Autogenic training and how to do it

Autogenic training is an activation control technique that reduces anxiety by evoking bodily sensations such as heat or heaviness.

Written and verified by the psychologist Elena Sanz.

Autogenic training is a well-known and effective relaxation technique introduced by psychiatrist Johannes Schulz in the 1930s.. Despite its apparent simplicity, it is a training that requires practice and perseverance to be implemented properly. By inducing body sensations of heat and heaviness, this technique helps the individual reduce their level of activation and achieve a state of relaxation.

The main use currently given to autogenic training is as an adjuvant treatment in cases of excessive anxiety.. That is to say, despite the relaxing effect that is achieved on a physical and psychological level with this technique, this is not the end but the means. Teaching the person to control anxiety is the previous step to be able to implement other cognitive techniques.

In some cases the level of activation is so great that the subject is unable to cope with the psychotherapy tasks adequately. With this relaxation training you get the opportunity to control and reduce your anxiety at key moments, in order to get involved in cognitive tasks. which are the ones that will truly achieve long-term change.

What is autogenic training?

This technique aims to provide the patient with a simple and effective tool to control their own level of activation. This is achieved through passive concentration on bodily sensations, following some basic statements that will guide the training.

It is, therefore, an exercise in autosuggestion. To evoke the sensations (muscular heaviness, calm breathing) that commonly appear in a state of relaxation, to “convince” the body that it is relaxed.

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To begin putting autogenic training into practice, it is advisable to be in a suitable environment: free of noise and distractions, with dim lighting and wearing comfortable clothing. The posture recommended by Schulz himself consists of remaining seated in a comfortable chair, with the back supported and the forearms resting on the thighs. However, it can also be practiced while lying down, taking care not to fall asleep.

Heaviness

The first exercise is to evoke a feeling of heaviness in the extremities. To do this, once you are sitting or lying down comfortably, close your eyes and focus your attention on your right arm. Mentally repeat the statement “my right arm is heavy, getting heavier and heavier.”

Continue repeating the phrase and breathing calmly and slowly. When you feel heaviness in your arm, mentally repeat “I am completely calm.”. Next, perform the same sequence with the left arm, the right leg and the left leg.

Heat

Once you master the previous exercise you can continue the training adding new sensations. Then, once you have relaxed your entire body through the feeling of heaviness, focus your attention on your right arm again.

Repeat in your mind the statement “my right arm is hot, getting hotter.” Continue until that pleasant warm sensation is established. Then repeat the same sequence with the rest of your limbs and feel how the heat spreads through your body.

Next exercises

As you advance in practice and have a better command of the technique, New exercises are introduced progressively, up to a total of six. These evoke different sensations:

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Focus attention on the heartbeat on each limb, using a phrase similar to “my heart beats calmly.”Focus on breathingusing the affirmation “my breathing is calm and slow.”Focus on the abdomen and repeat: “my abdomen radiates heat.” Finally, we must focus on mind (locating it on the forehead) and with the phrase “my mind is fresh.”

Considerations about autogenic training

Training in this relaxation technique is long and progressive, so time and perseverance are required. It can be practiced self-taught, although it is advisable to have the guidance of a qualified professional, at least at the beginning.. The exercise must be pleasant at all times, so if you experience unpleasant sensations it is better to stop and try it another time.

Mastering all the exercises can take a long period, however, the first two are enough to evoke a pleasant feeling of relaxation. physical and mental. Autogenic training is an effective alternative for anyone who wants to learn to control their anxiety level.