What is autogenic training?
Autogenic training is a technique for deep relaxation and self-hypnosis. Using a series of standard exercises, it induces a feeling of warmth and heaviness that affects your relaxation response. It works on the important principle that with some initial guidance and encouragement you can use this technique yourself to relieve stress. It can be done in any setting at any time, without the need for an outside instructor or health care provider.
What is autogenic training used for?
Studies on the use of autogenic training have shown that it can improve sleep difficulties, promote relaxation, reduce anxiety, lower blood pressure and help manage pain. You are encouraged to practice it a few times a day to experience the benefits of deep relaxation and to counter the effects of chronic stress.
What can I expect when I try?
Autogenic training consists of six standard exercises in a specific sequence to create a feeling of weight and warmth in your body, as well as regulating and relaxing your heart rate and breathing. As you learn the Autogenic Workout, the instructor will use a calm, relaxed voice to give verbal instructions about the sensations in your body that you can repeat in your head.
Where can I find out more?
To learn and practice autogenic training, join the IDARTO Centre for “Skills for Change” or psychological techniques for the video library “Psychologist in your pocket”.
References:
- Hidderley, M., & Holt, M. (2004). A pilot randomized trial assessing the effects of autogenic training in early stage cancer patients in relation to psychological status and immune system responses. European Journal of Oncology Nursing, 8(1), 61-65.
- Simeit, R., Deck, R., & Conta-Marx, B. (2004). Sleep management training for cancer patients with insomnia. Supportive care in Cancer, 12(3), 176-183.
- Science Direct. (August 27, 2021). Autogenic Training. https://www.sciencedirect.com/topics/medicine-and-dentistry/autogenic-training