Discovering the Benefits of Autogenic Training
The Capabilities and Functioning Mechanisms of Autogenic Training
Autogenic Training, a self-controlled relaxation method, has been gaining popularity for its potential to alleviate a wide range of physical and psychological complaints. This technique, developed in the early 1930s by Johannes Heinrich Schultz, offers a simple yet effective approach to stress management and relaxation.
The Roots of Autogenic Training
Schultz, a German psychiatrist, noticed that patients could induce a state of deep relaxation similar to hypnosis through self-suggestion. This observation led him to create Autogenic Training as a systematic method for relaxation and stress management [1][4]. The term "autogenic" signifies the internal, self-directed processes involved in achieving relaxation and reducing stress.
Getting Started with Autogenic Training: The Six Basic Exercises
Autogenic Training consists of six basic exercises, each focusing on a different aspect of the body. Here's a brief guide to get you started:
- Heaviness in the Arms: Lie down or sit comfortably with your eyes closed. Focus on your arms, imagining them as heavy and sinking into the surface beneath you. Repeat phrases like "My arms are heavy" or "My arms feel relaxed."
- Heaviness in the Legs: Shift your focus to your legs, imagining them as heavy and sinking into the floor. Use similar affirmations like "My legs are heavy."
- Warmth in the Arms: Imagine warmth spreading through your arms. You can think of warmth from a fire or sunlight. Repeat phrases like "My arms are warm" to enhance the sensation.
- Warmth in the Legs: Focus on feeling warmth in your legs, using similar affirmations as in the arms exercise.
- Warmth in the Abdomen: Focus on your abdomen, imagining it filled with warmth. This can help relax the abdominal muscles and improve digestion. Use affirmations like "My abdomen is warm."
- Calmness in the Heart: Imagine your heart beating calmly and steadily. Focus on the sensation of calmness spreading throughout your chest. Use affirmations like "My heartbeat is calm."
Tips for Starting Autogenic Training
- Positioning: Sit comfortably or lie down in a quiet place.
- Breathing: Breathe naturally, without forcing your breath.
- Focus: Concentrate on each part of your body as you work through the exercises.
- Consistency: Practice regularly to see consistent benefits.
For a more guided experience, you can find videos and audio recordings online that provide a gentle introduction to Autogenic Training [2].
Applications of Autogenic Training
Autogenic Training can be particularly beneficial for those dealing with stress-related symptoms, sleep problems, anxiety disorders, high blood pressure, and neurodermatitis. It is also used in competitive sports for promoting regeneration and concentration, and can be utilised during childbirth preparation [3].
Cautions and Limitations
It's important to note that Autogenic Training is not suitable for everyone. People with schizophrenia, acute psychoses, post-traumatic stress disorders, or severe depressive episodes should consult a healthcare professional before attempting Autogenic Training [5].
For a comprehensive guide to Autogenic Training, you can download the guide to the six basic exercises from the health portal 24vita.de for free [6]. With regular practice and consistency, Autogenic Training could be a valuable tool in your journey towards relaxation and stress management.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5688715/ [2] https://www.youtube.com/results?search_query=autogenic+training+guided+exercises [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322588/ [4] https://www.sciencedirect.com/science/article/pii/S0924933816304452 [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5688715/ [6] https://www.24vita.de/autogenes-training-6-basische-uebungen-kostenlos-downloaden/
- The self-controlled relaxation method known as Autogenic Training, with its origins in health-and-wellness and mental-health, has been integrated into therapies-and-treatments for stress-related symptoms, sleep problems, and anxiety disorders, among others.
- In the pursuit of stress management and relaxation, individuals can engage in Autogenic Training, a technique that combines science and mental-health to offer simple, internal processes for relaxation and reduced stress, as shown in the practices of self-directed affirmations and visualizations.
