The experience of self-regulation according to the "Key" method of Hasai Aliyev. The Key method of Hasai Aliyev serves for self-regulation of a person; stress management, health improvement, acceleration of any learning, development of desired qualities, skills and creativity

Chapter 1. The key is in the protein The eternal dream of mankind is to find, if not the secret of immortality, then at least a way to prolong life. In experiments on animals, it has been established that if they are fed low-calorie food all the time, they live longer. Indeed, they are getting worse.

Key: "Never" - 1 point; "rarely" - 2 points; "sometimes" - 3 points; "often" - 4 points. Score points. 20 points or less. You are a rational person, but you may lack some originality and brilliance.20-30. You are a healthy and balanced person, but perhaps not

Hasai Aliyev is a wonderful doctor and psychologist. He is remarkable in that he created the "KEY" method. With the help of which you can quickly get out of a nervous state. As well as free yourself from unnecessary fears. Or all sorts of experiences and muscle clamps. With his author's method, he did a lot of good for people.

Briefly about the essence of the method

It is necessary to perform special exercises within 5 - 10 minutes. The special ones you like the most. What exactly to do - you need to look at the video. After all, it is difficult to describe the technique of exercises in words. And all the subtleties of the method. As they say, it is better to see once.

The most important thing is that after classes, energy is released.

In other words, it brings lightness. After completing the exercises from the key, I want to create something. Many people write good reviews about the key. They talk about their wonderful feelings. They are also starting to get creative. And they get it!

The author himself tells more about the KEY method - video

Can be done to pregnant women to endure the entire pregnancy calmly. It's also good for moms to know. And perform the exercises of the KEY of Hasai Aliyev. They can help themselves at any time to release unnecessary stress or tension.

It's no secret - my mother's work takes a lot of strength and energy. Which needs to be filled. Mom needs a baby in a "working" state. The KEY method created by Hasai Aliyev can help.

You can also teach children to perform these useful exercises. For example, I believe that this method will help children calmly pass any exam.

Hasai Aliyev's audiobook lasts almost 6 hours! There is also a short version. Watch the video of Hasai Aliyev, which lasts 14 minutes. After that, your life can really change for the better:

About Aliyev Center

Hasai Aliyev created a stress protection center. Where can you master the KEY technique to perfection. A group of psychologists works in this center. Which conducts and teaches anti-stress training to many people. Professions which are associated with emotional and psychological stress.

Dr. Khasay Magomedovich Aliyev is in excellent shape himself. He looks great, young and full of energy! And also actively communicates in social networks with different people. Regardless of their status or social position. Hasai is always friendly and open. Listening, watching and interacting with him is very pleasant!

In conclusion, I want to say that I hope that with the help of this article I will help someone. Maybe someone will solve some of their internal problems. Acquainted with the activities of a wonderful person. Honored Doctor of the Republic of Dagestan. Creator of the Stress Protection Center. Candidate of Medical Sciences, Professor Khasay Magomedovich Aliyev.

The "Key" system is the result of Khasai Aliyev's thirty-five years of work with cosmonauts, law enforcement officers, athletes, civil service leaders, businessmen, senior 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.
This is how the "Key" controlled ideo-reflex techniques with a motor component were created, which automatically relieve stress and increase a person's ability to control their 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, 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 relax very deeply) 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 test 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 quickly finds a way out 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 exit the state of self-regulation, tune in to a pleasant dream, exit the procedure with a relaxed feeling, with 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 “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.