Autogenic training: description of the method, relaxation exercises

In moments of stress, despair, despondency, everyone at least once tried to console themselves. “Everything will be fine”, “These are temporary difficulties”, “I will overcome everything” - these familiar phrases are actually affirmations. Life attitudes that autotraining actively uses in its practice. So from time to time, without even knowing it, we all have to do it. But it is much more useful and effective to practice it purposefully. Moreover, it is able to heal not only the spirit, but also the body.

What it is

Autogenic training, or AT, or autotraining is a method of psychotherapy that involves the independent restoration of internal harmony and balance of homeostatic mechanisms disturbed due to stress. In the process of regular self-hypnosis and autodidactics, muscle relaxation occurs, which has a positive effect on well-being and the general condition of the body. From a medical point of view, the therapeutic effect is explained by the following chain:

Relaxation → Trophotropic reaction → Tone of the parasympathetic part of the autonomic nervous system → Reducing the activity of the hypothalamus and limbic part of the brain → Neutralization of the stress reaction

It is often compared to hypnosis, but there are many differences between the two. One of the clear advantages of self-hypnosis is the active role of the patient, who himself controls the entire process.

In psychotherapy it is part of the main course of treatment of mental disorders, which have become the starting point for bodily diseases (psychosomatics). In psychology, it is actively used to increase self-esteem, with high levels of anxiety, chronic fatigue, as well as when working with motivation and personal standards.

Etymology. The term “Autotraining” goes back to the ancient Greek “αὐτός” - translated as “oneself” and the English “training” - “to train, educate.”

Contraindications

Many people suffering from depressive and neurotic disorders often experience insomnia. Autogenic training can be a great sleep aid. However, like many methods of psychotherapeutic influence, there are certain limitations. Experts do not recommend engaging in these practices during exacerbations of various diseases, vegetative crises and attacks of clouding of consciousness.

Many acute somatic diseases are the main contraindication to autogenic training. It is recommended to use this technique of influencing the body and spirit in the presence of emotional exhaustion caused by various phobias, stress or depression.

Brief historical excursion

• 1910

French psychologist (part-time pharmacist) Emile Coue (1857-1926) opened a psychotherapy clinic in Nancy (France), which he himself called “a school of introspection through conscious self-hypnosis.” He actively used the group passive-suggestive method. He put patients into hypnosis, in which they said the same phrase to each other day after day: “I’m getting better every time.” Coue's method was ridiculed and criticized - exactly until the moment when completely healthy people began to leave the clinic, who had already lost all hope of a full, normal life.

• 1932

German psychiatrist and psychotherapist Johann Heinrich Schultz (1884-1970) published the monograph “Autogenic training, concentrated self-relaxation,” which is still a classic of auto-training today. He was the first to scientifically explain what it is, how it affects the body and psyche, and in what cases it helps. The self-hypnosis schemes he developed are accepted all over the world. He is the founder of psychosomatic medicine.

• 50s of the XX century

Schultz's auto-training began to be used in the USSR to treat stress among political leaders. True, the methodology was slightly adjusted. The recommended 30-day course was reduced to 22 days, since the vacation lasted that long.

• 1956

The German doctor, navigator, and sailor Hannes Lindemann (1922-2015) made the transatlantic crossing in a canoe (later repeated in a kayak). The point is that he did not do this for the sake of the Guinness Book of Records, fame, fanatical love of the sea or the desire to conquer the elements. He immediately voiced his main goal - to tell the whole world about the limitless possibilities of auto-training, which he was passionate about. Subsequently, he published several books on this topic with clear statements of goals, affirmations, study plans, exercises, according to which he lived and worked.

The modern method of auto-training is multifaceted and represents many schools and movements.

This is interesting. “Yogic sleep” is a predecessor of auto-training. Blood circulation, breathing, and metabolic processes slow down. The Indian yogi Satyananda in the middle of the last century, based on ancient Eastern teachings and modern research into brain physiology, developed the system of yoga nidra (sleep yoga). Psychotherapists use it in their work for autogenic training. As well as to other directions: hatha yoga, raja yoga, etc.

Basic techniques

Schultz

Classic auto-training is carried out exclusively according to Schultz. There are two stages.

Level 1. Lowest

Exercises for superficial relaxation, available to everyone for self-hypnosis. Schultz described in detail 6 exercises and poses. At this stage, he attached particular importance to the concept of “switching,” when the activity of the cerebral cortex decreases. A kind of intermediate station between wakefulness and sleep, close to the first stage of somnolence (hypnotic sleep).

Level 2. Highest

Deep trance states, reminiscent of hypnotic sleep, guided and controlled by a specialist. They are used only in advanced cases when it is necessary to evoke complex experiences. The session always follows the same pattern. The specialist asks you to close your eyes and imagine a vivid image. When it is visible in all details, the picture changes. The psychotherapist suggests imagining an abstract concept (naturally, associated with the disorder for which the patient is being treated). This could be justice, happiness, prosperity, etc. Schultz emphasized that the highest level of auto-training is the same as catharsis in hypnosis.

