According to Wikipedia, Autogenic training is a desensitization-relaxation technique developed by German psychiatrist Johannes Heinrich Schultz. It is a practice by which physiologically has determined what relaxation response is obtained. This means that autogenic training restores the balance between the (flight or fight) activities and the (rest and digest) sections of the autonomic nervous system.
Most people use autogenic training to reduce the manifestations of stress. It can also be helpful with problems including anxiety, exhaustion, and impatience. Many people use it to control pain and to reduce sleeping disorders. Autogenetic training is a widely accepted technic that many of us know nothing about.
You should note practicing autogenic training is most successful when implemented with a trained professional, like a therapist. However, if you are a disciplined person, you can begin to use these relaxation techniques independently.
There are six stages of autogenic training:
- Verbally suggest heaviness in the body
The heart practice
What you will experience:
Most people feel heaviness in your muscles. You will also feel the warmth in your arms, legs, and other body areas. Some sense a slower and more relaxed heartbeat. You will notice that breathing is quieter and more comfortable. The abdomen will become more relaxed
Okay, now try it:
Find a quiet place with a free flow of air and no disturbance from anybody. It can be inside a room as long as you know there won’t be any disturbance. One of my favorite places to do this is a beach early in the morning when all is quiet. Sit comfortably in this place. Now close your eyes, then breathe in and out. Once you have control over your breath, tell yourself, “I am calm.”
Begin with your left arm and repeat, “My left arm is heavy, I am calm,” while taking a controlled, slow breath. Repeat with your other arm and legs, always repeating, “I am calm.”
While inhaling deeply, repeat to yourself several times, “My heartbeat is still and steady,” and then say, “I am calm.” Continue for different areas of your body, including the abdomen, chest, and forehead.
After you are fully relaxed:
Think of whatever might be disturbing your mind or giving you a sleepless night and tell yourself you can handle it. While talking to yourself, you need not shout or scream. Imagine you are holding a new-born baby, and you are communicating with the baby. Let it be calm. Tell yourself there is nothing you can’t achieve as long as you put your mind into it. Convince yourself that nobody will help you unless you help yourself. Remind yourself how beautiful you are inside and out.
Gently open your eyes and feel refreshed. This technique doesn’t only relieve you of stress and anxiety; it promotes digestion and bowel movements, has been known to lower blood pressure, slows the heart rate, and promotes the immune system’s functions.
Disclaimer: If you’re in psychotherapy or taking medication for anxiety, autogenic training should be used as a supplement, not a replacement for treatment.
Have you attempted autogenetic training before? How do you feel about it? Did it work for you? Leave any answers and comments in the comment section.
Thanks for taking the time to read this article. I hope you find it beneficial.