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Restores the balance between the activity of the sympathetic
(flight or fight) and the parasympathetic (rest and digest)
branches of the autonomic nervous system. This has important
health benefits, as the parasympathetic activity promotes
digestion and bowel movements, lowers the blood pressure,
slows the heart rate, and promotes the functions of the
immune system. Autogenic, which means "self-regulation
or -generation," refers to the way in which your mind
can influence your body to balance the self-regulative systems
that control circulation, breathing, heart rate, and so
on.
Autogenic training
allows you to control stress by training your autonomic
nervous system to become relaxed. It is suggested that you
learn progressive relaxation first. Autogenic training will
then teach you to respond, in a passive manner, to verbal
and visual cues that reduce tension. By focusing on relaxing
phrases and images, the training conditions positive, relaxing
responses, such as rhythmic breathing and heart rate and
a warm, relaxed, heavy feeling throughout the body. Autogenic
training is based on the notion of passive concentration:
that is, you try to achieve your goal of relaxation by not
working actively to do so (as in progressive relaxation).
Practice autogenic training twice each day in order to maximize
the benefits. Choose times and places that are feasible
for an uninterrupted session. Wear comfortable clothes.
Sit or be in a position that allows total support for your
entire body. When you begin autogenic training, first work
on reducing your heart rate and calming your breathing;
then you can move on to trying to evoke warm, heavy, relaxed
sensations in your limbs and body. As you practice, try
to combine phrases with images in order to keep your mind
occupied. If thoughts do intrude into your session, just
observe them and let them go.
Benefits/Contraindications/Warnings
While autogenic
training is effective in reducing stress, tension, and anxiety,
it is not recommended for people with severe mental disorders.
A complete physical examination before beginning to practice
autogenic training, and people with diabetes, hypoglycemia,
heart conditions, and high or low blood pressure should
practice only under the supervision of their physician.
Training/Licensing
Self taught training
available. See Autogenic
Training websites.
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