Autogenic training is a method of self-relaxation through concentration. Stress and anger should be positively influenced by breathing, pulse and skin circulation.

You learn the sensations of heaviness, warmth, coolness, breathing and heartbeat.

 

Autogenic training is used for migraines, asthma, digestive problems, high blood pressure, addiction, nervousness and anxiety, among other things.

 

Autogenic training is carried out in three basic postures:

 

 

• Supine position, mostly used for restful sleep.
• Active sitting posture in which you sit leaning slightly forwards to relax the shoulder and neck muscles.
• Passive sitting posture that allows you to relax at work or on the bus.

 

 

Autogenic training consists of six exercises:

 

Exercise 1: Concentrate on the increasing swords of the arms, legs, torso and the rest of the body for a maximum of 3 minutes at a time.

 

Exercise 2As exercise 1, but instead of heaviness, warmth is introduced.

 

Exercise 3Concentration on the heartbeat. The right hand is placed on the heart, the heartbeat is felt and a calm and steady heartbeat is consciously induced.

 

Exercise 4Concentration on breathing with the aim of free and relaxed breathing.

 

Exercise 5Both hands are placed on the upper abdomen to allow breath and warmth to flow into the abdomen.

 

Exercise 6: Imagine the coolness of your forehead and head.

 

Autogenic training is suitable for self-treatment, but an introductory course is recommended.