According to a 2022 survey from the American Psychological Association, more than 75% of American adults are so stressed that it has negatively affected their health. This is disturbing because in addition to symptoms such as headaches, fatigue and sleep problems, chronic stress can contribute to potentially fatal conditions such as heart disease.
Multiple sources of stress and associated symptoms are overwhelming Americans!
But what if a simple mind-body technique could help? Let’s look at a modality called autogenic relaxation (or autogenic training), how it works and who can benefit from it.
Definition of autogenous relaxation
The word ‘autogenous’ means ‘coming from yourself’. This means that autogenic training is aptly named because it is a meditation-like practice rooted in self-initiated change.
The essence of the technique is learning to command your body to relax, using the power of the mind to influence physical states. It involves visualization and verbal cues to systematically relax different parts of the body, culminating in a recovery phase with stretching and deep breathing.
Fully mastering autogenic training requires regular repetition, sometimes for four to six months. But simply practicing it can be transformative and relieve stress in minutes.
For best results, experts recommend completing autogenous training under the guidance of a qualified instructor, such as a therapist. But ultimately you can practice the technique independently.
How does autogenic training work?
Researchers are still investigating the mechanisms behind autogenous relaxation. But studies suggest it activates the parasympathetic nervous system (PNS) – the part of the autonomic nervous system responsible for the body’s ‘rest and digest’ mode.
The PNS plays a crucial role in managing vital body functions such as heart rate and blood pressure, while promoting relaxation, recovery and digestion after periods of stress.
Experts believe that autogenic training works similarly to hypnosis and biofeedback, two other mind-body techniques that tap into the mind-body connection. This connection allows you to consciously influence physiological responses that are typically automatic, such as:
- Blood pressure
- Heartbeat
- Body temperature
What is autogenic training used for?
Autogenic relaxation is mainly used for stress relief. But research shows the benefits extend to a wide range of health conditions, including:
- Generalized anxiety
- Depression
- Fatigue
- Insomnia
- Chronic, unexplained pain
- Tension headache
- High bloodpressure
- Asthma
- Irritable bowel syndrome (IBS)
What are the risks of autogenic training?
Autogenic relaxation is generally considered safe for most people. But you may want to consult your healthcare provider before beginning to understand its possible effects. This is especially important if you have a serious health condition such as diabetes or heart disease.
The technique may also not be suitable for children under 5 years of age or for children with serious mental disorders such as schizophrenia. If you experience extreme anxiety or restlessness during or after autogenous training, discontinue the exercises and consult your doctor or a qualified autogenous training instructor.
Experts also recommend seeking supervision from a healthcare professional if you experience blood pressure fluctuations during or after exercises. Although autogenous relaxation can provide excellent support for a number of health conditions in addition to other treatments, it is important not to replace other medical treatments without consulting your healthcare provider.
How to do autogenous training for stress relief
Again, learning autogenous training from a professional will yield the best results. But here’s a taste of the exercises if you want to try them for yourself.
For added relaxation, consider following a voice recording to guide you through these steps so you can fully immerse yourself in the experience without distraction.
- Choose a quiet, comfortable place for your sessions. These exercises can be done sitting or lying down. Wear loose-fitting clothing so that you feel comfortable during your workout.
- Start by focusing on your breathing. Breathe in and out slowly and steadily in a comfortable rhythm. Then mentally repeat the phrase: “I am completely calm.” This affirmation can help you get into a relaxed state.
- Focus on parts of your body, starting with your right arm. While breathing slowly and evenly, repeat, “My right arm is heavy; I am completely calm.” Continue this process with your left arm and legs, always returning to the mantra.
- Then focus on your heart rate, followed by other parts of your body. While taking deep breaths, say to yourself six times, “My heart rate is calm and regular,” followed by, “I am completely calm.” Then do the same for other parts of your body, including your stomach, chest and forehead.
If you, like most Americans, are chronically stressed, autogenic training is a powerful tool that can lead you to relaxation and a state of well-being.
To get started, find a qualified instructor who will teach you the fundamentals and ensure you understand the techniques. As you become more comfortable with the process, you can continue the practice independently – releasing a calmer, more centered you.
References:
Stress in America 2022: Worried about the future, beset by inflation
Autogenic training – an overview | ScienceDirect Topics
Autosuggestion – an overview | ScienceDirect Topics
Relaxation techniques: what you need to know | NCCIH
Relaxation training for anxiety: a ten-year systematic review with meta-analysis – PMC
Autogenic training: a meta-analysis of clinical outcome studies
Autogenic training in mental disorders: what can we expect?
[Effect of Autogenic Training for Stress Response: A Systematic Review and Meta-Analysis]
Autogenic training as a behavioral approach to insomnia: a prospective cohort study
Chronobiometric assessment of autogenic training effects on blood pressure and heart rate.
Relaxation therapies for asthma: a systematic review – PMC