Autogenic Training
- Nov 24, 2020
- 1 min read
Posted By: Katherine (Carly) Roberson
The relaxation technique, autogenic training, was first introduced by two European physicians, Johannes Shultz and Wolfgang Luthe in 1932. It is most commonly categorized as for the sensation warmth and heaviness of the extremities during and after it is practiced. This technique focuses on passive self-suggestions and greater awareness/concentration of the body. After completing a session your bodies blood flow is redistributed to the focused extremities, and you will experience decreases in HR, respiration, and muscle tension. All these physiological changes reduce your stress levels and out you in a state of relaxation.
This technique is most effective when completed over a 3-month regimen, once a day. It begins with a breathing program followed by seven phases:
1-Heaviness
2-Warmth
3-Calm heart
4-Breathing
5-Stomach
6-Cool forehead
7-Completion
Each of these affirmations are divided into an inhale phase followed by an exhale phase (Ex. Inhale, my left leg is, exhale, warm and heavy). Once you have completed one phase, generally 3-week duration, you move onto the next.
The best way to practice this technique is in counseling, but there are many videos online that you can use in the comfort of your home. Here is a perfect beginners training video!
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