Autogenic Training is a form of self hypnosis that aims to induce a state of relaxation and wellbeing, and to utilize the body's own healing power. Its originator was Dr Johannes Shultz, a psychiatrist and neurologist, who was strongly influenced by Professor Oscar Vogt, who had dedicated high life to psychosomatic medicine. Shultz developed Vogts theory that patients who practiced simple verbal exercises to induce hypnosis could alleviate many physical and mental ailments.
Intoduction :
The basic idea of the training program, devised by Johannes Shultz in the 1930s, is that the body should follow the dictates of the mind. Autogenic training should also allow a person to become totally relaxed at any time. It is believed by its proponents that autogenic training does far more than this.
Autogenic therapy is designed to relieve stress and benefit stress-related conditions such as migraine, headaches, insomnia, depression, anxiety, asthma, irritable bowel syndrome, high blood pressure, eczema, PMS and cases of infertility involving high levels of the stress hormone prolactin.
In the 'fight or flight' response to a perceived threat, stress hormones flood the system, the heart pumps faster, muscles tense and the breathing rate increases. Stress in modern life is often mental or emotional, and the strain of being in a constant state of alert can lead to illness and depletes the immune system that fights infection. The 'relaxation response' reverses these reactions, so that muscles relax, breathing becomes slower and regular and the alpha brainwave associated with calm appears.
Writers, artists and musicians report enhanced creativity and imagination, athletes practise it to reduce tension and anxiety when competing, and airline crews say it can help jet lag.
Autogenic Training is taught one to one, or in groups of 6 - 8, over a period of 8 weeks. The aim of the technique is to induce a balance between the two hemispheres of the brain, as well as between the two branches - sympathetic and parasympathetic - of the autonomic nervous system. It aims to give the student the power to induce physical and mental relaxation from within.Extensive research has been carried out on the technique, and in some areas it is available on the NationalHealth Service. It is said to be effective for a myriad of conditions ranging from high blood pressure to ME, depression and addictions.
Working :
Autogenic training consists of six standard exercises that make the body feel warm, heavy, and relaxed. For each exercise, you get into a simple posture ,sitting in a comfortable chair , concentrate without any goal, and then use visual imagination and verbal cues to relax your body in some specific way.
The Six Initial States of Autogenic States are as follows :
1. Focus on sensations of heaviness throughout the arms and legs.
2. Focus on sensations of warmth throughout the arms and legs.
3. Focus on sensations of warmth and heaviness in the area of the heart.
4. Focus on breathing.
5. Focus on sensations of warmth in the abdomen.
6. Focus on sensations of coolness in the forehead.
Autogenic training can help in :
* Hyperventilation - breathing that is deeper and more rapid than normal.
* Asthma - inflammation in the tubes that carry air to the lungs, resulting in periodic episodes of difficulty breathing, wheezing, chest tightness, and coughing).
* Constipation and diarrhea.
* Gastritis and stomach spasms.
* Ulcers -sores on the skin or on a mucous membrane, such as inside the mouth, stomach, or intestines.
* Racing heart and irregular heartbeat.
* High blood pressure.
* Cold hands or feet.
* Headaches.
* Thyroid problems, such as an overactive thyroid (hyperthyroidism).
Autogenic Training is not recommended for :
* Children younger than age 5.
* People with severe mental or emotional disorders.
Precaution :
There are, however, certain cautions to consider. It is strongly advised that training only take place under the guidance of a qualified instructor. Why? If not properly handled the techniques could be dangerous. Emotional problems could result from improper execution of the techniques. There is also the danger that a person may see autogenic training as a cure-all and neglect needed medical attention. Autogenic training, in fact, has its roots in hypnotism. It has been described as a form of self-hypnotism.
