How to properly enter the state of the key. 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

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 internal state 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 a person.

Why stress occurs

In 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.

The blocking of the "neutral state" causes an uncontrolled increase in neuropsychic tension - 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 and 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". Guidelines Ministry of Health of the USSR, No. 10-1\pp dated 01/23/1987.

HM. Aliyev, "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 of 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". Toolkit 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.

Method "Key" Hasai Aliyev

In addition to all of the above, I want to talk a little about the express method of relieving stress by Hasai Aliyev.

The method was created in 1981 at the Cosmonaut Training Center. Yu.A. Gagarin to protect against stress and overload. A lot of time has passed since then. The method was used by psychologists in "hot spots", in preparation for the lifting of the Kursk nuclear-powered icebreaker, for emergency rehabilitation of victims of terrorist attacks in Kizlyar, Kaspiysk, and Moscow. The method is recommended by the Ministry of Health of Russia to reduce stress and fatigue and treat neuroses.

The essence of the method is both simple and complex at the same time. Simple - in the show, complex - in the description. In this regard, I would like to give an artistic description of the method, and then make some additions. I came across such an artistic description with a clear presentation of what is happening in a person’s soul at the moment of performing the “Key” in the novel “The Phantom of Music” by Alexandra Marinina:

“There was a lump in my throat, it made it difficult to breathe and think. It seems that he even interfered with movement. It was still quite light, it gets dark late in June, and it seemed to Denis that all the passers-by saw how bad he was and laughed at him, nobody needed and loved by anyone. He had never experienced such grief as now, and he did not know at all what to do with it. Is it possible that the heart will now be so heavy all the time and the joy and desire to live will forever go away?

At some point, he stopped seeing the surroundings, but did not even notice it.

And why are you crying? - He heard someone's voice and only at that moment realized that tears were covering his eyes.

He tried to wipe his face, but a strong hand grabbed his wrist. Denis tried to escape, but his hand would not let go.

What do you need? he sobbed like a child.

Nothing for me. But I can help you. Want? I will not even ask who offended you and why you are crying, I will just make you stop crying and start to rejoice again.

Denis finally blinked back tears and regained the ability to see. In front of him stood an incredibly thin, ungainly guy with thick glasses.

Will you offer drugs? Denis asked suspiciously.

Artyom's parents warned them a thousand times about such "helpers" who seem to lend a helping hand in difficult times, and then put them on the needle - and the end. Denis learned his lessons well. He was very afraid for his future, he was afraid from childhood, when, in front of his eyes, his mother handed over to the Orphanage, first her younger brother, then her sister. Both of them suffered from Down syndrome, and Denis was sure that this was a direct consequence of the lifestyle that their dissolute mother led. Every day he thanked fate for having managed to be born before his mother completely drank away her health, and tried to do everything so as not to repeat her path. Study well, gain knowledge, go to college and make your own life with your own hands. To break out of this addictive endless circle, when children are born to drinking parents who grow up without supervision, do not receive education, do not find themselves and also begin to drink, and they also have children ... The mother's grandfather drank, her father drank, she herself drank, not to mention that random man who happened to be his father. Denis Bazhenov did everything that his childish mind could think of in order to save himself and achieve something. And the word "drugs" was truly terrible for him, because it jeopardized everything that had been done with such incredible work all these years.

Drugs? - It seemed that the guy with glasses was surprised very sincerely. - No, why not. There is something better.

What? Denis asked incredulously.

What key? From the apartment where the money is?

From yourself. From your soul and from your brains. There is a way that you can control yourself and never cry unless you want to. Are you interested?

Isn't that chemistry? - Denis did not leave suspicion.

But, on the other hand, he still has nowhere to go, Artyom is no longer waiting for him, it’s not possible to return home, where he is superfluous and unwanted. Maybe listen to it?

No, it's not chemistry. If you have half an hour, I will show you the simplest things so that you have a general idea. Because?

Go ahead, show me, - Denis agreed languidly.

Let's go somewhere then...

Where? Denis got worried again. - I'm not going anywhere.

Don't be afraid! - The guy laughed. - I'm not calling you to the apartment. We can work out here too, but people go here. You yourself will be uncomfortable. There is a park there, let's go there.

You can go to the public garden, Denis decided. There, around the corner, at the crossroads, a "glass" with a traffic cop, if anything, you can call for help.

They reached the public garden, and Denis immediately plopped down on the bench.

Come on, show me your key.