Other author's developments

Schultz's auto-training was constantly adjusted, modified, and improved. Therefore, today there are a large number of schools, movements, trends that offer their own vision of the process of self-hypnosis. However, they are all based on the classics.

Psychoregulatory training

Authors: K. I. Mirovsky, A. N. Shogam. Indications: asthenia, hypotension. In just 2 auto-trainings we achieved a 2-fold reduction in blood pressure.

Psychotoning training

Authors: A. V. Alekseev, L. D. Gissen. Indications: intensive training, preparation for competitions. A technique aimed at maximizing muscle relaxation. Promotes rapid recovery, relieves soreness, increases endurance and other physical indicators.

Managing Fantasies

Author: D. Müller-Hegemann. Indications: childhood trauma, stress, depression. He focused on the images that appeared before his eyes during relaxation. The main technique is visualization. Affirmations, stream of consciousness, inner speech are secondary. The point is that in a state of relaxation the patient reproduces and overcomes his psychotraumatic experience.

Physiological auto-training

Authors: N. Kleinsorge, G. Klumbies. Indications: psychosomatics. Interesting technique. Psychotherapists initially divide all patients who come to them into groups depending on what they complain about: head, heart, stomach, joints, blood vessels, lungs, nervous system. And only after that they select affirmations and techniques for working with them.

Verbal-figurative and emotional-volitional state control

Author: Academician G. I. Sytin. Indications: psychosomatics. An effective method that actually works. It was tested from personal experience by the author himself. Sytin, a participant in the fighting in the Second World War, was injured and was able to fully recover using his unique technique. Subsequently, he advised Soviet cosmonauts before flying into space (including Gagarin). Now 94 years old, he continues to work with famous artists and politicians. His affirmations are called “healing attitudes.”

Dynamic auto-training

Author: Ya. I. Koltunov. Indications: excessive stress (mainly physical). Developed a methodology for complex self-programming. The basis is meditation during training, most often while running. The technology was actively used to prepare astronauts for space flights.

Psychotechnical games for AT

Authors: Yu. V. Pakhomov, N. B. Tseng. Indications: childhood phobias, psychotrauma, disorders, deviant behavior. Before this technique, the use of auto-training for children was quite problematic. Psychotechnical games and exercises helped find a way out of the situation.

AT for beginners

Author: V. L. Levi. Indications: mastering autogenic training to restore internal balance and improve well-being. The course is 15 weeks. Allows you to immerse yourself in the auto-training system proposed by the author. Each step is described in detail, the exercises are explained in detail, and affirmations are prescribed. Levi's second education is in music, so he accompanies his lessons with recommendations for selecting melodies that will help enhance the effect of self-hypnosis.

Rakitsky

Surely everyone knows the name Andrei Rakitsky. Doctor, hypnologist, psychotherapist, medical psychologist. Offers a variety of auto-training courses:

• morning affirmations;
• positive self-hypnosis;
• hypnosis to improve sleep;
• bodily relaxation;
• unloading and recovery.

Rakitsky’s auto-trainings are often criticized because they represent a symbiosis of different practices. A phrase from Schultz, an affirmation from physiological AT, the healing mood of Sytin, musical accompaniment from Levi - the result is something new, but far from original and not necessarily working. There are many audio files and videos on his behalf on the Internet - if you wish, you can watch and listen. Perhaps even try it in practice. Reviews about his programs are quite contradictory.

Stages of performing auto-training

Any auto-training session should be organized. Improper organization of exercises can lead to the fact that you may not get the desired effect from them.

It is customary to distinguish three stages of auto-training

:

• First

  - This is autogenic immersion. It is necessary to sit in a suitable environment (so that nothing interferes with the exercises), take one of the necessary poses, close your eyes and try, using self-hypnosis formulas, to achieve complete relaxation of the body muscles. Tension of any muscle stimulates the brain, and this prevents the achievement of an autogenic state. The muscles of facial expression and chewing, as well as the muscles of the tongue and hands, have a particularly strong effect on the brain, so relaxing them needs to be taken most seriously.

  During the first stage, you need to focus on a state of calm and complete relaxation. You should give up all heavy and “stressful” thoughts and think about something light and pleasant. Concentration should be passive in nature. To achieve the desired state, you can use various suggestion formulas and use visual images. The final result of the first stage is a half-drowsy state, half-asleep, in this state the subconscious is open to introducing the necessary formulas.

• Second phase

  – these are the actual exercises. They are aimed at changing your internal state. It is necessary to prepare for this stage in advance. To do this, you need to make a list of problems that you intend to solve with the help of auto-training, and distribute them by degree of complexity. When carrying out exercises, you should start with the simplest problem, this way the maximum effect is achieved.

  During the exercises, it is necessary to create positive images that are opposite to the intended problems. You should also formulate special formulas for self-hypnosis. These formulas should be short, individual (compiled for yourself) and positive. The latter is especially important: the texts of formulas should not contain negative particles. For example, the formula “I’m not afraid to perform” can increase fear, so instead you should say “I’m ready to perform.”

