What is autogenic training? It is a relaxation technique that teaches your body to respond to verbal commands. The commands "tell" your body to relax and control breathing, blood pressure, heartbeat, and body temperature. The goal of autogenic training is to achieve deep relaxation and reduce stress. It consists of six standard exercises that make the body feel warm, heavy, and relaxed.
Today I tested this technique by listening to an audio tape that led me through the exercise. The purpose of this exercise was to command blood flow from my body's core to my arms to reduce muslce tension, the number one symptom of stress. By directing blood to my arms the muscles become saturated and heavy like a wet sponge. I laid on my back and closed my eyes and took a deep breath. As I took that deep breath I said the word "relax". After a few deep relaxing breaths I commanded my blood flow to my arms by thinking to myself that I would like to move the flow of blood from my core to my arms. I really visualized the blood flowing into my arms and could feel it rushing into and filling my arms making them feel heavy and warm. As I was doing this I was surprised how my body responded to my command and my visualization. With each breath I thought to myself that I would like to have a warm and heavy feeling in my arms and hands (and they sure did). The more I visualized it the more I could actually feel the blood flow into my arms and the warm and heavy feeling that accompanied it. The audio guided me to continue this thought and visualization for a few minutes and then said to try to lift my arms and that they would not want to. This was very true... they felt so heavy and warm and relaxed that I did not want to move them and almost like they felt to heavy to do so. At the end of this exercise I felt very relaxed and aware of my environment and had a good sense of calm surrounding me.
I tend to get very tense shoulders and will definitely use this technique to help relax those muscles. This was a great exercise.
Hi Sara,
ReplyDeleteYour blog is very beautiful. Books definitely help me relax.
You speak of visualizations often in your post. That is interesting. As soon as the voice began describing the phenomena, I started imagining my body doing the action. For example, when he said the veins opening up and allowing blood to flow through, I pitcured in my mind my viens and arteries widening and blood rushing in and out of my arms and fingers. This was by far the most amazing relaxation technique I've ever tried.
Hi Jessie...
ReplyDeleteI have to agree that it was an amazing technique and I was surprised at the reponse of a simple command. It makes me realize how very much we are in control of our own health and well-being.