What is the basis of autogenic relaxation?

Autogenic means something that comes from within you. In this relaxation technique, you use visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension.

How does autogenic training work?

Autogenic training (AT) is a technique that teaches your body to respond to your verbal commands. These commands “tell” your body to relax and help control breathing, blood pressure , heartbeat, and body temperature. The goal of AT is to achieve deep relaxation and reduce stress .

What are the benefits of autogenic training?

Autogenic training teaches your body to respond to your commands. This allows you to gain control over bodily functions that you normally have no control over, such as heart rate, blood pressure, digestion, body temperature, and breathing.

How does autogenic training make you feel?

Autogenic training has been found to be effective in reducing general symptoms of anxiety, irritability and fatigue. It can also be useful to increase resistance to stress and reduce sleeping problems. It can help you during periods of stress to feel more relaxed and be able to concentrate more effectively.

How do you perform autogenic training?

Follow these steps to practice autogenic training:

1. Take a few slow even breaths.
2. Focus attention on your arms.
3. Refocus attention on your arms.
4. Focus attention on your legs.
5. Refocus attention on your legs.

Is autogenic training evidence based?

Autogenic training appears to be a promising therapy to improve psychological well-being and quality of life in people living with chronic physical health problems, but no recent reports have synthesized the available evidence in this population.

What is autogenic training and biofeedback?

Autogenic training is a desensitization-relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz by which a psychophysiologically determined relaxation response is obtained. They incorporated the hand warming imagery of autogenic training and used it as an aid to develop thermal biofeedback.

What are the six stages of autogenic training?

Each lesson focuses on a different sensation in the body, and there are six established lessons (techniques) included in autogenic training:

• Inducing heaviness. Verbal cues suggest heaviness in the body.
• Inducing warmth.
• The heart practice.
• Breathing practice.
• Abdominal practice.
• Head practice.

How many stages are there in autogenic training?

Autogenic training is not complicated, but the lessons follow a specific progression and take a good deal of time and discipline to master. Success requires consistent, regular practice! There are six basic steps which are taught in series, one step per session.