• Third stage

  autotraining – exit from the autogenic state. It should be smooth and consist of several steps, each of which must be completed in full. At this stage, special formulas of self-hypnosis are also used, which give the body a surge of strength and energy, and a readiness to act actively.

Application

The versatility and wide coverage of diseases and disorders allows the active use of the autogenic training method in various areas:

• in psychology - to correct personal priorities, standards, attitudes;
• in psychotherapy - for the treatment of personality and behavioral disorders;
• in medicine - to eliminate psychosomatic symptoms and alleviate the condition of many diseases (see indications below);
• in sports - not only to relax muscles, but also to achieve victorious results, activate hidden reserves;
• in professional areas - to relieve nervous and emotional stress, the opportunity to deeply and fully relax (especially in case of violations of the work schedule and for positions with increased responsibility), for career growth;
• in everyday life - to calm nerves, restore balance, overcome fears (before a performance or an important conversation).

If you master the basics of auto-training, you can:

• control involuntary processes such as heart rate, headaches, nervous tics;
• organize the process of self-education, starting with the elimination of minor unpleasant habits and ending with the development of strong-willed qualities of character;
• restore performance, activate imaginative thinking, increase concentration, strengthen memory;
• relieve stress in just a few minutes;
• overcome the stereotypes of society, go beyond them;
• stimulate creativity through intuitive processes and belief in your potential.

The possibilities of auto-training are almost limitless and largely depend on the personal standards and attitudes of the person himself.

What can you do with Autotraining?

We will use this technique for another very important purpose; to change negative attitudes. Read what negative attitudes are here.

Below I give you a simplified and shortened description of the technique.

Here's what you can do after mastering AT:

1. Calm down, effectively relieve physical and mental stress. This is of great importance for the prevention of fatigue, neuroses and psychosomatic diseases.
2. Take a quick rest. Restoring strength in an autogenic state is much faster than during sleep, simply lying down, watching TV or listening to music.
3. Independently regulate body functions such as blood circulation, heart rate and breathing, blood supply to the brain, which is very important for the treatment of psychosomatic diseases.
4. Fight the pain.
5. Activate mental and physical functions, for example, attention, memory, imagination, ability to exercise.
6. Activate creative resources through the development of intuition and imaginative thinking.
7. Defeat bad habits by rationally combating stress, emotional and intellectual activation.
8. Know yourself deeply. Ancient sages and doctors considered deep self-knowledge to be a condition for health and personal development.

Indications and contraindications

Indications

In psychotherapy and psychology:

• anxiety and depression, emotional stress;
• insomnia;
• low self-esteem;
• increased anxiety;
• neuroses, neurasthenia;
• sore throat, overtraining.

In psychosomatics:

• bronchial asthma;
• hypertension;
• skin diseases;
• obliterating endarteritis, angina pectoris, arthritis;
• stuttering;
• obesity;
• epigastric pain, constipation, ulcer, diffuse spasm of the esophagus;
• vegetative-vascular dystonia and its numerous accompanying symptoms: dizziness, nausea, fatigue, arrhythmia, shortness of breath, rapid breathing, difficulty urinating, joint pain.

Auto-training has shown low effectiveness in the treatment of hypochondria, hysteria, psychasthenia and obsessive-compulsive disorder. But they are useful for women during childbirth, as they help relieve pain during contractions.

Contraindications

• Darkened consciousness;
• rave;
• hallucinations;
• acute somatic attacks;
• fever.

Experts believe that auto-training cannot be mastered in the absence of motivation and low intellectual development.

by Natalia • 4 Comments

AT study in the club occurs by levels. Each previous level is like a step. In order to feel confident at a new level, it is very important to thoughtfully approach the study of each level. Even if you already have skills or knowledge in the field of AT, be sure to remember the elementary truths. Autogenic training affects human psychology. And this area of ​​human existence is so multifaceted and...

Read →

Relaxation

Basics

There is an opinion that auto-training is one of the great self-deceptions, which is completely ineffective. But experts working in this field explain all cases of failure and failure by ignorance of the basic principles of this method. To achieve results, it is extremely important to first study the theory and gradually implement it into practice.

Motivation

All schools, currents and trends unanimously believe that the basis of autogenic training is motivation. You need to really want to get rid of the disease, extra pounds or inferiority complex.

Believe in yourself

Directly related to the previous point, but still not the same. Sometimes a person cannot achieve his goal, despite all his efforts and powerful motivation, only because he has low self-esteem. He cannot correctly formulate personal standards and attitudes that allow him to get rid of problems. Constantly afraid that he won’t cope, won’t live up to it, doesn’t deserve it. Only by changing your self-image can you gain inner strength that can change your quality of life for the better.

Therefore, first you need to work with affirmations that get rid of the inferiority complex.

Ability to concentrate

Experts suggest getting rid of obsessive thoughts that prevent you from concentrating on a problem with the help of a special exercise. It is useful to perform it before each auto-training (and any important event). Take a deep breath. Fix your breathing. Feel the tension in the solar plexus area. Forcefully inflate your stomach. Exhale sharply through your mouth. Repeat three times at intervals of half a minute. After this, the brain will be ready to perceive affirmations.

