Autogenic Training
An embodied relaxation technique helpful during major life transitions which once learnt becomes a tool for life.
Imagine being given a tool kit that was always with you, to use wherever you were, whenever you needed it. A simple yet powerful deep relaxation technique that would help you better manage the stresses, strains and inevitable up and downs of life. That had the ability to dramatically reduce reactivity and drama, leading to a more light hearted approach, being kinder and more tolerant to your self and others.
What is Autogenic Training
Autogenic Training (AT) was developed in Berlin in the 1930s by the German psychiatrist Schultz. While using hypnosis his subjects reported overall relaxation and sensations of heaviness and warmth in the limbs and body. He wondered if by suggesting heaviness and warmth, a similar state of relaxation with its beneficial stress reducing effects could be induced. The 6 standard exercises he developed, focus on heaviness and warmth in the limbs, muscular skeletal and circulatory system, as well as awareness of the heartbeat, breathing, abdomen and forehead.
Alongside the 6 standard exercises a series of verbal and physical off loading exercises are introduced. They help release current or suppressed anger, anxiety or tears. Unexpressed emotions can become stored in the body and lead to symptoms, either now or in the future. These can be powerful catalysts for change and a move towards well-being.
How it works
AT works by switching off our fight or flight and allowing the relaxation response associated with rest, repair and recuperation. The hormone adrenal cortisol associated with fight or flight, sends increased blood flow to the muscles allowing us to run faster, away from the bear in the forest. In the past this was essential for survival and can still be required. However, the stress response can become over activated and the ability to switch it off can be lost. If the body is unable to rest and repair, long term stress begins to create physical and emotional changes and the body is unable to bounce back as before. Sleep may be affected, anxiety, depression and physical symptoms worsen or appear. AT switches off the bodies stress response and back on its relaxation response. As we start to rest and repair our reactivity to events, comments, or people’s behaviour is dramatically reduced leading to a calmer way of being. As our heart rate slows, blood pressure is lowered and immune system function improves, the health benefits are widespread and significant.
What’s involved in learning?
Autogenic is from the Greek word autogenetos meaning ‘coming from within the body’ so is repeated in your own mind. Listening to the teacher is just that, listening and is not a self-generated practice. The potential transformation comes from making the commitment to yourself. It involves an initial 1:1 assessment followed by meeting once a week for 8 weeks either 1:1 or in a group. During this time you are expected to practice 2-3 times daily and keep a training diary of your observations. This helps to deepen insights, record what’s noticed for further discussion and see how you’re getting on. A final session 6 weeks later gives an opportunity to see how things are going and reflect on changes that have taken place.
