Autogenic Training

Description

What is autogenic training? Autogenic training is a relaxation technique that uses the Power of the Mind to relax the body. The term autogenic means “coming from within.” You can also think of it as a form of self-hypnosis. Establishing a routine practice may improve your overall health.

What does this training look like? Autogenic training may be done one-on-one or in a group. A session can last 15-20 minutes or longer. Participants are asked to find a comfortable position, usually sitting upright or laying down. They close their eyes and slowly repeat specific phrases that are intended to create calming sensations and relax different areas of the body. There are generally 6 focus areas. 1. Heaviness in your muscles 2. Warmth in your arms, legs, and other body areas 3. Slower and more relaxed heartbeat 4. Slower and more relaxed breathing 5. Relaxation of the belly 6. Coolness of the forehead

The key to this is consistency. It takes around 20 minutes each day. Listen to the recording every day for 100 days. If you skip day 46, the next day begins again with day 1.

What can autogenic training help with? Research shows autogenic training can help with many health concerns, including the following: • Tension and migraine headaches • High blood pressure • Disease of the blood vessels • Asthma • Pain without an obvious physical cause • Depression and anxiety • Sleep problems • Irritable Bowel Syndrome (IBS) • Some symptoms caused by Parkinson’s disease

Are there any risks? In general, autogenic training is very safe. The technique may be less safe for patients who have severe mental illness. Autogenic training is not advised for patients who have psychotic disorders like schizophrenia. If you have a history of mental illness, you may want to talk with your primary care provider before trying it out. You may also want to work with someone who can teach you about autogenic training before trying it on your own. It is important to remember that autogenic training works together with your other treatments, such as medications and mental health care. Autogenic training should not replace other treatments recommended by your health care team.