Autogenic training

Autogenic training is a relaxation technique developed by the German psychiatrist Johannes Schultz and first published in 1932.^[1] The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. During each session, the practitioner will repeat a set of visualisations that induce a state of relaxation. Each session can be practiced in a position chosen amongst a set of recommended postures (for example, lying down, sitting meditation, sitting like a rag doll). The technique can be used to alleviate many stress-induced psychosomatic disorders.^{[citation needed]}

Schultz emphasized parallels to techniques in yoga and meditation. It is a method for influencing one's autonomic nervous system. Abbe Faria and Emile Coue are the forerunners of Schultz. There are many parallels to progressive relaxation.

Example of an autogenic training session

1. Sit in the meditative posture and scan the body
2. "my right arm is heavy"
3. "my arms and legs are heavy and warm" (repeat 3 or more times)
4. "my heartbeat is calm and regular" (repeat 3 times)
5. "my solar plexus is warm" (repeat 3 times)
6. "my forehead is cool"
7. "my neck and shoulders are heavy" (repeat 3 times)
8. "I am at peace" (repeat 3 times)
9. finish part one by cancelling
10. start part two by repeating from steps 2 to cancelling
11. part three repeat steps 2 to cancelling

Many practitioners will choose not to cancel between the three iterations, in order to maintain deeper relaxation.

(Could the author please explain what cancelling is?)

Quite often, one will ease themselves into the "trance" by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation.

Effects of autogenic training

• Autogenic Training restores the balance between the activity of the sympathetic (flight or fight) and the parasympathetic (rest and digest) branches of the autonomic nervous system^{[citation needed]}. This has important health benefits, as the parasympathetic activity promotes digestion and bowel movements, lowers the blood pressure, slows the heart rate, and promotes the functions of the immune system.^{[citation needed]}

Counter-indications

Autogenic Training may be counter-indicated, or may need to be adapted, for a series of conditions including: heart problems such as myocardial infarction, diabetes, psychotic conditions such as schizophrenia, glaucoma, alcohol or drug abuse, epilepsy.^{[citation needed]}

Clinical evidence

Autogenic training has been subject to clinical evaluation from its early days in Germany, and from the early 1980s worldwide. In 2002, a meta-analysis of 60 studies was published in Applied Psychophysiology and Biofeedback,^[2] finding significant positive effects of treatment when compared to normals over a number of diagnoses; finding these effects to be similar to best recommended rival therapies; and finding positive additional effects by patients, such as their perceived quality of life.

In Japan, four researchers from the Tokyo Psychology and Counseling Service Center have formulated a measure for reporting clinical effectiveness of autogenic training.^[3]

Autogenic training was popularized in North America particularly among practitioners by Wolfgang Luthe, who co-authored, with Schultz, a multi-volume tome on Autogenic Training. Luthe was a firm believer that Autogenic training was a powerful approach that should only be offered to patients by qualified professionals.

Like many techniques (Progressive Relaxation, Yoga, varieties of meditation) which have been developed into advanced, sophisticated processes of intervention and learning, Autogenic training, as Luthe and Schultz wrote in their master tome, took well over a year to learn to teach and over a year to learn. But some biofeedback practitioners took the most basic elements of autogenic imagery and developed "condensed" simplified versions that were used in combination with biofeedback. This was done at the Menninger foundation by Elmer Green, Steve Fahrio, Patricia Norris, Joe Sargent, Dale Walters and others, where they took the hand warming imagery of Autogenic training and used it as an aid to develop thermal biofeedback.

References

• Bird, Jane; Christine Pinch (2002). Autogenic Therapy - Self-help for Mind and Body. Newleaf (Gill & Macmillan). ISBN 978-0717134229. 

• Luthe, W. & Schultz, JH. Autogenic Therapy, first published by Grune and Stratton, Inc., New York, (1969). Republished in (2001) by The British Autogenic Society. In six volumes.

Vol. 1 Autogenic Methods

Vol. 2 Medical Applications

Vol. 3 Applications in Psychotherapy

Vol. 4 Research and Theory

Vol. 5 Dynamics of Autogenic Neutralisation

Vol. 6 Treatment with Autogenic Neutralisation

External links

• The British Autogenic Society
• Spanish Society of Psychotherapy and the Institute for Autogenic Psychotherapy (in Spanish)
• An audio version of the autogenic training
• Autogenics: A self-help training schedule