Do you find it difficult to switch off? Is constant tension robbing you of energy?
Autogenic training (AT) is a relaxation technique based on the principle that anyone can improve their ability to relax with the help of autosuggestion. Repeating specific phrases as silent thoughts has a direct effect on the autonomic nervous system. This creates a balance between tension and relaxation with positive effects on both physical and mental health.
AT is helpful for many conditions but is primarily used to manage stress. It also helps to reduce anxiety, promotes inner peace, regulates blood pressure and improves sleep.
Relaxation, reduced stress
Improved concentration and sense of inner peace
Better mental performance and resilience
Greater emotional stability and life satisfaction
Positive influence on psychosomatic issues
Less pain and tension
Slower pulse and more even breathing
Lower oxygen consumption
Lower (arterial) blood pressure
Better skin conductance
Autogenic training is a technique that fosters the mind’s ability to produce relaxation in the body.
You will need precise instructions to learn this relaxation technique. The exercise is carried out lying down or in a relaxed seated position, eyes closed. Repeat a set of phrases in your mind at least six times. Suitable examples are: ‘I’m completely calm’ or ‘my arms are very heavy’. At the end of a session, you return to the present feeling alert and receptive.
Autogenic training is most commonly used to lower stress. When practised regularly, it can help you to become more relaxed and less susceptible to stress, whether at work or at home.
We like to use AT during coaching or mental health training to lower stress levels at the start of a session. This helps you achieve a more relaxed state of mind, enabling you to step back and look at issues with less emotion. The result is that your decision-making becomes more rational and you reflect better on the situation you’re in. It’s also helpful for anxiety, fear of flying and travel sickness. Regular practice can help you recover and relax quickly after a stressful situation.
Your Mental Health Coach will provide professional autogenic training guidance, tailoring it to meet your needs. They can also help you learn and optimise this method so you can continue your relaxation journey at home.
If you often feel stressed and harassed, this form of relaxation can help to reacquaint you with your body as you consciously observe and accept your thoughts, sensations and feelings.
