a very limited contingent of people (perhaps more hypnotizable than others, Unlike me)

arta/ 01/26/2018 I have been familiar with the key method for 25 years, at the age of 19 I mastered it at a lecture, using this method in the Knowledge society, so as not to worry when passing the exam. I volunteered on the stage as a volunteer and learned in 10 minutes ... After that, neither before nor after, at any exams, interviews, lectures, public and creative speeches in front of any number of people, I never felt fear or excitement. The technique works automatically. I would not call Aliyev's books "water", he gets to know the reader, conveys a lot of valuable experience ... no need to rush and immediately grab the bull by the horns, plunge into the world of the author, this is a very bright person, good health and success to him !!

Olga/ 03/22/2017 VERY interesting, it is necessary to try...

Khasay Aliyev with respect/ 11/28/2016 Khasay Magomedovich, if you look here - thank you very much!
Very interesting discovery and your technique. Thanks for sharing with the people.
You are a unique, intelligent doctor and a noble person.

vladimir/ 24.11.2016 Impressive

Anastasia/ 09/10/2015 I agree with those reviews who write that the method is not new, etc. But where did we know and hear about it - nowhere. Not a single doctor will give such recommendations, although many may understand the physiological essence of the method, but they continue to stuff people with pills, despite their ineffectiveness. We must be able to present and inspire. Aliyev inspires, he has vast experience, he not only knows something about the psyche, but actively offers to use resources for self-healing. Technique gives results, even for the most lazy. What can psychotherapists in public hospitals do? - to humiliate and insult people, this is my experience., after which recovery becomes out of reach. At that time, I had just got acquainted with this technology, and asked the attending physician a question - in response, a stream of ridicule. That's it... Thanks for the inspiration to Khasay Magomedovich and for the effective help!

Guest/ 31.07.2015 wonderful and interesting book

Marshal hasikov/ 20.02.2015 Khasay Alievich well done!!
It helped a lot of people ... for those who are interested in the Hasai technique, here is the site www.stress.su

alexey/ 07/30/2014 in vain the comment was removed from the guy who began to write texts that he himself does not understand and is afraid that the roof will move out - if he comes in, let him read the answer:
boy, study yourself, your body and mind in motion, write if it is written, but do not get attached - do it in a detached way, study oriental philosophy and practices... strive to know yourself. this "key" is good, but one must be careful with oneself, practice without fanaticism - with Love.
believe in this movement that you caught - it's you - the real one - it's the Spirit.

Anton/ 05/1/2014 Hasai wrote that he began to smoke 10 times less thanks to the key, the habit is really superfluous, but Einstein also smoked a pipe and many other scientists, I think this is his choice ... And it’s better to ask this question to him.

Batrakov Evgeny Georgievich/ 03/11/2014 On the cover of the book "Method is the Key in the fight against stress" Aliev with a smoking pipe?! What is the price of his method, if he himself could not get rid of this shameful, shameful habit of sucking a pipe, being dependent on an instilled stereotype?
According to ICD-10, by the way, a smoker is not only a drug addict, but also a mentally disturbed person.

Guest/ 1.02.2014 Tatyana. I want to say a huge thank you to Hasai Magometovich Aliev. I got to him by fate in 2009. And I still can’t believe that this person helped me. He relieved me of the stress with which for a long time I could not cope on my own. Coming to him in the evening, all frightened and absent-minded, I asked Khasay Magometovich for help. And God bless him with health and long life, he really helped me. I realized the truth about this only the next day, when my nausea went away and I was able to eat at least something. The doctor also gave me his book "The Key to Myself" and said that I could help myself not to face stressful situations. I think it's very good that we have a "Stress Protection Center" in Moscow, which was created by such a wonderful , a kind person, like Aliyev Kh.M. The advice of smart people will not interfere with anyone, but on the contrary will help to avoid life's difficulties.