Situation

If during autogenic training there is a hubbub from the window, the phone rings or vibrates every now and then, and family members pester you with questions and conversations, the event will be a failure. It is extremely important to create an atmosphere of absolute relaxation. This requires silence, peace and complete isolation from others.

Correct formulation of settings

The particle “not”, vague wording, unclear goals and objectives, indefinite modal verbs - there are many prohibitions for affirmations. The specific result depends on how well they are compiled.

In addition to all these points, when autotraining, consistency, regularity of classes, seriousness of intentions, and support from loved ones are important. It's not easy to take it all in. Therefore, one of the most valuable recommendations for anyone who has decided to master AT is to start by visiting a psychotherapist. He will help you get around the main pitfalls and will supervise the process, guiding and correcting errors.

Exercises for autogenic training

Autogenic training is a set of formulas for self-hypnosis that must be repeated when performing a particular exercise.

Six standard formulas developed

:

• Feeling of heaviness

  . It is necessary to take one of the starting positions listed above and mentally say: “I am completely calm.” After this, slowly, in a state of absolute calm, mentally say several times: “My right hand is very heavy” (for left-handed people the left hand will be). After this, mentally say again: “I am completely calm.” The “heavy hand” formula is mentally spoken out during exhalation; you can imagine that there is actually something heavy on your hand or that it is filled with some kind of heavy liquid. Relaxing the muscles of this arm will feel like real heaviness. To control the sensations, you can slightly raise your hand several times to make sure that “heaviness” appears.

  Subsequently, a feeling of heaviness is caused in the other arm, in both arms, in the legs, in the arms and legs, and finally in the whole body. The purpose of the exercise is to develop the ability to easily and quickly create a feeling of heaviness throughout the body. After this, move on to another exercise.

• Feeling warm

  . At first they cause a feeling of heaviness throughout the body. Then you need, as in the first exercise, to calmly say several times while exhaling: “My right hand is warm,” and then, “I am completely calm.” As in the first exercise, you should gradually learn to evoke a feeling of warmth throughout the body. You can use figurative representations - for example, how a hand is immersed in a warm liquid. Once the exercise is completely mastered, you can move on to the third.

• Mastering Heart Rate

  . For this exercise, you need to learn to mentally count your heartbeats (pulse). First, this exercise is performed in a supine position, with the right hand placed in the area of ​​the heart or radial artery. To prevent your arm from straining, you need to place something under your elbow - for example, a pillow. Having positioned yourself in this way, you must first create a feeling of heaviness and warmth throughout the body.

  Then you need to mentally repeat several times: “The heart beats calmly and evenly,” and then - “I am completely calm.” At the same time, you should not concentrate on the work of the heart; you must remain absolutely calm.

  An exercise is considered fully mastered when the ability to change the rhythm of your heart to one degree or another appears.

• Regulation of breathing rhythm

  . To do this, first evoke feelings of heaviness, warmth and a calm beating of the heart, and then mentally say several times: “I am breathing completely calmly,” after which also mentally – “I am completely calm.” This exercise is perhaps the simplest, so you can quickly master it.

• Feeling of warmth in the abdominal cavity and solar plexus area

  . This is the most difficult exercise of the entire complex. But also one of the most important. After all, the solar plexus is a kind of “abdominal brain”; it regulates the activity of many internal organs and, in particular, controls our well-being and mood.

  First, you need to evoke feelings of heaviness, warmth, even heart rate and even breathing. Then you need to mentally repeat several times: “My solar plexus radiates warmth” or “My stomach is warmed with pleasant warmth,” and then “I am completely calm.” Your attention should be focused on the solar plexus area. It is located in the abdomen, in the middle between the navel and the end of the sternum. You can, as in previous cases, evoke figurative ideas - for example, think that there is something warm in the solar plexus area.

• Coolness in the forehead

  . After evoking all the previous sensations, you need to mentally say several times: “My forehead is pleasantly cool” and once - “I am completely calm.” Attention should be concentrated in the area of ​​the forehead and temples. The exercise is considered quite difficult to master. You can also use figurative representations here.

When these six exercises are sufficiently mastered, long self-hypnosis formulas can be replaced with shorter ones, for example: “Calm ...”, “Heaviness ...”, etc.

When performing exercises, it is necessary to concentrate attention on certain areas of the body, but the concentration should be very calm, “passive”. Exercise should be enjoyable, not tedious.

Each new exercise is mastered within two weeks, two or three times a day. It turns out that 12 weeks (about three months) are allotted for mastering the entire complex. It also turns out that the very first exercise is performed for all twelve weeks, the second for three weeks, and the sixth for only two weeks. The duration of each workout is at least two minutes.

The six exercises listed above constitute the lowest level of autogenic training. The highest level consists of meditation exercises, during which one becomes able to evoke vivid visual images and even immerse oneself in a state of “nirvana.” Such exercises are quite difficult for beginners, should be performed only after a long mastery of the lower level and therefore have not found wide application.

Low-level exercises put the brain in a state of reduced activity. An electroencephalogram of the trainee's brain shows that his state is in an intermediate stage between wakefulness and sleep. This state in itself is close to what is observed during the first stage of hypnotic sleep.

