In this blog article, we would like to show you how to reduce stress through autogenic training. To do this, we will explain what autogenic training is. We will then explain how it works and how you can use it in your everyday life.
What is autogenic training?
Autogenic training is a relaxation method for body and mind. The method was developed in 1932 by the German doctor Johannes H. Schultz. Schultz had studied hypnosis for a long time and was familiar with the effect of suggestions. His aim was to put himself into a state of relaxation without active external support.
Autogenic training is a form of self-hypnosis that results in a change in physical and vegetative functions. These include, in particular, blood circulation, pulse rate and breathing, which are put into a state of rest. In contrast to progressive muscle relaxation, the target state is not achieved indirectly via a voluntary process. Instead, you achieve calm directly through mental concentration.
How does autogenic training affect my body?
A study by Stetter and Kupper in 1998 proved that autogenic training has positive effects on the following psychosomatic dysfunctions:
- Asthma
- High blood pressure
- Muscle tone disorders
- Intestinal diseases
- Glaucoma
- Neurodermatitis
It has also been proven that autogenic training can be used to support sleep problems, anxiety disorders or to prepare for childbirth. A positive effect has even been proven for headaches. Please also take a look at our article on health coaching for managers.
Furthermore, various studies have shown positive effects on mood (including depressive moods) and subjective quality of life. Have you already read our article about Burn-out read?
However, there are also contraindicators. These include exogenous, acute schizophrenic or affective psychosis. Furthermore, the willingness of many patients to undergo therapy can be improved if autogenic training is added to the therapeutic program. Autogenic training is an effective and sensible component of preventive, rehabilitative or therapeutic measures and can also be part of therapeutic measures that include naturopathy. Also in Health Coaching this method is used regularly.
What does the training look like in practice?
This training is carried out in a sitting or lying position, and your coach can now also help you with this. Online support. Certain phrases are used to focus on specific parts of the body or other processes in the body or mind. By repeating these formulas several times, after some training time, preferably under guidance, the state of relaxation is achieved automatically. Instructions can be given by experienced trainers or with free videos and audio recordings. Our experts will be happy to explain our Approach. Autogenic training, tool against stress!
The first phase is used to influence physical processes.
The basic exercises include:
- Heavy exerciseStarting from one part of the body, the practitioner learns the idea of heaviness. The heaviness extending to the whole body serves to generally calm down. One possible exercise formula is: „The right arm is heavy“.
- Heat exerciseThe practitioner imagines that a part of the body feels warm. The warmth exercise causes the blood vessels to dilate and calms the body. One possible exercise formula is: „The right arm is completely warm“.
- Heart exerciseConcentrating on the heartbeat calms it down. One possible exercise formula is: „The heart beats calmly and evenly“.
- Breathing exerciseIt has a balancing effect on the breathing rate. One possible exercise formula is: „Breathe very calmly“.
- Solar plexus exerciseThe thoughts are directed towards relaxing and harmonizing the digestive organs. One possible exercise formula is: „solar plexus flowing warm“.
- Head exercise: Through self-imagination, the head becomes cool and clear. One possible exercise formula is: „Forehead pleasantly cool“.
The second phase of the training uses a Waking dream technique. Through guidance, you develop images with your own imagination, which then enter your consciousness and can be reflected upon. This waking dream technique not only enables deeper self-awareness. If autogenic training is carried out by a qualified psychotherapist, the method can also be a way of overcoming conflicts and finding new solutions. Please also take a look at our article on the topic Team building on our blog. If you have any questions Contact us with us.
What is autogenic training and how does it work?
Autogenic training is a relaxation technique based on the idea that the body is able to heal and regenerate itself. It consists of a series of visualization and concentration techniques with which the practitioner learns to relax their body, regulate their breathing and repeat positive affirmations. Regular training can reduce stress, anxiety and physical complaints.
What are the benefits of autogenic training?
Autogenic training has many benefits. It can help reduce stress and anxiety, improve sleep, promote physical health, increase self-confidence and emotional stability and improve cognitive function. Autogenic training can also help improve creative performance, athletic performance, mental strength and overall well-being.
How can you learn autogenic training?
Autogenic training can be learned under the guidance of a qualified trainer or by studying books, online courses or videos. The technique consists of six basic exercises that relax the body and mind. It is important to practise regularly and systematically in order to master the technique and experience the benefits. Autogenic training can also be practiced in a group or integrated into everyday life to achieve long-term positive effects.
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