What are you sitting on? - mockingly asked the guy with glasses. - Do you think you will sit, and here I will reveal world secrets to you? Will not work. Well, get up.

Get up, get up. Any useful work requires work. Get up and do your workout.

What other workout? - Denis was taken aback.

Ordinary. Tilts, stretches, squats. Like in physical education class.

Do you want to get the key or not? Then do as I say.

In the end, there was nothing wrong and dangerous in the warm-up. Denis got up and reluctantly did some exercises.

Now stand up straight, stretch your arms out in front of you and focus. Imagine that your arms spread out in different directions, like wings.

What for? Denis asked again.

Do not ask, but do if you want to help yourself. Just don't try to move your arms. These are special ideomotor movements, semi-automatic. Imagine with all your might, even order them to disperse, and leave the muscles relaxed.

Denis stretched out his hands in front of him and tried to concentrate. The hands didn't move.

Nothing. Stop and command your hands to go in different directions.

I can not.

So what? No one succeeds the first time. We must train. Well, let me touch you.

The guy put both hands on Denis's shoulders near his neck and wrinkled a little.

Why are you so stuck up, huh? Do a couple more exercises or shake a little, like in rock and roll, relieve stress.

Listen, what are you up to? Denis asked angrily.

Am I stuck? It was you who walked down the street and roared, as if all your loved ones had died. And you wanted to help yourself. Are you giving up so quickly? I thought you had to be persistent.

Denis felt uncomfortable. In fact, it is not good to give up so quickly. There is no hurry anyway. He made several vigorous tilts to the sides and forward, then began to squat.

Enough? he asked after the tenth squat.

Enough. Now everything from the beginning. Stand straight, relaxed, hands in front of you.

Denis again took a stance and extended his arms. And after a while I realized that I did not feel my hands. They became light, weightless, and it was not at all difficult to keep them in this position. He did not even have time to be surprised when he realized that his hands had begun some unknown movement.

Let's go, let's go, - the guy in the glasses spoke, - there is movement! There is! Don't stop, keep going, keep going.

Hands smoothly parted in different directions.

Now give them the command to move back at once! Hands converge, hands converge.

“Hands converge, hands converge,” Denis repeated to himself, and the hands really went in the opposite direction.

Fine! And now the team disperse again.

This time the hands went in different directions easily, and it seemed to Denis that the movement was stronger and faster, at least in his extreme point even the shoulder blades came together. He did not understand what was happening to him, but he was overwhelmed with delight from this light movement, which did not occur by muscular effort, but by one command of his will. Another movement of his hands back and forth, and he had the sensation of flying. His arms floated like wings, and there was nothing in his head but the thought of those arms flying without his efforts.

Enough, stop, - the thin bespectacled man commanded. - Do some warm-up exercises again.

Which ones? - said Denis.

Interest woke up in him, and now he wanted to do everything according to the rules.

Any. Your body itself will tell you what movements to make. You just listen to him and do it.

Denis got ready and began to bend back, as if trying to get on the "bridge". The back bent easily, and he was surprised by this. He never liked gymnastics in physical education classes, he did the “bridge” only when the teacher demanded, but he himself played volleyball with much greater pleasure and ran long distances.

You see, - his new acquaintance commented, - your body told you that you need to stretch your spine, all sorts of filth has accumulated in it.

Denis performed the exercise several times and began to lean forward with pleasure, leaning deeply, trying to touch his knees with his forehead.

What now?

Now stand up straight, arms hanging freely. Focus and order them to get up. Everything is the same as before, only the movement is not back and forth, but up and down.

Denis could not complete this task and was terribly upset.

I will practice and achieve, I will definitely succeed - he spoke passionately.

But this is not necessary, - the bespectacled man suddenly declared.

How is it not necessary? You said yourself that you have to be persistent, right?

Not in that sense. The very idea of ​​the “key” is that a person does only what he can do and what gives him pleasure. There are several types of movements, a person tries each of them and decides which one is better and easier. It is this movement that becomes his “key”. All of us are raped all our lives, forcing us to do what we don’t like or don’t succeed, and they convince us that this is necessary and educates the will. And this is wrong. Life should bring joy.

Well, you turned it down, - Denis snorted. - It does not happen that one pleasure. If you could not force yourself to do anything, then everyone would be ignorant and no one would work. Will you say no?