Olga Degtreva/ 20.01.2013 Unfortunately, Hasaya Aliyev has not read the books. I had the pleasure of getting acquainted with his methodology in 1984. He was invited to our company to work with employees, as there was a lot of work to be done in a short time. I mastered the methodology very quickly and efficiently, subsequently my labor productivity exceeded several times. I worked seven days a week for 11 hours and at the same time, getting up in the morning for work, I did not feel any overload, fatigue. I was always rested every morning, like after a vacation. I am very grateful to Hasai Magomedovich. According to his method, I relieve toothache, any pain. And once in the hospital, when they wanted to have an operation on me, I asked for a time-out for 2 weeks, and after two weeks the doctors were very surprised, the operation was no longer required. Khasay Alievich, if you are reading my review, remember Fili, you then called me Unicom. Thank you very much. Long life, creative victories. I will definitely read all your books, I would like to meet you personally.

Valery G./ 01/07/2013 I see that some of the envious pseudo-psychologists have written skeptical comments here. After all, if such a result is achieved in just five minutes of the Khasaev method, then this whole unnecessary horde will lose their jobs. Genius is in simplicity.
Khasay Magomedovich, please continue to study and improve your inventions. We need to move on! We are waiting for new brilliant discoveries!

The methodology is based on the scientific discoveries of Dr. Aliyev, in particular, the "New Model of the Brain", which allows you to control previously uncontrollable functions of the psyche and body.

KEY based on controlled reflexes - "Ideo-Reflex Techniques". He enters Synchromethod Hasai Aliyev– a new class of methods for synchronizing a person's actions with his current state: Key, Synchro-gymnastics, Key-2, Key-3. These methods serve for quick stress relief , preventive increase of stress resistance to emergencies. They give fast and obvious results. health improvement and disclosure of creative potential, healing and self-healing, prevention of neuroses and psychosomatic diseases.

Method of Self-Regulation Key Hasaya Aliyev a - a godsend for those who do not have free time for long-term recreational activities, as well as for the lazy and people with disabilities. Because the Key significantly reduces the time of any training or training.

Hasai Aliyev's key - shows maximum efficiency in conditions where a person works on the verge of his mental or physical capabilities.

Hasai Aliyev Key to yourself

Method Key was originally created by a young doctor - psychotherapist and reflexologist Hasai Aliyev for non-contact inclusion of the reaction of biologically active points. This is how his first invention, the Signal Reflexology method, appeared. The work of a promising scientist attracted the attention of specialists, and in early 1980 he was invited to the Cosmonaut Training Center. Yu. A. Gagarin. Khasay Aliyev's "Key" method began to form in the course of experiments on modeling the state of weightlessness in an astronaut under terrestrial conditions, overcoming stress and overload. The pioneer singled out and combined the advantages of auto-training and psychotherapy, created a qualitatively a new method of human self-regulation- for modeling the state of weightlessness, overcoming stress and overload. The need for this work was due to the impossibility of self-control of pilots under hypnosis in orbit. Dr. Hasai Aliyev's Key Method was formulated, reported at the Scientific and Technical Council of the Cosmonaut Training Center with a demonstration of the effects by a group of trained testers and received the approval of space industry specialists, doctors and psychologists. This is how the method of self-regulation Key appeared.

The name of Aliyev's "Key" method was suggested by testers - cosmonauts of the Center. Yu. A. Gagarin.

Aliyev: The "Key" method celebrated its 37th anniversary in 2017.

Today Aliyev's Key has been improved. Although some sections, mainly related to the topic of “stress management using the Key method”, remain closed so far. During its existence, the methodology has been used in the space and military fields, to train psychologists of law enforcement agencies and special forces, as well as members of the All-Russian Club of Directors of Industrial Enterprises and top leaders of the country, adults and children affected by terrorist attacks and emergencies. Method Key Hasaya Aliyev exercises and the author's know-how were tested in a number of the country's largest research institutes, introduced at a number of defense enterprises to reduce visual fatigue among operators - microassemblies, in the energy sector to train dispatchers for the reliability of their activities, were used in professional sports.

Aliyev's Key was approved by the USSR Ministry of Health in 1987 and recommended by the USSR Ministry of Education for the preventive reduction of stress and fatigue, the preventive increase in human stress resistance, the optimization of learning, training and recovery processes. At present, the technology that unlocks the key to life, the key to success, the key to health is available. In fact Aliev's method is the Key to yourself: to unlimited creative abilities and gigantic reserve capabilities of a person, to independent achievement of high results.