Technicians

To organize autogenic training, you need to master a number of techniques.

Relaxation

Wakefulness with reduced activity of psychophysiological functions. Achieved through consistent tension and relaxation of individual muscle groups. Jacobson describes it in detail.

Contemplation

Maximum concentration of attention on a specific subject. It can be constant (continuous contemplation for several minutes), rhythmic (looking at an object for 1 minute, then removing its image from memory) and mental (through imagination). Described by Levi.

Autosuggestion

Self-hypnosis of thoughts without criticism, doubts and fears. Based on speaking (listening, viewing) affirmations. Well written by Kue and Sytin.

Visualization

Creating a visual image in your thoughts. In this case, other sensations (through hearing, touch, taste) can be used as auxiliary techniques. The most common methods: imagery, sensory reproduction of images, visual meditation, guided imagination. You can look at the Simonton couple.

Ideomotor autotraining

Reproduction of the movements of the expected activity in thoughts. Recommended for athletes, pilots, drivers. Excellent for helping to recover from accidents, injuries, and surgeries.

Self-conviction

A technique similar to affirmations, but different from them in the free flow of thoughts. These are not final and unshakable verbal guidelines, but an internal monologue based on arguments, evidence, collection of information and its logical analysis.

Technical means

Use of multimedia installations, audio material, video recordings, computer programs.

On a note. Some experts classify yoga and meditation as auto-training techniques.

Description of the technique

Schultz's relaxation technique, called autogenic training, is recommended not only for people with various mental disorders, but also for completely healthy people. Regular use of such training helps improve physical and psychological health. Auto-training is one of the most accessible methods of eliminating depression and negative thoughts. During the session, you can feel a slight pulsation in the body. By focusing all your attention on this feeling, you can increase the effectiveness of relaxation several times. Experts in the field say that during the first sessions, only a small concentration of attention on the pulse points is enough.

Like physical training, auto-training has its own nuances. There are several specific stages of learning this method. At the initial stage, a person must learn to properly relax his own body in certain poses. There are several methods for teaching these skills. Next, a person must learn to use specific visualizations in order to force the body to perform assigned tasks. People who practice autogenic training for a long time can tune in to short-term sleep, which will fill them with strength and give them peace of mind. The key point in this practice is to come out of the trance state.

Auto-training helps to correct some character traits of a person, rid him of bad habits, and cope with psychological disorders

Since such training affects various aspects of psychological health, you should only learn auto-training methods from specialists. At the initial stages, during the exercise, a person must use various texts for self-hypnosis that have a certain meaning. There are many different training formulas that differ in the objects of action:

1. Neutralizing effect – aimed at reducing exposure to external irritants.
2. Developmental action - aimed at activating hidden processes that enhance brain activity.
3. Abstinence-targeted effect – reduces dependence on certain irritating factors.
4. Supportive action is aimed at activating the manifestation of positive personality traits.
5. A contradictory action is a backfire effect.

Conditions

Situation

Autogenic training requires compliance with a number of rules regarding the environment in which it should be carried out.

1. Exercise regularly (daily).
2. Take time to prepare: 1-2 minutes before auto-training, set yourself up for the positive, be inspired by examples, and strengthen motivation.
3. Eliminate all distractions: close windows and doors, turn off the phone, warn your family not to disturb you, put on headphones (use earplugs).
4. Relax as much as possible (physically and psychologically). Feel comfort, satisfaction.

The effectiveness of classes depends on proper organization.

Music

If music is needed for autogenic training, it should be calm and soothing and not disturb relaxation. These can be piano or string compositions, classics, white noise, sounds of nature. Often audio files are called that way: for auto-training, affirmations, self-hypnosis, self-hypnosis, yoga, meditation. We can recommend:

• Anchor & Braille - Detroit Stab;
• Ajeet Kaur - Aad Guray Nameh;
• Deuter, Kamal & Anugama - Blessing;
• Sayama - A Tradition of Harmony.

The main thing is that the music resonates with the soul and helps you relax. Don't choose tunes you don't like.

Poses

Postures that promote relaxation
It is important to take the correct posture. Schultz suggested the following.

• Coachman's pose

An active pose that can be taken anywhere (at work, in the car, at the table). Sit on a chair (chair). Straighten your back. Relax your muscles. Lower your head to your chest. Spread your legs a short distance apart. Place your hands on your knees. Round your elbows. Close your eyes.

• Half sitting / half lying

A passive pose that is best used for home auto training. Sit in a soft chair. Convenient location. Lean on your back. Relax. Bend your elbows slightly. Place your palms on the front of your thighs or on the armrests. Place your legs randomly. Socks should point in different directions.

• Mummy pose

Another passive pose for training at home. Recommended to use before bedtime. Lie on your back. Raise your head slightly. Bend your elbows slightly. Extend your arms along your body, palms facing down.

Once the pose is accepted, you can begin performing the exercises.

Relaxation and auto-training. material on the topic

Relaxation – (lat. relaxatio – weakening) – relieving mental stress; associated with the ability to distract oneself from unpleasant thoughts and emotions through a combination of physical and mental relaxation.

