Do you suffer from depression, anxiety, panic attacks or sleep disturbances? Then it’s time to introduce you to the Autogenic Training. Tension is part of the everyday life of professionals. Therefore, you should give relaxation at least as much space.
Do not make the mistake of letting the tension and pressure pass over you without actively counteracting it. With the different variants to relax, some are much more effective than others. There are many different relaxation techniques. Autogenic training or progressive muscle relaxation and meditation are among the most popular types. What distinguishes the autogenic training? Overview of all the benefits:
- Is a recognised method of psychotherapy
- Can be performed by yourself without a doctor
- Is learnable in no time
- Improve your condition within a short period of time
- Let you go through life loosely and relaxed in the future
Autogenic training – what exactly is this?
If you want to learn how to relax quickly and effectively, Autogene’s training is right for you. The goal is to relieve physical pain, relieve stress and be able to deal better with fears in everyday life.
Autogenic Training is a scientifically sound relaxation process that was developed in Germany by psychiatrist Johannes Heinrich Schultz in the 1920s. The nerve doctor built the relaxation technique on what he knew about hypnosis, which is that patients felt a pleasant warmth and a feeling of melancholy when making a foreign suggestion.
He then thought that man would also have to be able to perform this kind of self-hypnosis. This is how autogenic training was created, which is now considered a recognised relaxation therapy.
The autosuggestion requires a little practice – but if you get involved in it, the procedure can be learned very quickly. Today, the autogenic training is usually carried out in a group with the presence of a doctor. It is important that everyone repeats their own formulas internally in order to avoid a hypnosis state by the instructor.
What exercises are there?
Progressive muscle relaxation according to Jacobson is an exercise in which certain muscle parts are specifically strained and relaxed again after a certain period of time. High concentration and the conscious perception of the two different states is essential.
During the relaxation exercise, the following areas of the body are strained one after the other for about 5 seconds:
- Right hand – right forearm – right upper arm
- Left hand – left forearm – left upper arm
- Forehead – eye area – nose – mouth – lower jaw
- Neck – shoulders – back – abdomen
- Right foot – right lower leg – right thigh
- Left foot – left lower leg – left thigh
How does Autogenic training work?
Through the imagination and the repeating of certain formulas, relaxation of the muscles is caused. One formula here, for example, is “my right arm is very heavy.” This line is repeated several times in spirit, so that after a certain time you actually feel a feeling of heaviness in the arm. You could also imagine warming rays of sunshine touching the arm.
The sense of heaviness is complemented by the feeling of warmth. The application sets in the way an extension of the vessels. In this way, the surface temperature is actually increased, which could be determined by measurements. The autosuggestion subsequently causes an incomparable feeling of relaxation, which resembles that feeling in the body just before falling asleep.
People put themselves in a kind of trance. You can try the Autogenic training at home using an audiobook. Here you will be introduced step by step to the exercises.
All you need is rest and a little time (10 minutes a day is enough). In the beginning, you should do the exercises in quiet surroundings and lying down. So it can’t happen that you’re unfocused and distracted. For beginners, it is advisable to take a course. This makes it easier for you to apply the discipline to practice on a daily basis.
Every day, the practitioner should put on record what he has experienced. This contributes significantly to the learning effect. “Heavy exercise,” for example, is one of the basic exercises. Through certain formulas that are repeated, our entire body is put in a state where it feels incredibly heavy. If you manage to achieve a feeling of total relaxation with it, you can start to apply the “heat formula.”
Who does Autogenic training help? What are the areas of application?
You don’t have to meet any special requirements for autogenic training. Autogenic training is made for those people who yearn for peace and relaxation. It helps to master anxiety-filled situations (exams, dentists).
Autogenic training helps in all life situations where stress dominates the body and affects thoughts. Many people try the autogenic workout because you have problems with sleep disturbances. Just before falling asleep, autogenic training is very effective in most people.
If you are experienced in it, you can also perform the exercises in addition to a potential hazard, such as in the presence of a dentist. By paying attention to the body, you can gain a completely different serenity in everyday life.
In a stressful situation, for example, you find it easier to stay calm. Autogenic training can also have a positive effect on children. For example, if these have trouble falling asleep, it can help direct your focus to a specific area in the body.
Autogenic training is also frequently used in sports. Athletes recovering from injury apply Autogenic training to maximize circulation. The relaxation exercise also helps to minimize the tension before a competition and to push the performance. Especially those people who are naturally very lively and restless can benefit from the relaxation therapy.
It helps you to find yourself and your inner peace. If you want to lose weight and it helps you distract yourself from eating by autogenic training, this is certainly a good idea.
Does Autogene’s training promote health?
For certain diseases, such as asthma, epilepsy, headaches and much more. Autogenic training is considered a useful addition. In the case of serious mental and physical illnesses, therapy by means of autogenic training is to be discouraged. In this case, you should consult a specialist who is dedicated to your concerns.