In Russia and other countries of the world - Aliyev's Key is already used by about 10 million people. Because of its simplicity and efficiency, interest in the method is steadily growing.

Aliev Khasay Magomedovich method Key is not only stress relief, but also stress management, using its energy for the benefit of health and desired goals. KEY 2- the second of the Synchromethod class, called Stress Springboard . But only those who have mastered the first KEY are allowed to study it. Master Stress Management Techniques trained intelligence officers, Ministry of Defense, Ministry of Internal Affairs, Ministry of Emergency Situations. By incorporating Aliyev's method, the skills help relieve tension, get together at a decisive moment almost instantly and regardless of the surrounding situation, whether it be a battlefield or an emergency. It is no coincidence that it was Dr. Aliev who returned to normal life the victims of the terrorist attacks in Kizlyar, Kaspiysk, Essentuki, Moscow, Beslan. Trained specialists who raised the sunken submarine "Kursk". Also, Aliyev's Key helped football players, hockey players, yachtsmen, wrestlers, chess players, as well as representatives of big business to find the key to success and become champions in their field.

To discover in yourself a great athlete, artist, writer, scientist, politician; remove neuromuscular clamps, get rid of stereotypes of thinking, fear, complexes; as well as the prevention of neurosis and psychosomatic disorders without pills, pain relief, treatment and rejuvenation of the body, stress relief, inner peace and freedom - all this is the Aliyev method Key.

Synchro-gymnastics exercise key - full Courses, master classes and books by Hasai Aliyev it is better to buy in the official author.

Key Aliyev exercises- this is a minimal action, unique ideo-reflex techniques that allow you to relieve stress automatically. Enter a controlled state that causes a self-regulation mode - regardless of the topic of experiences. This is a new copyright The principle of selection by enumeration» through the simplest actions - exercises that lead to a special state in which the psycho-physiological self-regulation of the body takes place. Despite complex scientific terms, The key method is very simple. A person selects for himself the easiest and most comfortable actions from a set of simplest exercises - Synchro-gymnastics, based on the synchronization of movements with the current internal state. This is the world's first "Criterion of Individual Compliance" discovered by Dr. Hasai Aliyev.

The Key Method of Hasai Aliyev is the easiest and fastest way to relieve stress and fatigue, tension, and, if desired, on the contrary, mobilization, which is listed in the Russian Book of Records and Achievements, associated with the Guinness Book of Records.

Method "Key" Hasaya Aliyev exercises includes several sets of techniques. The former help for liberation, removal of blocks, tightness. The latter serve as a tool for inducing a special state - "self-regulation mode", relaxation, absolute rest, nirvana. With the help of this, it is possible to control one's psycho-physiological state, to overcome internal barriers. Restoration, treatment, healing from ailments by turning on the body's pharmacy, stress relief and, of course, the growth of creativity, connecting the resources of the body and psyche to the problems to be solved!

Aliyev's key exercises for self-regulation or and deo-reflex techniques are movements or other reactions of the body that occur automatically in response to its figurative representation.

Ideoreflex techniques synchronize mental and physiological processes, that is, they create a connection between the mind and body. Therefore, stress is relieved and the "Self-Regulation Mode" opens in which a person can control previously inaccessible functions. For example, remove psychological barriers, manage your motivations, turn on reserves that were previously unpredictably turned on only in emergency situations. Method "Key" synchronizing exercises should be done without muscular mechanical efforts - by a strong-willed command, by the power of thought. In the classic version, they received the names:

• 1. "Divergence of hands"
• 2. "Convergence of hands"
• 3. "Hand levitation / flight"
• 4. "Self-oscillations of the body"("riding the train, rocking the baby")
• 5. "head movements"(slow circling)

Running this program: method key 5 exercises precedes Key stress test, which serves to determine the state of tightness/relaxation. This is the Success Indicator. If a person is constrained, immersed in obsessive thoughts, fears, is in captivity of stress - his hands "will not go", especially "will not fly". Especially if the student masters the technique on his own without the participation of the master or his certified specialist students, you may not achieve the desired effect immediately and think that the key method does not work.

