Autogenic training: the relaxation technique to say goodbye to stress

How to relax and say goodbye to stress with autogenic training

Have you ever tried autogenic training ? It is a relaxation technique developed in the 1930s by the German psychiatrist Johannes Heinrich Schultz . After studying hypnosis, in fact, the doctor began to develop a method capable of making the patient autonomous during the relaxation process .

We asked Elisabetta Sedda , naturopath, for advice to learn more about this approach, because one of the best approaches to fight stress and remove anxiety with natural methods is autogenic training. It is a very useful relaxation technique because it helps to relax body and mind . Let’s find out more


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What is autogenic training

“In a sense, autogenic training is the Western version of Eastern meditation . Those born in countries far from these traditions sometimes find it difficult to integrate meditation practice into everyday life. On the contrary, learning to concentrate and relax with the TA can be more similar to our experience and give good results ».

What is autogenic training for and what are the effects

«The Autogenic Training exercises are an effective resource and can be recalled whenever we feel moments of stress and anxiety arrive. Furthermore, this technique, explains the expert, is useful in cases of:

  • bruxism,
  • weekend headache
  • neck pain,
  • insomnia,
  • muscle tension pain,
  • anxiety,
  • panic attacks,
  • all pathologies that suffer from accumulated stress

“Without realizing it, many people in moments of tension stop breathing , or contract their muscles. Thanks to the targeted exercises we go straight to the problem and re-establish a balance on a physical and mental level ». Through autogenic training we learn to better manage emotions and find a space on an inner level in which to find the connection with ourselves.

Practicing TA does not mean inducing a state of relaxation through suggestion, but rather involving the muscles and the nervous system, interacting with the neurophysiological level , through which a change occurs in the emotional response that the subject shows when faced with a stressful event.

Current research in neuroscience shows that the human brain thinks mainly in images , which is why developing a visual representation at a mental level capable of playing with colors and our emotions can have a powerful transformative value and change the way we think . themselves and the world.

Autogenic training: how to get started

Here are some ideas to get you started.

Voice-guided relaxation

«The effects of autogenic training have been assessed by means of a CT scan and over the years have shown important results» explains the expert: «What we are going to achieve is a form of relaxation guided by the word . Through the voice of the driver we reach a state of deep calm : session after session we will discover how to access this place of peace , located in our inner world , in an increasingly simple and automatic way, until we become completely independent in the relaxation process ” .

In fact, the autogenic training exercises can be replicated at home managed independently. How long does it take to become an expert? The results vary from case to case, however you need to make a commitment to yourself. «Training in relaxation requires a certain constancy. In general, to learn how to manage stressful situations effectively and completely autonomously, at least three sessions a week for six months are required ”.

Muscle relaxation through heat

Thanks to the voice we come to touch deep chords of our emotional state, using the body as a tool with which to create a personal, intense and engaging experience. Elisabetta Sedda explains: «At the beginning, during an autogenic training session we try to concentrate on a state of heaviness , which corresponds to the deep relaxation of all the muscles. By naming the different parts of the body, we begin to perceive a sensation of progressive abandonment which, gradually, will be transformed into an increasing sensation of heat. The person, in fact, is helped in trying to feel the warmth in the part on which we focus ». During the exercise of the heaviness the striated and smooth muscles begin to relax, while in the second phase, the exercise of heat, a peripheral vasodilation occurs which leads to an increase in blood flow ».

 Through the breathing

“Developing a positive image helps to change our mental patterns and helps us find new ways to react to events” explains Elisabetta Sedda. Through the exercise of the breath, the solar plexus, the heart and the fresh forehead, a state of deep well-being is achieved, the effects of which are visible in the long term.

When we relax the diaphragm and learn to breathe more consciously , we discover a deep connection with the body and a way of access to emotions , which can be used in every moment of daily life.


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