What is the basis of autogenic training?
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Relaxation through self-hypnosis prevents the occurrence of emotional and physical complaints, supports the healing process in the event of disturbances and promotes general alertness and fitness. Autogenic training has been proven to help with: Show
Berlin psychiatrist Johannes Heinrich Schultz developed autogenic training in the 1930s on the basis of hypnosis research. Since the launch of his concentrative self-relaxation method, as Schultz called it, numerous studies have confirmed the medical effects of the relaxation technique on health – provided you practise it on a regular basis. As you perform the exercises, you eventually automate the desired reactions and sensations. This is referred to as conditioning. In time, an image will suffice and your body will react by relaxing. Autogenic training is easy to learn and practise at home. If need be, a professional introduction and coaching is worthwhile for beginners. You can find recognised courses and providers here. Chapter 3: Relaxation Autogenic training consists of six standard exercises that make the body feel warm, heavy, and relaxed. For each exercise, you get into a simple posture (sitting in a comfortable chair or reclining), concentrate without any goal, and then use visual imagination and verbal cues to relax your body in some specific way. You learn each exercise by reading about it or watching a teacher, then practicing it for a few minutes several times a day. Learning the exercises, either from an instructor or on your own, usually moves at a slow, steady pace, taking 4 to 6 months to master all six exercises. Without regular practice, autogenic training is not likely to have an effect. For this reason, only those people who are motivated and committed to learning it are likely to get any benefit from AT. But for those who master the technique, it works, and it can be an effective treatment for chronic stress. The way AT works is not fully understood, but its effects on the body are measurable. Experts believe that AT works in ways that are similar to hypnosis and biofeedback. The exercises allow communication between the mind and the body, allowing you to influence body reactions that cannot normally be controlled, such as blood pressure, heartbeat, and body temperature. What is autogenic training used for?Most people use autogenic training (AT) to relieve the symptoms of stress. It can also be helpful with problems such as generalized anxiety, fatigue, and irritability. Some people use it to manage pain, reduce sleeping disorders such as insomnia, and increase their resistance to stress. Also, AT has been shown to help treat:
Is autogenic training safe?Autogenic training (AT) is safe for most people. Before beginning a program to learn AT, see your doctor for a physical exam and discuss what physiological effects AT might have on you. If you have a serious disease such as diabetes or a heart condition, learn and use AT only under the supervision of your doctor. Some people have a sharp increase or decrease in their blood pressure when they do AT exercises. If you have high or low blood pressure, have your doctor or nurse check to see whether AT is bringing your blood pressure closer to normal. If you use AT to help control any disease, including all heart and circulatory problems, do not use it to replace any conventional treatments, such as medicines. AT is not recommended for:
If you feel very anxious or restless during or after doing the exercises, stop AT or continue only under the supervision of a professional AT instructor. Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy. What is the basis of autogenic relaxation?Autogenic training is a self-induced relaxation technique intended to enhance mental and physical health. Autogenics uses the mind to guide the body through a series of statements designed to promote sensations of warmth and heaviness throughout the body.
What is autogenic training technique?Autogenic training is a relaxation technique that uses the Power of the Mind to relax the body. The term autogenic means “coming from within.” You can also think of it as a form of self-hypnosis. Establishing a routine practice may improve your overall health.
What are the 6 stages of autogenic training?Each lesson focuses on a different sensation in the body, and there are six established lessons (techniques) included in autogenic training:. Inducing heaviness. Verbal cues suggest heaviness in the body.. Inducing warmth. ... . The heart practice. ... . Breathing practice. ... . Abdominal practice. ... . Head practice.. How do you start autogenic training?Begin with your breathing.
The first step is to slow down your breathing. Make sure you are in a comfortable position and start with slow, even breaths. Once you have controlled breath, tell yourself, “I am completely calm.” Saying this to yourself may even be enough to put you in a state of relaxation.
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