Everything works - tested many times! Worth reading section method "Key" reviews, it may seem that this is a magical panacea for healing all diseases - no, this is a scientific method based on the natural nature of man, discovered by Dr. Khasay Magomedovich Aliyev.

Synchro-gymnastics according to the "Key" method

The essence of the key method- to identify the most comfortable and pleasant exercises, with the help of which it is possible to achieve maximum emancipation. After that, return to the ideo-reflex movements of Synchro-gymnastics - and achieve a special state. The basic techniques in the classic version include method Key 5 exercises:

1. "whip",
2. "Skier",
3. "Humpty Dumpty"(spin)
4. "Hang forward - back"(unbend and bend down),
5. "light dance(special exercise).

There are many additional exercises for individual selection by enumeration according to the Key principle. They can be replaced with your favorite, but under the guidance of a specialist.

Almost everyone can learn the Key. Suddenly, you joyfully realize that you have found your key to health, joy and success, having mastered the following exercises according to the Aliyev method without much difficulty. They are also called the method of a single permutation by the Key, it is also a selection method - by enumeration. So, if ideoreflex movements are not very effective, you need to find out the reason. To do this, carry out: "Diagnostic Scan"- any physical exercise of your choice in the form of repeated movements for 30 seconds.

a) at head level (e.g. rotation, tilts)

b) at shoulder level

c) at the level of the hips

d) at the level of the legs

With a choice of movements that turned out to be the easiest.

Despite the fact that the network has accumulated a huge amount of material

The "Key" system is the result of Khasai Aliyev's thirty-five years of work with cosmonauts, with law enforcement officers, athletes, heads of civil services, businessmen, top managers, programmers, system engineers, project managers. Khasai Aliyev says about his “Key” method: “Physical exercises are the “West”, this is an external activity. Internal self-regulation is the "East". I invented and published since 1981 ideo-reflex techniques - semi-external - semi-internal, consciously spontaneous, these are controlled automatisms. Having united the West and the East through them, I discovered my inner freedom.”

The key is successfully used for emergency psychological assistance to victims of terrorist attacks, emergencies, for anti-stress training of military psychologists and special forces for upcoming stressful situations. In terms of simplicity, accessibility and efficiency in extreme conditions, it has no analogues in the world. The method is most effective in conditions of time shortage and severe external restrictions, when a person's activity is carried out at the limit of his mental and physical capabilities.

The history of the creation of the "key

The method originated in the work of Hasai Aliyev, associated with the adaptation of astronauts to weightlessness. Almost any state can be created on earth, except for weightlessness. However, humanity is very cunning, it has managed to emulate weightlessness instrumentally, by performing a flight figure - a slide on a specially equipped simulator aircraft. But it's a very expensive workout. The question arose about the possibility of continuing the training on Earth using psychological methods, as with athletes.
A group of cosmonauts was asked to reproduce from memory the sensations of the state of weightlessness experienced in space. Their hands began to float reflexively, and a state of inner lightness arose. A control group of subjects who had no experience of weightlessness were asked to imagine mentally that their hands were popping up. Hands reflexively surfaced, and a similar condition arose, and as a result, stress was removed, headaches and fatigue disappeared.
Hasai Aliyev began to look for mechanisms where there are analogues. And it turned out that yogis have an analogue. The state of Nirvana is precisely the state of weightlessness of the soul and body. In principle, there is nothing complicated about this, it has been proven that any person who has trained according to the yoga method for 20 years can do this. But a person, as a rule, does not have 20 unoccupied years. Therefore, after several years of study, he found in the yoga system a certain stable fashion, a special system of rhythms, which, as it turned out, were also widely incorporated in religious rites.
When you read a prayer, a certain special rhythm is created, supported by ritual bows. Hasai Aliyev started with linguistic and movement analysis. During prayer, the believer should periodically bow to the altar or to the ground. This is called bowing. This turned out to be a very wise, powerful algorithm, because, while bowing, you make a series of rhythmically performed movements, physiological feedback starts “resonantly” in you. And it turned out that it is possible to find a system of movements, for example, such as swinging, which gradually introduce a person into a special state - the state called nirvana.
Thus, the "Key" controlled ideo-reflex techniques with a motor component were created, which automatically relieve stress and increase a person's ability to control his psychophysiological state. To develop this ability in yoga, autogenic training and other methods, months and years of training are spent. With the help of the “Key”, a person can learn the skills of self-regulation in just a few lessons.

