Autogenic training

Autogenic Training is a relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz in the early 20th century. The technique involves the use of visualization and self-suggestion to induce a state of deep relaxation. Autogenic training is often used as a method of stress management and has been shown to be effective in reducing symptoms of anxiety and insomnia.

History

Autogenic training was developed by Johannes Heinrich Schultz, a German psychiatrist, in the 1920s. Schultz was influenced by the work of Oskar Vogt, who had discovered that certain mental exercises could induce a state of deep relaxation. Schultz developed these exercises into a systematic method of relaxation, which he called autogenic training.

Method

Autogenic training involves six standard exercises, each of which is designed to induce a specific physical sensation. These sensations include heaviness in the limbs, warmth in the limbs, regulation of the heartbeat, regulation of breathing, warmth in the abdomen, and cooling of the forehead. Each exercise is performed in a relaxed, seated position, and the individual is instructed to visualize the desired sensation while repeating a specific phrase to themselves.

Applications

Autogenic training is often used as a method of stress management. It has been shown to be effective in reducing symptoms of anxiety and insomnia, and it may also be beneficial for individuals with chronic pain conditions. In addition, autogenic training has been used as a complementary therapy in the treatment of various medical conditions, including hypertension, asthma, and irritable bowel syndrome.

Research

Research on autogenic training has shown that it can have a significant impact on the autonomic nervous system, leading to decreased heart rate, blood pressure, and levels of stress hormones. However, more research is needed to fully understand the mechanisms behind these effects and to determine the most effective ways to use autogenic training in clinical practice.

See also

• Biofeedback
• Progressive muscle relaxation
• Mindfulness