I will say yes. But the idea is to do all this with joy, so that what needs to be done, be able to do it without strain and without coercion. Do you remember how we were taught in school? Freedom is a recognized necessity. As soon as you understand that something is absolutely necessary to do and it is simply impossible not to do it, you will easily do it, because you can no longer do it otherwise. You yourself, you understand, yourself realized and yourself came to the conclusion that this must be done. And this is a completely different level of coercion. This is already freedom. You make your own decisions and you carry them out. But this is philosophy. And now we are talking about the “key” and how to help you. By the way, have you noticed what you're doing now?

And what am I doing?

Denis looked around, looked at his hands, not accepting what this strange bespectacled man was talking about, and found that he was swaying measuredly from side to side. He didn't even notice when she began to sway, it was like a natural state of the body.

You are swinging. This means that you have reached that state of ease in which you can realize your problem and find a new, non-trivial way to solve it. You just need to sit down and relax a little. And the solution will come by itself.

Whistle! Denis replied. - It doesn't happen that way.

And you try. Of course, nothing happens right away, but on the third or fourth time you will succeed. Remember the sequence: a little warm-up, then you fly, then a warm-up again, you fly again, longer, then you stand, swaying, then you sit and rest.

How much do you need to fly?

How many do you want. You choose what and how you do. As long as you want - fly. As long as you want - swing. Remember, your body and your brain themselves know how much to do, you must learn to hear and understand them, they themselves will tell you. While the exercise is a pleasure, it must be done, as soon as the body realizes that it is already enough, you yourself will want to stop.

And why all this? How can this help me?

You will learn to manage your emotions. You will learn not to get angry and irritated over trifles when it interferes with normal work. You will learn not to get tired. Let's agree: you will try to work out by yourself for a few days, and if you realize that you want to learn more and learn something else, you will come to one place where special classes are held. And if you don't want to, well, you'll only use what I taught you. This is also a lot, you yourself will feel when you start practicing. I want you to remember one truth: if you don't learn to control yourself, others will control you."

Now that you have a complete understanding of what this method looks like, I want to say a few additional words.

The essence of the method is in the same switching of the dominant. When trying to produce a brain-controlled ideomotor movement, at the moment of listening to oneself, the dominant excited by stress loses energy. Brain cells come out of stagnant overexcitation and begin to perceive the situation normally. It becomes easier, as if a mountain has been lifted off my shoulders. As a result, in just a few minutes you can turn from a sufferer into a person satisfied with life.

Ideomotor movement is a special movement. It is semi-internal, semi-external, it is conscious and at the same time automatic. It is this duality that leads to the fact that this movement concentrates all the energy of the brain on itself, leaving the dominant de-energized, and therefore there is a feeling of flight and freedom.

Japanese meditation, Indian yoga, Chinese qi-gong, German auto-training, etc. - all this is popular in the world only because 30% of people spontaneously experience this state of inner lightness and pleasure when doing them.

We can achieve the same result with the help of ideomotor movements. Ideomotor movements are the appearance of nerve motor impulses in response to the image of movement. Russian physiologist I.M. Sechenov said that a person's thought is a delayed movement. And in fact, if you have conceived some kind of movement, just imagined it, and your muscles are already starting to contract, hormones, enzymes are starting to be released to ensure this movement. This is how this movement arises without any muscular effort, simply at the command of the brain.

Hasai Aliyev's method can be called "Russian taijiquan", as it fully reveals the essence of the slow movements performed in this Chinese gymnastics. If you are passionate about tai chi, then after mastering the "Key" method, your tai chi lessons will acquire a different meaning - you will feel what the founders of this gymnastics put into it.

The stages of mastering the "Key" method are well described in the above excerpt from the book by A. Marinina, and if you want to master this method more deeply, refer to the books of H.M. Aliyev or at his Stress Protection Center (Moscow).

The key to Pandora's box In the Old Testament, as a punishment for various sins, the threat to bring down an epidemic on one or another people repeatedly appears: “And I will bring a vengeful sword on you ... and I will send pestilence on you ...”; “And I will punish those who dwell in the land of Egypt, just as I punished

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

Humility Is the Key to Happiness

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P. Yu. [g. Hot Key] After reading Jasmuheen's books, I decided to try the fasting method suggested by her. But I was not completely ready, that is, I had never practiced meditation, and I did not have conditions for complete rest. In addition, twice in a dream I received a negative answer, i.e.