The effectiveness of the "Key" method

The studies were carried out from 2002 to 2007. GNIIII VM MO RF

1) Psychophysiological indicators.

The index of physical condition, which characterizes the readiness to perform physical activity, increased by an average of 53%.
The individual labor productivity of those trained in the Key course increased by an average of 20-25%.
The duration of continuous strenuous monotonous activity increased by an average of 2.5-3 times against the background of a decrease in fatigue indicators.
Fatigue indicators: before training in the skills of psychophysiological self-regulation, signs of fatigue and loss of the ability to work without errors appeared after 8-13 minutes, and after training - up to 40-45 minutes of continuous activity.
The speed of correct complex reactions increased by about 7 reactions per minute (an increase of about 10%).
The integral indicator of the functional state of the cardiovascular system, which characterizes the state of the cardiovascular system as a whole and the level of its regulation, improved by an average of 12%.
The indicator of tension of adaptation of the circulatory system, as an indicator of the adaptive capabilities of the whole organism, decreased by an average of 9%.
Reduction of RR (respiratory rate) and HR (heart rate) by 4-17% when performing physical work using the method.
Reducing the time of rehabilitation processes by an average of 2.5-3 times.
At the same time, all the subjects noted in their self-reports an improvement in physical performance, a decrease in fatigue and an easier performance of physical actions, without the usual stress, and a decrease in distractibility.
These data are confirmed by the data obtained using the WAM methodology for all three indicators (well-being, activity, mood) - an increase in the integral score of WAM by 24%. The improvement on the scales was, respectively:
- on the scale of "well-being" (in an integrative form reflects the functional state of the body) - 18%;
- according to the "activity" scale (reflects the current energy potential) - 18%;
- on the scale "mood" (reflects the emotional attitude to the internal and external conditions of life) - 20%.

2) Psychological indicators.

The level of situational anxiety significantly decreased during the course, the improvement relative to the normative indicator on the scale was 55%. There was a steady reduction in anxiety symptoms from session to session.
The mean scores on the Anxiety and Depression scales before the Key course were outside the normal range, and after the course they were within the normal range: improvement on the Anxiety scale was 28%, improvement on the Depression scale was 20%. .
In the dynamics of conditions that arise after completing a course of anti-stress training, it was revealed:
normalization of mood;
reduced anxiety;
the absence of a pronounced emotional reaction to situations that were previously worrying (“a sense of security”, “a feeling of a “protective wall” separating one from a traumatic situation);
increase in activity and working capacity;
normalization of sleep (“easy falling asleep”, “smooth deep sleep”, feeling of satisfaction with the quality and duration of sleep in the morning);
stabilization of self-esteem, increased self-confidence;
balance, (reduction of irritability, a pronounced state of "calm").
The dynamics of indicators is especially significant in cases of acute stress!

method key

1. Selection of the Key - 10 minutes.
2. Self-regulation - 10 minutes.
3. Completion. "Moment of Truth" - 10 minutes.

Times are approximate and can be adjusted individually. Going through the tricks from the "Star of Self-Regulation" - pick up the "Key to yourself." The first five days you can train every day or every other day. Then these techniques are no longer needed; self-regulation skills are developed. And adding the number of components or a full workout can be done at will or if necessary, if suddenly, for example, a responsible situation awaits you and tension has increased when your usual strength is not enough to solve this problem.

"Star of Self-Regulation"

Reminder! Each time, the duration of the training may be reduced, and after about five trainings with the Key, self-regulation skills are already formed. Already during the selection of the Key and in the self-regulation mode itself, you can carry out the second STAGE - SELF-REGULATION. At this stage, you can solve your psychological problems and apply various health or other methods.

