I offer relaxation courses in autogenic training according to Schultz. Autogenic training is a relaxation technique that goes back to the neurologist Johannes Heinrich Schultz. In 1932, he published the book "Autogenic Training". Autogenic comes from the Greek. Means self-acting.
Autogenic training is a relaxation method in which one puts oneself in a state of relaxation through concentration. You concentrate on different formulas for example "my right arm is warm". There are studies that confirm that one can actually increase the body temperature in the arm through autogenic training and the mentioned formula. One takes thus by the autogenous training positively influence on the own body. Formulas such as "I am completely calm Penetrate the subconscious through regular practice. Once we have internalized the formulas, our subconscious remembers to remain calm and relaxed even in tense situations in everyday life.
Technique of the Autogenic Training
Autogenic training triggers the aforementioned relaxation response. This is done by concentrating on certain formulas. The relaxer focuses on certain formulas, such as z. B. "I am completely calm" or "My right arm is heavy". The basic exercises of autogenic training are inner peace, relaxed breathing, heaviness and warmth in the arms and legs, warmth in the belly, relaxed neck and shoulder muscles and a cool forehead and a clear head.
Physical effect of relaxation
It has been proven that regular practice of relaxation techniques such as autogenic training can reduce pre-existing psychosomatic complaints such as tension headaches, sleep disorders, muscle tension and high blood pressure.
During the relaxation response in the body, among other things, the brain activity is calmed, the oxygen consumption as well as the tension of the muscles is lowered and the blood circulation in the hands and feet is increased.
My course objectives are:
Learning autogenic training Integrating the relaxation exercise into everyday life with the aim of performing it regularly Learning a relaxation method as a way of countering stress; this is intended to help people help themselves More peace and relaxation in everyday life Prevention of stress-related illnesses, especially cardiovascular diseases such as high blood pressure Reduction of stress-related symptoms such as sleep disorders, fatigue, listlessness, inner restlessness, concentration problems, headaches
To get in the mood for the basic exercises of each course hour include breathing, respectively. Body exercises to the Ein, and Ausklang. These help and support my participants to perceive their body better and thus to relax more effectively, especially in the first weeks of training these exercises are very helpful.
Through body-loosening exercises that promote blood circulation and a back-friendly posture while standing, lying down and standing up, my participants experience their body in a very individual way to perceive and learn at the same time a healthy posture. Tips for implementation in everyday life. Small relaxation exercises for in between.
An important part of my course is the exchange with my participants. Here is space and time to talk about problems, complaints or even partly about fears and to respond to them individually. At the end of each course, my participants receive a certificate of attendance as well as a course folder with all course contents.