AT PROCESS
Practice and effects
The main purpose of autogenic training is the achievement of autonomic self-regulation by removing environmental distraction, training imagery that accompanies autonomic self-regulation, and by providing a facilitative set of exercises that are easy to learn and remember.
Autogenic training is based on 3 main principles:
Reduction of afferent stimulation (both exteroceptive and proprioceptive)
Mental repetition of verbal formulae
Passive concentration
In the context of autogenic training passive concentration means that the trainee is instructed to concentrate on inner sensations rather than environmental stimuli. Passiveness refers to allowing sensations to happen and being an observer rather than a manipulator.
The training can be performed in different postures:
Simple sitting
Reclined armchair
Horizontal posture
The technique consists of six standard exercises according to Schultz:
Muscular relaxation by repetition of a verbal formula, "My right arm is heavy", emphasizing heaviness. During the initial stages of the training, the feeling of heaviness in the trained arm is more expressed and occurs more rapidly. The same feeling can be experienced in the other extremities at the same time in the other arm. Within a week, a short concentration can trigger the sensation of heaviness in a trainee's arms and legs.
Passive concentration focuses on feeling warm, initiated by the instruction "My right arm is warm".
Initiation of cardiac activity using the formula "My heartbeat is calm and regular".
Passive concentration on the respiratory mechanism with the formula "It breathes me".
Concentration on the warmth in the abdominal region with "My solar plexus is warm" formula.
Passive concentration on coolness in the cranial region with the formula "My forehead is cool".