Method "Key" Hasai Aliyev. In addition to all of the above, I want to talk a little about the express method of relieving stress by Hasai Aliyev. The author of the method is Khasay Magomedovich Aliyev, a psychiatrist, psychologist, author of a number of patents and scientific monographs, CEO Center

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The spine - the key to health How our spine works The spine is the basis of the skeleton, consisting of vertebrae located one above the other. The spine is the flexible axis of the body, and connecting with the ribs, forms the back wall of the chest and pelvic cavity. IN

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The essence of the method of self-regulation "Key"

Hasai Aliyev in the early 80s of the XX century was engaged in the development of methods for adapting cosmonauts to weightlessness. During the research, a group of cosmonauts who had already been in space, recalling the sensations of the weightlessness they experienced, felt lightness in their hands, their reflex "ascent".

Further, in the control groups with such exercises, people experienced headache, stressful conditions, fatigue. H. Aliyev compared this information with the ritual traditions of the peoples of the world and concluded that the combination of movements with figurative representation leads to amazing possibilities in the psycho-physiological self-regulation of a person.Aliyev's method was later also used as an emergency aid at very sad moments in our history: in hot spots and in extreme situations throughout the country.

A group of specialists led by Kh. Aliyev arrived in our city at a defense enterprise, but conducted several courses for the civilian population.

Impressions from mastering Aliyev's method.

I got to self-regulation courses according to Aliyev's system when I was studying methods of healing . Before the class, they were asked about three qualities that would make it easy for a person to master the method. I had them in stock.

1. I dreamed about flying.
2. During a long run, I had a “second wind”.
3. woke up at right time without an alarm.

We were offered to master the exercises, united by one name"Star of Self-Regulation".

"Levitation of hands" - I liked this exercise the most, it turned out right away and surprised me. It was necessary to stand up, put your hands down, close your eyes and imagine that they rise on their own, as if gaining weight and becoming light, without weight. And so it happened - the hands rose easily, as if in weightlessness. This sensation coincided with those from the exercises to restore vision..) I highly recommend reading more about all the exercises of the method in the books of Hasai Aliyev.

I was late for the courses and came to the 3rd lesson out of 10 offered. And immediately got from the ship to the ball. At the beginning of the session, the facilitator suggested imagining that our hands were wooden... After that, two people who agreed were pierced through their hands with long, thin needles. There was no blood, no signs that these people were hurt.

My experience of using the self-regulation method.

Having become a psychologist, I used Aliyev's method in individual and group work. I'll give you an example.

With a group of first graders having learning problems school curriculum, I did the exercise “Flying hands”. Then I applied the exercise “Free Movements, or Find Your Key”. And at the end of the exercises, she offered to take fountain pens and write your first and last name. The two first graders were immediately able to write the letters better than before. First of all, the children removed the clamp, anxiety before a difficult task, and there was an adjustment of coordination between the eyes and hand, which is the key to successful writing.

It was important for a woman who had strong anxiety about relationships with her adult children (she gave up on herself, as she said), it was important to lose negative emotions, pay attention to your condition, and not get hung up on the aimless experience of the problem. She got the exercise "Shaking" and "Convergence of hands." These manipulations helped her become more self-confident and relieve psychosomatic symptoms.

The "Key" method, in my experience, also works well when the needs of the body have been ignored for a long time. We spend too much time at computers, in rooms, in strain of the eyes, spine, which is not very good for health. To prevent the consequences of such an overload is what the “Key” method can do. Aliyev's self-regulation can be safely included in your arsenal of auto-training.A complex approach in this case, once again increases our possibilities in self-development, implementation of plans and solving daily life tasks.

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 units special purpose to the 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, your physiological Feedback. 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.
speed correct complex reactions increased by about 7 reactions per minute (an increase of about 10%).
Integral indicator of functional state of cardio-vascular system, characterizing 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 SAN methodology for all three indicators (well-being, activity, mood) - an increase in the integral assessment of the SAN by 24%. The improvement on the scales was, respectively:
- according to the “well-being” scale (in an integrative form it reflects functional state organism) - 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 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"

3. Hand levitation.

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 by this. 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 new exciting game reducing 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, one can easily and calmly think even about the most difficult 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 there is a loss of coordination 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, in better side changing the line of fate.

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 it 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 the usual 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 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.

The methodology is based on the scientific discoveries of Dr. Aliyev, in particular, the "New Model of the Brain", which allow 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 lazy people and people with handicapped. 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.

Book of records and achievements of the Key method

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 manage 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.

Synchro-gymnastics - Exercises according to the method of the Key of Hasai Aliyev.

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