These exercises can be used for preventive purposes during periods of increased stress, when our psychological state becomes especially vulnerable. With their help, stress resistance increases and a calm and cheerful mood is maintained. We can use relaxation techniques as needed - from time to time - for example, at the end of the day, when fatigue leads to overstimulation and it is difficult to fall asleep, or before an important event, or at a time when we are overwhelmed by negative emotions - fear or anger. But, of course, the result will be better if a person has experience in regularly using such exercises.

Many relaxation exercises are very simple, and most importantly, absolutely harmless.

For example, the exercise described below (author - German doctor Enckelmann) helps you quickly calm down and pull yourself together.

Breathing exercise.

• Inhale, exhale slowly, then slowly take a deep breath.

• Hold your breath for four seconds.

• Exhale slowly again and slowly take a deep breath.

• Hold your breath for four seconds and exhale.

• Repeat this procedure six times and you will find that you become calmer and more composed.

And the following breathing relaxation exercises can be offered even to children of senior preschool and primary school age.

Exercise “Blow out the candle”

• Take a deep, calm breath, drawing as much air into your lungs as possible.

• Extending your lips like a tube, exhale slowly, as if blowing on a candle, while pronouncing the sound “oo-oo-oo” for a long time.

Repeat the exercise 5-6 times.

Exercise “Lazy cat”

• Raise your arms up, then extend them forward, stretching like a cat. Feel the body stretch.

• Then sharply lower your arms down, while exhaling while pronouncing the sound “ah!”

Also repeat the exercise several times.

The effect of these exercises is to calm and relieve tension.

The next method of relaxation is muscle relaxation. With regular exercise, tension is also relieved (and does not accumulate in the future), sleep, mood and performance improve.

The exercises described below are suitable for both adults and children. They can be performed together with students in any lesson during physical education. Exercises to relax the muscles of the shoulder girdle and arms are especially suitable for children. In this way, children can quickly and effectively relax after the stress of writing. Any exercise is repeated 5-6 times.

Exercise “Shake the water off your fingers”

• Take the starting position: arms bent at the elbows, palms down, hands hanging passively.

• Shake your hands with a quick and continuous movement of your forearm, like rags (5-10 seconds).

Before exercises, it is useful for children to tightly clench their hands into a fist so that the difference in the tense and relaxed state of the muscles can be more clearly felt.

Exercise "Lemon"

• Put your hands down and imagine that in your right hand there is a lemon from which you need to squeeze the juice.

• Slowly clench your right hand into a fist as tightly as possible. Feel how tense your right arm is.

• Then throw the lemon and relax your hand.

Do the same exercise with your left hand.

Performing the exercise with children can be accompanied by the following instruction poem:

I will take a lemon in my palm.

I feel like it's round.

I squeeze it slightly -

I squeeze out lemon juice.

Everything is fine, the juice is ready.

I throw in the lemon and relax my hand.

Regular relaxation exercises help excited, restless children gradually become more balanced, attentive and patient; inhibited and constrained children can gain confidence and cheerfulness.

You can relax not only with the help of breathing techniques and muscle relaxation exercises. It is also possible to relax through images - so-called visualizations - visual representations.

Our images have magical power over us. They can be destructive (destructive) and have a negative impact on our lives. By persistently cherishing them in our minds - for example, imagining ourselves as sick, helpless, unhappy - we actually increase the likelihood of illness and misfortune. After all, each of us acts in accordance with the existing “image of ourselves.” And if we “see” ourselves as sad or angry, then most of the time we will be sad and angry.

But images can also be positive, evoking a state of confidence, calm, joy, and strength.

For example, you can use the following images to relax:

• You bask on a fluffy cloud that softly envelops your body

• You swing on the waves, and your body feels calm and weightless

• You lie on the heated sand - on the shore of the sea or ocean, hear the light sound of the waves and feel the light and warmth of the sun's rays

When searching for the look that best suits you, let your imagination run wild. Perhaps several images will come to you. Don't rush to part with them. Feel how they affect your condition. Perhaps you can “combine” these images into a single picture, or it will be a series of pictures.

If symbolic images do not come to mind, think of some situations from your personal experience when you felt calm, relaxed and comfortable. Even a fleeting “immersion” in a pleasant situation has a beneficial effect on our well-being. There is no need to rush to get out of the created image. Try to take a better look at all the details, to feel the sensations that this image contains.

With successful training, after some time you will only need to remember your image, and the body will reproduce the state of relaxation at the level of muscle memory.

Below, as an example, are traditional texts of muscle relaxation exercises using visual images.

Exercise “Bird spreading its wings”

• Imagine that you are a bird whose wings are tightly clenched. Bring your shoulder blades together and tighten your back as hard as you can. You feel tense. Now slowly, slowly, release your muscles. Your wings are spreading. They become strong and light, weightless. You feel relaxed.

Repeat the exercise 5-7 times.

