Autogenic training is a relaxation technique that involves a series of exercises designed to induce a state of relaxation and influence the autonomic nervous system. Developed by Johannes Heinrich Schultz, this method is based on passive concentration and self-suggestion, allowing individuals to focus on inner sensations rather than external stimuli. The technique consists of six standard exercises, each targeting specific bodily perceptions.
The Six Standard Exercises
The first
exercise in autogenic training focuses on muscular relaxation through the repetition of a verbal formula, such as "My right arm is heavy." This exercise emphasizes the sensation of heaviness, which becomes more pronounced in the trained arm during the initial stages. Over time, trainees can experience this feeling in other extremities, with short concentration triggering the sensation of heaviness in the arms and legs.
The second exercise involves passive concentration on warmth, initiated by the instruction "My right arm is warm." This exercise helps trainees focus on the sensation of warmth in their limbs, promoting relaxation and reducing tension.
Additional Exercises and Modifications
The third exercise targets cardiac activity, using the formula "My heartbeat is calm and regular." This helps trainees concentrate on their heart rate, promoting a sense of calm and stability. The fourth exercise focuses on the respiratory mechanism, with the formula "It breathes me," encouraging passive concentration on breathing.
The fifth exercise involves concentration on warmth in the abdominal region, using the formula "My solar plexus is warm." This helps trainees focus on the sensation of warmth in their abdomen, promoting relaxation and reducing stress. The final exercise targets coolness in the cranial region, with the formula "My forehead is cool," encouraging passive concentration on the sensation of coolness.
Tailoring the Technique
Autogenic training can be modified to suit specific clinical needs, with fewer formulas or slightly different formulas used depending on the individual's requirements. When a new exercise step is added, trainees should initially concentrate on the already learned exercises before incorporating the new one. This gradual approach ensures that trainees can effectively integrate each exercise into their routine.
The main benefit of autogenic training is the autonomic self-regulation achieved by removing environmental distractions and focusing on inner sensations. This technique is easy to learn and remember, making it accessible to individuals seeking to alleviate stress and improve their overall well-being.