Receptions can be performed standing, or sitting, or lying down, as it is more convenient. Standing is more interesting, and you can immediately see what and how it turns out. When this is done standing up, you are immediately convinced of their high efficiency, because they allow you to get a comfortable state (and, if desired, even very deeply relax) without the need for a comfortable position.

Controlled ideomotor movement. Keep your hands free in front of you. Keep your head comfortably and give a mental command to your hands so that they begin to diverge to the sides as if automatically, without muscle effort. Choose a comfortable image for this that helps to achieve this movement. Imagine, for example, that they repel each other, as unipolar magnets repel each other, or pick up some other image. How convenient. You can start by spreading your arms in a normal mechanical movement, and then - ideomotor. In order for your will to “work” and your hands begin to diverge, you need to remove the obstacles between the will and the body (create a connection between consciousness and the body), that is, find a state of inner balance in yourself. To do this, you need to relax internally, feel comfortable in yourself. Trying to find in ourselves a state of inner relaxation, in which the desired ideomotor movement is obtained, we learn to control our state in this way. Do what is more pleasant, go through the options (reject or bow your head, take a deep breath or exhale, hold your breath for a moment, etc.), the main thing is to find this feeling of inner comfort, in which your will will begin to influence the automatic movement. The realization of the desired ideomotor movement will indicate that the desired state has been found. Otherwise, this movement will not work. You can do this with your eyes open or closed. Choose whichever is easier.
This is a very simple way to check yourself for "tightness": if the hands remain motionless, then you should do some ordinary physical exercises to remove the nerve "clamps", and then try this ideomotor technique again. If your hands get tired, lower them, shake them. Then try again. If it doesn’t work out, don’t be zealous, but move on to another technique.

Controlled ideomotor movement. Spread your arms to the sides in the usual way, and now tune in to their reverse automatic movement towards each other.
Maybe this trick is easier for you. If the reception is successful, repeat it several times. This develops the desired desired state of "internal connection".
After that, regardless of whether the reception turned out or not, try again to do the first reception - arms to the sides. Sometimes when performing these movements, there is a feeling that some kind of force is pulling the hands. The connection of physical bodily sensations testifies to the depth of the coming mental relaxation and the development of the mind-body connection. The divergence and convergence of the hands must be repeated several times, achieving, as it were, continuity of movement. In moments when the hands seem to get stuck, you can slightly push them. Or smile. Or take a breath. Smiling relieves stress. Remember: with the help of ideomotor movement, you are looking for a feeling of inner lightness. Do it like a dance, like a song. This is the hunt for lightness. Maybe you have reached the desired state of internal relaxation, but your hands are tired and you don’t want to make movements, then lower your hands and stay in this state to remember it.

Hands down. You can look at the hand, then you need to do it inseparably, or close your eyes. Look for the easier way. But do not run your eyes around, otherwise you will lose the coming harmonizing state, inner contact with yourself. Tune in so that the hand begins to rise, “float up”.
Controlled ideomotor movement. Remember how astronauts' arms and legs "float" in weightlessness? This technique of "levitation of the hand" can be obtained either immediately or immediately after the previous ones. Or after a workout. If it doesn’t work out, open and close your hands again, and then try to raise your hand again. After getting acquainted with this technique, it will be interesting for you to check yourself from time to time: will your hand rise or not. It's like a new exciting game that reduces stress. Then you will be able to control stress without the help of these techniques. When the hand begins to float, there is a mass of new and pleasant sensations. For the first time, this sensation is so unexpected that it involuntarily causes a smile. If the reception did not work out, you need to look for another movement. And if the technique is obtained after other techniques, those techniques should be repeated again. And then, when you do what works, things that did not work before will start to work.