Exercise “Inflating Ball”

• Imagine that you have a tightly inflated balloon in your hands. You are holding it in your hands. Feel its elastic surface. The ball continues to inflate, you can hardly hold it, because it is rushing into the sky. Your fingers are tense. You are holding it with all your might. Imagine that this ball is your problem. Let him go and let him fly. Place your hands on your knees. Close your eyes and take a deep breath and exhale long. And once again inhale and exhale long. Breathe easily and calmly. Now stretch your whole body and open your eyes.

In some exercises, controlled fantasy helps to achieve relaxation and calm. Images in such exercises are often combined with texts of suggestions - this is relaxation with elements of auto-training.

Autotraining is a method of influencing one’s physical and emotional state through self-hypnosis. Auto-training is effective for short-term rest, suppressing stress and excessive excitability.

Autogenic training (from the Greek autos - himself and English training - training, special training regimen) is a method of self-hypnosis developed by the German psychotherapist I. Schultz in 1932. This method involves teaching people muscle relaxation (relaxation) and self-hypnosis, for the purpose of subsequent independent use to influence your mental and physical state.

The teacher can compose such simple helping texts himself - both for “personal use” and to help schoolchildren. The main thing is that the words are positively colored (avoid “not”) and appropriate to the situation. For example, you can use the following suggestions: “I am calm. I'm confident. I will succeed. I can achieve my goal." Or: “I’m resting. My body relaxes. I feel warm and calm."

Relaxation images can be more complex. Some exercises are like entire journeys, the ultimate goal of which is a good mood and well-being.

Exercise “Flight of the White Bird”

This exercise is especially useful to perform in the evening, for example, at the end of a busy day, to relieve fatigue and gain new strength and mental balance.

Make yourself as comfortable as possible and relax: close your eyes, calm your breathing. Say the following text to yourself:

“I’m lying on the warm yellow sand, above me there’s a calm, clear, blue sky.

A white bird flies smoothly in the sky.

I rise and fly next to her, I myself am this white bird. I am flying in a calm blue sky, below me is a calm blue sea. A yellow sandy shore appeared in the distance, getting closer and closer.

I fly up, land on the warm yellow sand, turn into a human again and lie down on my back.

I am lying on the warm yellow sand, there is a calm blue sky above me, I am relaxed, I am resting.

A pleasant coolness touched the soles of my feet, a pleasant coolness filled the muscles of my legs, the muscles were light and vigorous; a pleasant coolness filled the stomach, back muscles, light and vigorous muscles; a pleasant coolness filled my arms and chest, it was easy for me to breathe, a pleasant coolness filled my neck and head; the head is clear and clean. The whole body is filled with pleasant coolness, the head is clear and clean, the muscles are light and vigorous, three deep breaths, I open my eyes and get up.

I had a rest!”

And in conclusion, some rules for those who independently engage in relaxation and auto-training.

Class schedule. At first, you need to practice more intensively in order to master the method and apply it confidently. It is better if the first one or two months of classes are daily, then you can reduce the frequency to 2-3 times a week.

Class time. The best time to practice is in the morning - after waking up; before eating; before going to bed. It is not recommended to exercise after eating - the digestion process does not contribute to relaxation.

Class place. It is better to do exercises in a quiet, calm place. You can turn on calm music (there are special cassettes and CDs with music for relaxation on sale, including, for example, “Sounds of Nature” or “Sound of a Waterfall”). Make sure the room temperature is comfortable and there is no bright light.

Pose for practice. To relax, you need to take a special relaxed pose. If you exercise lying down (for example, in the morning or evening before bed), then you should remove the pillow, lie on your back, and turn your head to the side to better relax the neck muscles.

You can also exercise while sitting. In this case, you should lean back in your chair, rest your forearms on the armrests; knees slightly apart and raised slightly above the hips. The entire foot touches the floor completely. The head is slightly thrown to the side and “lies” on a comfortable support; the neck muscles are relaxed.

For auto-training, the most famous and widespread is the “Coachman Pose.” It is convenient and often used because it can easily be taken anywhere there is a chair, stool, etc.

In order to take this pose, you need to sit on the edge of the seat, spread your legs wide, and place your shins perpendicular to the floor. The back is hunched, the head hangs forward and down. The forearms rest freely and relaxed on the thighs. Eyes closed. Breathing is even.

Set up for classes. Relaxation and auto-training classes should be taken seriously. This is not light entertainment, but a serious helping method. Before class, relax and “isolate” yourself from the outside world.

End of class. How to move from a state of relaxation to a state of wakefulness and activity? If relaxation was carried out before bedtime, then this is not necessary. But it happens that we need to become active and vigorous again. In this case, after finishing the exercise, think that you are well rested and ready to “return to reality.” Slowly clench your fists, feel the strength in your hands and throughout your body; extend your arms towards your knees. Take a deep breath, at the same time raise your arms up, arch your back, turn your face up and pause for 1-2 seconds. Now, simultaneously exhale sharply through your mouth, unclench your fists and open your eyes. After this, calmly lower your hands. You are full of strength and energy again!

Following these simple rules will help you get more results from your classes.

Of course, there are more serious cycles of relaxation and auto-training exercises, but they must be carried out by a trained specialist - usually a doctor or psychologist. The techniques described in this article, despite their simplicity, can also benefit both adults and children.

