Autogenic training is a concept for many people. In today's society, time pressure, stress and constant hectic are increasingly the cause of mental illness and physical illness. Dizziness, burnout or depression are examples of possible consequences of this lifestyle. Therefore it is even more important to take a break and to relax properly. The term autogenic training appears repeatedly in this context. But what exactly is behind it?
What is autogenic training?
Autogenic training is a relaxation method based on autosuggestion. The Berlin psychiatrist Johannes Heinrich Schultz has further developed it from hypnosis and published it for the first time in 1932 in the book "Autogenic Training". Autogenic training today has many adherents and its effectiveness has been proven in many studies.
How does autogenic training work?
Autogenic training uses formulaic phrases that help the subconscious to believe in something. This process is called autosuggestion - sounds weird, but it works.
Prerequisite is a calm posture, in which the muscles can relax completely. The exercises, consisting of short formulaic ideas, must be recited by the practitioner several times in a concentrated mind. The "simple" version of the autogenic training consists of seven exercises, which are usually performed one after the other.
Autogenic training: benefits and application
Autogenic training can lead to rapid relaxation by self-suggestion in stressful situations. It is also used for nervousness, sleep disorders and psychosomatic complaints such as headaches, indigestion or hypertension. However, it should be checked in advance by a doctor that there is no serious physical cause of the condition.
Autogenic training: exercises
The individual components of the training are the following seven exercises:
- An introductory function has the rest exercise. It serves to calm and strengthen the concentration. Close your eyes and imagine the words "I am very calm, nothing can disturb me".
- The heavy exercise can trigger a feeling of heaviness in the desired body parts after extensive training. Thought out "The arms and legs are very heavy."
- The heat exercise promotes blood circulation to the limbs. Imagine "The arms and legs are warm".
- The breathing exercise increases relaxation through targeted breathing techniques. Tell yourself "My breath flows calmly and evenly". However, you should not specifically inhale and exhale for longer. Let your breath flow as the rhythm of your body dictates and it will calm down by itself.
- The heart exercise consists of focusing on the heartbeat. Imagine the wording "My heart beats calmly and regularly". Under no circumstances should you imagine "My heart is beating slowly". This may, in exceptional cases, lead to cardiac arrhythmias.
- The sun braid exercise focuses on the center of the abdomen. Tell yourself "My body is getting warm".
- The head exercise helps to stay awake and to improve concentration. Tell yourself "The head is clear, the forehead is cool."
Finally, say forcefully, "Poor people! Take a deep breath! Open your eyes!" A stretch completes the practice phase. The recovery phase is of the highest priority so as not to remain in a trance-like state.
Instructions and instructions for an autogenic training
If you want to try autogenic training yourself, you should consider the following tips:
- Learning the individual exercises usually takes a few weeks. It is advisable to join a group and practice together.
- Especially as a beginner you should first perform only one of the exercises and subdivide them. For example, in heavy exercise, focus only on the severity of your right arm. If this succeeds after a few days, include your left arm and then your legs in the exercise. With noticeable success, you supplement the training phase with an aspect of the following exercise.
- The individual sentences of each exercise are repeated three to six times in the spirit.
- To achieve fast training results, the exercises should be performed daily for at least five minutes