Autogenic training for more relaxation – BRAINEFFECT

Want to add more relaxation to your daily grind—preferably from the office? Then try autogenic training.

1. What is autogenic training?

Autogenic training is a relaxation exercise that helps reduce stress and is used preventively for anxiety, panic attacks, sleep disorders and generally for anxiety management and relaxation .

Autogenic training was developed in 1928 by the Berlin neurologist Johannes H. Schultz . Autogenic training according to Schultz is a form of hypnosis in which the practitioner hypnotizes themselves.

The exercises of autogenic training attempt to have a positive influence on the autonomic nervous system , which is responsible, among other things, for the regulation of blood pressure, breathing, circulation and metabolism.

The relaxation exercises of autogenic training can help those suffering from exam anxiety and help them fall asleep, and they also have a positive effect on concentration and high blood pressure. In general, Schultz's autogenic training has a calming, relaxing, and stress-reducing effect.

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2. How does autogenic training work?

If you'd like to learn autogenic training, there are various exercises available. You can either perform them yourself following instructions or try guided autogenic training with the help of a trainer or an audio recording.

Autogenic training promotes relaxation from within . It uses self-suggestion or self-hypnosis to put the body and mind into a kind of trance .

Here, the eyes are closed and the body is placed in a comfortable sitting or lying position . First, the so-called relaxation formula is used. Here, the practitioner repeats the words: "I am completely calm, thoughts come and go."

The autogenic training lasts between 20 and 45 minutes . At the end of each exercise, you return to reality, which occurs in three steps: stretch and shake your arms , breathe in and out repeatedly, and then open your eyes.

3. 7 exercises for beginners

Below you will find 7 exercises that you can use as a beginner:

1. Experience peace

In the relaxation exercise, you begin with the relaxation formula: “I am completely calm.” The goal is not to create calm by force, but to wait for the calm to occur naturally .

To experience peace, you can either use visualizations by imagining a place where you find peace or by using phrases such as: “Deep peace flows through me” or “I am completely calm” .

2. Experience of heaviness

In the heaviness exercise, you first trigger a feeling of heaviness in your left or right arm, which later spreads to your entire body. At the beginning, you repeat the words: "My right arm is getting very heavy."

3. Experience warmth

The warmth exercise is performed analogously to the heaviness exercise. To do this, repeat the words: "My right arm is getting warm" and then extend the affirmations to the rest of your body .

4. The breathing exercise

The breathing exercise is about consciously experiencing and observing your breath. To do this, you can use the words: "My breathing is calm and regular."

Autogenes Training

5. Perceive the solar plexus

The solar plexus exercise is designed to increase blood flow to the solar plexus , thus promoting metabolism and digestion. To do this, repeat the words: "The solar plexus is streaming with warmth."

6. The heart exercise

The heart exercise involves becoming aware of the heart's function and rhythm . It begins with the words: "My heart beats calmly and regularly."

7. Create a cool forehead

Forehead cooling is said to help promote action in everyday life and when faced with problems. Visualize a cool wind passing over your forehead and repeat: "My forehead is pleasantly cool."

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4. 6 postures for autogenic training

Autogenic training can be performed in 6 traditional postures:

The cab driver attitude
The sitting posture on a chair
The sitting position with armrests
The sitting position with armrests and headrest
The lying position
The desk posture

The reclining position is particularly suitable for practicing autogenic training at home . In the cabbie position, you sit on a chair and place your forearms on your thighs . Let your hands fall forward into the space in front of your knees .

Your back is bent. You let your head, shoulders, and upper body relax and lean forward. This desk posture is especially suitable for the office . You'll need a chair and a table for this. Your back is straight, your feet are parallel, and your knees are at a 90-degree angle.

Place your arms palms down, approximately a hand's width apart, with your elbows resting on the edge of the table.

5. Areas of application for autogenic training

The effects of autogenic training on body and mind have been proven and are used in a wide variety of applications. The primary benefits are daily stress reduction and relaxation , as well as overcoming anxiety .

It is also used to manage sleep disorders, relieve pain, promote creativity, and improve concentration. Furthermore, autogenic training exercises can strengthen self-confidence and improve self-awareness.

Autogenic training often only develops its full effect after repeated use . If you make it a weekly routine , the positive effects will become more apparent over time, and you'll learn to become more aware of your body.

6. Conclusion

Autogenic training is an effective relaxation technique that can be used for a wide variety of purposes, whether you want to improve your concentration or use it as a sleep aid.

Through autogenic training exercises, you can reduce daily stress and help your body and mind to unwind and relax.