Health
Marisa HeinzeApril 5, 2022
Simply relax with autogenic training
With autogenic training, you can learn to bring yourself into a relaxed state by targeting all parts of the body while at rest and using imagination. The advantage of autogenic training is that it is quite simple and easy to do. What exactly autogenic training is, how it works and what advantages it has, as well as a first guide to autogenic exercises are explained in this article.
Origin and theory of autogenic training
The goal of autogenic training is to put yourself in a state of relaxation. In doing so, you use the possibility of self-suggestion. In the long run, you can calm yourself down at any place and at any time. The exercises can help you to keep a clear head even in stressful situations.
This relaxation through a form of self-hypnosis was developed by the German doctor, psychiatrist, and psychoanalyst Johannes H. Schultz. He had observed the behaviour of people under hypnosis and recognised the effect of suggestions.
It led to the first foundations for his later concept of this type of relaxation as early as 1912. In 1926 he presented his - as he called it at the time - autogenic organ exercises. In 1928 he coined the term autogenic training and saw it as a kind of "concentrated self-relaxation".
The exercises in the concept of autogenic training aim to bring the vegetative functions into a state of rest. The focus is on blood circulation, pulse rate and breathing. The state of relaxation is achieved with mental concentration on these.
The basic exercises of autogenic training include the “weight” exercise and the “warmth” exercise, with which the training begins. Heart and breathing exercises follow. Then the solar plexus, located between the breastbone and the navel, is addressed.
Lastly, the head is included.
Advantages of autogenic training
The positive, physical effects can manifest themselves in a slower pulse rate and a reduced breathing frequency with improved regularity of the breathing cycles. The basic tension in the muscles, the muscle tone, decreases. This leads to improved posture.
It can also reduce pain and tension. Chronic pain can be reduced with autogenic training. Stomach and intestinal disorders can be improved. Through the exercises of autogenic training, skin conductivity improves. Concentration and performance increase.
The effectiveness of autogenic training can be proven for different physical illnesses, such as:
- Headaches and migraines
- Chronic pain
- Digestive problems
- Diseases of the urinary tract
- Diseases of the respiratory tract
- Diseases of the musculoskeletal system
Symptoms of some mental illnesses can also be alleviated. For example, autogenic training has a positive impact on mental stress and provides more calmness and composure. The following mental illnesses can therefore benefit from autogenic training:
- Anxiety disorders
- Stress disorders
- Sleep disorders
- Psychosomatic complaints
Autogenic training has been proven to have particularly positive effects on sleep disorders. The basis of self-hypnosis is used to help block out stress factors and therefore make it easier to fall asleep and sleep through better.
Examples of autogenic training exercises
In the following you will find "basic level" autogenic exercises, which take place on a physical level and are therefore well suited for beginners. You can practise these exercises lying down or sitting, with your head slightly bent forward in the so-called carriage driver posture. It is important that you can concentrate on your body in peace. So, find a quiet place where you can be undisturbed for a few minutes.
Begin with the heaviness exercise:
- My right leg is (completely) heavy.
- My left leg is (completely) heavy.
- My right arm is (completely) heavy.
- My left arm is (completely) heavy.
- I am completely calm.
Proceed with the warmth exercise:
- My right leg is (completely) warm.
- My left leg is (completely) warm.
- My right arm is (completely) warm.
- My left arm is (completely) warm.
- I am completely calm, heavy and warm.
With the heart exercise you concentrate on your heartbeat.Concentrate on your heartbeat and say to yourself:
- My heart beats calmly and regularly.
The breathing exercise balances the breathing rhythm. Notice that breathing is automatic. It could irritate your subconscious if you use the formula: "I am breathing calmly and evenly". Therefore, focus on the breath instead of the breathing action and say to yourself:
- My breath is calm and even.
With the solar plexus exercise you address your entire digestive area. You can place a hand on your belly for support. Now use the exercise formula:
- My solar plexus is flowing warmly.
At the end, the head is included. The point is to keep a clear head or to clear the thoughts in your head. A possible formula here could be:
- My forehead is pleasantly cool.
Let your eyes remain closed for a while afterwards and let the exercises sink in before you return to everyday life. You now step out of the autogenic training and relaxation by slowly activating all the muscles again. To do this, open your eyes, flex your toes, and make your hands into fists.
You can also put your arms over your head and stretch. By activating the muscles, the state of relaxation that had previously occurred is lifted. This return is called "withdrawal" in autogenic training. Especially if you have done the autogenic training lying down, stand up again carefully and slowly.
Application of autogenic training
With repeated practice of autogenic training, you will succeed in relaxing more and more quickly. The effect of the training also depends on how much you can engage in it and how good your imagination is. If you need support or do not want to do autogenic training on your own, you can turn to experts in the field.
It is possible to increase the level of autogenic training. The second phase of the training is called the "higher level", in which a waking dream technique is used. This technique is intended to help you gain deeper self-knowledge.
However, it is advisable to consult an expert for this stage. Often the higher level of autogenic training is used by psychotherapists for conflict resolution.
In certain cases, it is not advisable to use autogenic training. This is especially true in cases of physical dysregulation, such as palpitations or frequent fainting spells. Imaginative techniques should also be avoided in cases of psychosis. In these cases, consult an expert.
Conclusion
Autogenic training has many advantages and is easy to do without any equipment. It serves physical as well as mental relaxation and can have a positive impact on various illnesses. Chronic pain, tension or bad posture can be counteracted with autogenic training.
Migraines and digestive problems can be alleviated. Autogenic training can have a positive effect on sleep and anxiety disorders and provide more serenity. The exercises for beginners have three aspects: the heaviness exercise, the warmth exercise, and the breathing exercise.
The whole body is "worked through" during autogenic training. If you need support, want to deepen your autogenic training, or are affected by one of the contraindications, it is advisable to seek help from an expert.