Controlled ideomotor movement. If the hand began to "float", then after a few seconds, give the opportunity for the same "float" for the second hand. Let your hands pop up. Let them rise like wings. Help yourself with pleasant figurative representations. Imagine, for example, that arms are wings! Wings carry you! You are high, high above the ground! Clear sky! Toward the warm sun! Let your breath open. Allow yourself to breathe freely. Allow yourself to feel the state of flight. This is a wonderful feeling that we so often lack on earth. This is the state of inner freedom! You may remember the feeling of flying in a dream or other pleasant sensations associated with the joy of liberation. Exercise "Flight" is the central exercise of the Key. It develops the experience of inner freedom. Tune in to a surge of fresh strength and health, dreaming about it. For the first time, this feeling of freedom can overwhelm you, cause euphoria, but then this feeling of joyful inspiration becomes habitual, moderate, and confidence in your abilities becomes a natural part of your being with every workout.

When performing the Key Techniques, along with relaxation, the phenomenon of self-oscillation of the body usually occurs. This is natural - in a relaxed state, a person sways. With self-oscillations of the body, hands can be lowered and simply sway on the waves of this harmonizing biorhythm, just like a child sways on a swing. When you find your rhythm, the swaying of the body becomes beautiful, harmonious. You can close your eyes or leave them open, whichever you prefer. This technique with self-oscillations of the body also trains coordination. A person with good internal coordination is more resistant to stress, is less susceptible to external influences, has greater independence of thought, and finds a way out more quickly in the most difficult situations. Therefore, exercises aimed at developing coordination also form resistance to stress.
Controlled ideomotor movement. If, as a result of ideomotor techniques, the phenomenon of self-oscillation of the body did not occur, it is possible to initiate these swaying of the body intentionally mechanically, slightly pushing the body, as it is more pleasant, for example, back and forth or in circular motions. At the same time, hands can be lowered, folded on the chest or held, as it is more convenient. After a few repetitions, this exercise becomes easy to get. The main thing is to find a pleasant rhythm of vibrations. It's a rhythm that you don't want to get out of. Because at the same time, the removal of nerve “clamps” occurs. At the same time, nervous tension is removed and a feeling of deep mental and physical peace, inner balance arises, thoughts begin to flow evenly and calmly, without “touching” us. Against this background, it is easy and calm to think even about the most complex things, painful psychological problems are resolved in a natural way.
Let us recall, for example: the mother of the child is lulled by such swaying, such rhythmic swaying often occurs in people during prayer, as we are swayed in a carriage, in a car. Nobody ever falls down. But if you are afraid of falling, you can put your legs wider or stand with your back to the wall, sofa. If a loss of coordination occurs during swaying, then by training with the help of the same technique, coordination improves. To do this, in moments when you may be drifting to the side, give these pushes a beautiful shape. This is easy to do with a little willpower. This is how the ability to manage one's condition with small willpower is trained. You can remember the dance. Translate your movements into any harmonious form that is pleasant for you. Very soon the fear of falling will also disappear. This fear of falling when relaxing is always inside us and also subtly guides our lives, and with the help of such training, you suddenly notice that you can relax deeply and do not fall anywhere! And the fear of falling disappears. And a person who is afraid to fall, and a person who is no longer afraid to fall, are already completely different people, the line of fate is changing for the better.

Standing or sitting, we lower our head, relaxing our neck, or we recline our head, as it is more pleasant, and, remembering the experience with ideomotor movements of the hands, we cause ideomotor turns of the head in a convenient direction. If this does not work, we mechanically rotate the head in a pleasant rhythm along the line of pleasant turning points. This is such a rhythm in which you want to continue the movement, and neck tension weakens.
Controlled ideomotor movement. You can find a moment when you can, as it were, let go of the head, and then it will go on ideomotor-automatically. It is necessary to bypass painful or tense points, and if they are actively manifested, these painful areas should be lightly massaged. When you find a pleasant turning point when moving your head, at which you sometimes want to leave your head like that, you should leave your head like that. A pleasant turning point is a point of relaxation. This is familiar to you from everyday life: in moments, for example, of fatigue or deep thought, you also throw your head back or tilt forward or to the side, as you like, and sit so motionless, relaxed, staring blankly in front of you as if at an invisible point. You can help yourself in finding relaxation and with the help of eyeball movements, horizontal or vertical, look for what is more pleasant.
It is possible to approach the production of ideomotor movement by means of ordinary mechanical movements, which are obtained with minimal effort and which can be repeated without fatigue, as if endlessly. Do a few any arbitrary movements or physical exercises. Listen to yourself, which of them would be easy for you to repeat without fatigue. Try to automate it now. Or just relax. Stay like this for a few seconds. Listen to the body. Open or close your eyes, whichever you prefer. And now push your hands to the usual movement, remember, for example, how you swim ... Or maybe it’s more pleasant for you to remember playing the violin ... Or - tennis ... Or - skiing ... Or - rowing in a kayak ... And then move on to ideomotor techniques.

