When to use autogenic training?
The training steps in autogenic training
Rest exercise
Gravity exercise
Breathing exercise
Heart exercise
Solar plexus exercise
Autogenic training has been around for a long time. Autogenic training experienced its first peak in the 70s, when time pressure, stress and hectic activity emerged. Autogenic training is a relaxation method based on autosuggestion.
Autogenic training can be used to treat not only stress, but also vertigo, burnout and depression. Also phenomena of a modern way of life can be treated with it.
Autogenic training was developed by the Berlin psychiatrist Johannes Heinrich Schulz, who based autogenic training on hypnosis. He published his book in 1932. In autogenic training, formulaic phrases are used to influence the subconscious mind.
The body learns to change its behavior subconsciously. It is important to adopt a calm posture and to relax completely. The exercises consist of memorizing short phrases and reciting them over and over again in the mind. A simple autogenic training consists of seven partial exercises, which are carried out one after the other.
When is autogenic training used?
It can be used to treat specific stressors or as part of stress management within psychotherapy. In stressful situations, autogenic training can be used as a method of stress management, allowing you to quickly relax and combat symptoms such as headaches, stomach aches and high blood pressure.
Before using autogenic training permanently for the treatment of complaints, however, physical and psychological causes should be clarified with a doctor.
The training steps in autogenic training
Rest exercise
The first exercise is the resting exercise. With it one calms down. Strengthens concentration. One says thereby: "I am completely calm. Nothing should disturb me".
Gravity exercise
The next exercise is the heaviness exercise, which triggers a feeling of heaviness in the body. In your mind you say: "The arms and legs are warm."You can feel the blood flowing into your arms and legs.
Breathing exercise
In the breathing exercise one concentrates on the breathing technique and tries to achieve the greatest possible relaxation. The breath should be calm. Flow evenly. However, it is not a targeted one-. Breathing out should take place. The breath should flow in the rhythm of the body, and thus the body should calm down.
Heart exercise
In the heart exercise, the entire concentration goes to the heartbeat. One speaks: "My heart beats calmly and regularly." But it must have a brisk beat, because if you try to slow down the heartbeat, then it can lead to heart rhythm disturbances.
Sun plexus exercise
An extended exercise is called the solar plexus exercise. Here you concentrate on the abdominal center and say: "My abdomen is getting warm and flowing."
The head exercise is about staying awake and concentrating. One says to oneself: "The head is clear, the forehead is cold."
To wake yourself up from the exercise phase, you say to yourself "Hold your arms, take a deep breath and open your eyes."The exercises are finished with a stretching of the body. Without the awakening phase, one runs the risk of remaining in a trance-like state.
It is recommended not to try autogenic training by yourself, but to learn it in a group. As a beginner you should try single exercises. Not yet gone through a whole program. The exercises with the arms can be done with one arm at first. Then after a few days add the second arm to it. Always add another training effect and pay attention to repetition. The minimum daily training time is five minutes.