Exercises (according to Schultz)

To achieve relaxation, you need to master the following exercises. Do it sequentially.

The first exercise (“Heaviness”) is the main one. The effectiveness of the entire session depends on how fully you can relax the whole body.

In a single complex, these are exercises to manage your condition, which allow you to improve your well-being and relieve unpleasant symptoms. And affirmations will help restore mental balance. You can start working with them immediately after passing the lower Schulz level.

by Peter • 0 Comments

Autogenic training appeared thanks to I. Schultz’s observations of people who were in a state of hypnotic sleep.
I. Schultz came to the conclusion that a person’s psychological well-being and the functioning of internal organs are closely related. That is, by achieving uniform breathing and the correct heart rate, you can improve a person’s mood and psychological state. In this situation, the brain rhythms are most suitable... Read →

Affirmations

Kinds

Affirmations come in different forms. Psychotherapist, Dr. V. Lute proposed a classification that is actively used in modern autogenic training:

• neutrality - they develop indifference to the traumatic factor (“I don’t care”);
• strengthening - activate secret thoughts (“I will be seductive”);
• abstinence orientation - get rid of addiction (“I am free from alcohol”);
• paradox - they have a “reverse effect” (“my disease is not curable”);
• support - stimulate the development of positive qualities (“I am kind, fair”).

Below we will present sample affirmations for getting rid of mental disorders, personal problems, and various diseases. If you have a serious diagnosis, you must consult a psychotherapist before organizing auto-training.

To calm the nervous system

Note. These same affirmations can be used in auto-training for anxiety and depression.

• I leave fatigue, bad thoughts, negative emotions, experiences in the past.
• I am calm.
• I'm at peace.
• Life is a blank slate.
• I'm safe.
• My heart is filled with lightness and carelessness.
• My soul is at rest.
• I'm happy.
• I'm confident.
• Tomorrow will be even better than this.

For self-confidence

• I deserve respect and love.
• I know my worth.
• I let go of the guilt.
• I belong only to myself.
• I am a complete person.
• I like myself.

For weight loss

• Excess weight is a consequence of impaired metabolism.
• I will get rid of fat in problem parts.
• I control my appetite.
• I don't eat much.
• I am in harmony with my body.

Note. There are many original developments of auto-training for weight loss with ready-made effective affirmations. It is worth watching the methods of Louise Hay, Elena Valjak, Svetlana Nagorodnaya, Jack Canfield.

For sleep

Notes. It is recommended to recite affirmations for falling asleep before going to bed while lying down. If you have insomnia, you should first consult with a psychotherapist to confirm the correctness of the wording.

• I thank the Higher Powers (God / Universe) for this day.
• I let go of all thoughts.
• I fall into deep sleep.
• I fall asleep quickly and easily.
• Nothing worries me.
• I see happy dreams.
• Rest is what my body needs right now.

With VSD

Note. For arrhythmia and other cardiovascular diseases, use affirmations only with the permission of a psychotherapist.

• I feel good.
• I breathe deeply and evenly.
• I control my heartbeat.
• I'm relaxed.
• I feel warmth throughout my body.
• I am free from disease.

Anti-anxiety

Note. For panic attacks, affirmations must be approved by a psychotherapist.

• I am brave and fearless.
• I trust life.
• My nerves are unbending, like iron tempered in fire.
• I face my fears.
• I'm not afraid of anyone or anything.

For neuroses

Note. The effectiveness of affirmations against neurosis depends on the degree of neglect of the disease.

• I feel good.
• I am filled with positive emotions.
• I make all the decisions in my life on my own.
• I communicate easily with people.
• I love me.
• I control my mood, it’s always good.
• I am free from bad thoughts.

Properly organized auto-trainings allow you to cope not only with personal problems and traumatic situations. In most cases, they affect psychosomatics, allowing you to improve your well-being and alleviate the symptoms of many diseases.

You may also be interested in:

Auto-training for neuroses - to calm the nervous system

Among the various goals of auto-training, normalization of the state of the nervous system and the fight against neuroses deserve attention. The nervous system is one of the most vulnerable elements of the body and at the same time one of the most important.

When treating neuroses with the help of auto-training, no medications or standard medical procedures are used. However, self-medication is also undesirable. The symptoms of neuroses are very similar to the manifestations of other diseases, so before conducting auto-training you should at least consult a doctor.

The healing effect of hypnosis and auto-training on the nervous system was noticed by Johann Schultz during his practice. Modern researchers have confirmed his guesses and proven the high effectiveness of self-hypnosis in the treatment of neurotic disorders.

When performing exercises, the patient is given the goal of reducing the memory of the disease, overcoming his fears and achieving mental balance.

During auto-training for neuroses, it is better to take the “coachman” pose - due to the large number of chronic neuromuscular tensions. To do this, you need to sit on the edge of a chair or sofa, spread your legs wide, bow your head, relax the muscles of your neck and shoulders with a voluntary effort, and bend your back slightly. The eyes should be closed.

As a set of exercises for neuroses, you can use the classic Schultz system.