Exit from the state of self-regulation

REMEMBER! It is very easy to get out of the state of self-regulation: it is enough to wish it. But if you want to stay in this state for a few more minutes, stay. So the body needs it. And you need to get out of this rest, tuning in to the fact that the head is clear, and the body is full of fresh strength and vigor. You can remember, for example, what usually invigorates you. A cup of coffee, a contrast shower, a ski trip. Stretch, make some invigorating movements. And you will feel fresh and cheerful, like in the morning after sleep, even if there was a whole day of hard work behind you. Such an exit with refreshment should be done when a cheerful mood is required, and do not do this just before bedtime, otherwise you will again be able to work like a “second shift”.
For those who want to get rid of insomnia, it is not at all necessary to practice the Key just before going to bed. Its regulating healing effect during training and rehabilitation training will also improve night sleep. But if you do this before going to bed, then when you leave the state of self-regulation, tune in to a pleasant dream, leave the procedure with a relaxed feeling, with a drowsiness, with a desire for sleep.

Conclusion. "Moment of Truth".

In the first two or three days of training after performing ideomotor techniques, you need to sit down and just sit passively for several minutes, as if neutrally (the secret of the technology is that you should not close your eyes immediately, but only if they close themselves). This creates a feeling of emptiness in the head. This is a rehabilitation state (like a reboot mode in a computer), in which psychological unloading and accumulation of new forces take place.

Additional exercises

If ideomotor techniques are not obtained, then before or between them you need to add again:

1. Any physical exercise.

2. Exercise "Scanning" for liberation:

1) 30 seconds - any repeated head turns in a pleasant rhythm.
2) 30 seconds - any repeated movements at shoulder level in a pleasant rhythm.
3) 30 seconds - any repeated movement "from the hip" in a pleasant rhythm.
4) 30 seconds - any repeated movements at the level of the legs in a pleasant rhythm.
5) Repeat the found liberating movement again.

And now again - ideomotor tricks.

Special:

If ideomotor techniques still fail, then perhaps you need:

1. Psychological consultation, in particular, the correction of "expectation patterns", the identification of subconscious blocking attitudes.
2. Medical diagnostics with the identification, in particular, signs of intracranial pressure, osteochondrosis.
3. Psychotherapeutic correction, regulating, in particular, the feeling of anxiety, elements of depression.
4. Manual correction.
5. Massage or self-massage of the “feng-chi” points in the back of the head, which relieves spasms of cerebral vessels and improves venous outflow, (special technique 10 minutes before the training and rehabilitation training procedure.
6. Relaxing massage or self-massage of the neck in the most stressed areas (special technique 10 minutes before the training and rehabilitation training procedure).

Conclusion

It is desirable to carry out the described educational and rehabilitation training with the Key for five days for 30 minutes at a convenient time. At the same time, self-regulation skills are developed and resistance to stress increases. After five days, you can already use, at will, either a complete workout, or individual components (ideomotor techniques, or just a memory of their effect) at the right time for yourself. The number of involved components is regulated depending on the complexity of the problem being solved and the initial state of health. So, for example, if you have a responsible day tomorrow, a meeting, an exam, and you are very excited, and the use of one or two ideomotor key techniques does not immediately give the effect of emancipation and self-confidence, you should remember a more complete workout: do warm-up exercises, repeat ideomotor techniques etc.
For those who are engaged in physical exercises, it is useful to include ideomotor techniques between exercises. It is useful to combine key techniques with massage, reflexology, and physiotherapy. This gives these and other similar procedures and activities additional attractiveness and qualitatively increases their effectiveness. The key dramatically increases the availability and effectiveness of any training, training, rehabilitation program.