The history of auto-training to calm the nervous system
There is a version that auto-training arose quite a long time ago. Back in the 20th century, a neuropsychologist named Oskar Vogt discovered that some of his patients had the ability to independently enter a trance or hypnotic state when they needed it.
From that moment on, relaxation for the nervous system began to rapidly gain momentum. There were many other scientists and psychiatrists who determined the pattern of earlier recovery using similar techniques.
There is also a version that yogis have had the ability to self-soothe themselves since ancient times. This is available to them without the help of auto-training; they cope with such situations using other methods.
But still, the most important person in the history of the development of auto-training is considered to be Johann Heinrich Schultz. He worked as a neurologist in the city of Frankfurt am Main and already in 1936 became the head of the Institute of Psychotherapy. His main work was the therapy of the mentally ill. In those years, he made many discoveries on the topic of relaxation of the nervous system and the system of calming the human psyche.
Schultz published his own work entitled “Autogenic Training,” which was subsequently translated into many foreign languages.
Punishment and accusations
Each person uses different methods to punish himself: accusations (“I’m incapable of anything!”, “Serves you right, loser!”), a harsh attitude towards oneself (we often see this in teenagers, they can cut their hands with a blade or piercing many holes in the ears), causing mental pain, creating prohibitions that are difficult to justify. If, after reading these lines, you recognize yourself, know: the root of low self-esteem is in childhood.
You should understand this too and increase your self-esteem to the maximum; the exercises that we will consider a little below will help with this! From an early age, we react too closely to the approval of peers and adults, this could be parents or teachers. Unfortunately, even they cannot always recognize the talents that may be hidden in a child.
Who is auto-training intended for?
Autotraining has a number of useful properties for every person. There are special complexes aimed specifically at women or men. They have significant differences. But there are also combined sets of exercises that do not differ in their effects on a person by gender.
Contraindications to the use of auto-training:
- serious cardiovascular diseases;
- diseases of the nervous system;
- exacerbation of chronic diseases.
If a person has a stomach ulcer, then he should avoid exercises that require a feeling of warmth in the stomach area. It is necessary to deal with other diseases in the same way, excluding this area from exposure.
Sounds of nature for relaxation and calming the nerves
Most often, problems are solved according to the principle of one famous Krylov fable: “The casket just opened.” The solution to the problem often lies on the surface. And the most effective methods tend to be simple and natural. Music will help calm your nerves and psyche. However, we are not talking about modern music, which, on the contrary, is aimed at causing mental stimulation in us. We are talking about the most natural music - the sounds of nature. The sounds of nature are written by the Universe itself, and since each of us is also a part of the Universe, it cannot harm itself. Therefore, music written by nature itself is the most natural and useful for us.
How to use the sounds of nature to calm the psyche? Turn on relaxation tunes with the sounds of nature and try to abstract yourself from all the problems of the outside world. Allow yourself to forget about everything for at least 20-30 minutes - this is very important. It is advisable to imagine yourself somewhere in nature - in a forest, in a field, near a river or in any other place that inspires you or immerses you in pleasant memories. Having imagined yourself in a cozy place, begin to concentrate on the sounds of nature, try to completely immerse yourself in the atmosphere of nature, be it a forest, a field or a lonely farm in the middle of the endless steppe. Turn on your imagination to the maximum and completely immerse yourself in this pleasant atmosphere, concentrating on the sounds of nature. By regularly doing this simple meditation with the sounds of nature, you will notice that you have become a much calmer person, and everyday stress will no longer matter to you. After all, in fact, it is not the action itself that is happening around us that matters, but our attitude towards it. And if you are calmer, then you will perceive unpleasant events less painfully. And listening to the sounds of nature for relaxation is the most effective tool. It is much more effective to go to a psychologist. And most importantly, it won’t cost you anything, you just need to find 20-30 minutes a day for such relaxation, and the results will pleasantly surprise you.
You can listen to the sounds of nature for relaxation not only during such meditation, but almost always. The only limitation: you should not listen to the sounds of nature for relaxation while performing an activity that requires great concentration and responsibility. When driving a car or working with complex machinery, it is better not to take risks. Since the sounds of nature have a relaxing and sedative effect, you can “fly away” and not notice that, for example, a car has driven into the oncoming lane. However, when traveling on public transport, sounds for relaxation, on the contrary, will make it less painful to perceive the not very pleasant atmosphere that reigns in public transport during rush hour.
You can also listen to nature sounds for relaxation while you sleep. Firstly, these sounds will allow you to fall asleep much faster, even if you have problems with insomnia, and secondly, sleep to such a melody will be calm, deep, you will be able to sleep well and wake up healthy and calm. Just try to sleep to the sounds of nature at least once - the sensations after waking up will be fantastic.
Nature sounds for relaxation are the most effective way to combat stress. Most often, simple techniques are the most effective. Therefore, if the problem of restlessness, anxiety, excitement, irritability, anger and other negative emotional states is relevant, then regularly listening to the sounds of nature for relaxation with accompanying meditation will be the most effective means of achieving peace of mind. At least, there will definitely be no harm, which cannot be said about listening to most modern music, which does not contain the best information and sound messages that affect us negatively. Unlike the sounds of nature, which cannot cause harm. Can you imagine a squirrel going crazy because he hears the sounds of the forest every day? On the contrary, she feels quite well and exists harmoniously in her habitat. The same cannot be said about us, people who have long left nature. And the most effective way to achieve harmony is to at least sometimes return to nature.
Where to start relaxing the nervous system
Relaxation of the nervous system should begin with preliminary preparation. To do this, you need to find a free room in which there will be a minimum of extraneous noise and sounds, and there will be no other distractions.
There are people who shed tears during treatment using this technique, cannot calm down and feel extremely depressed. This really happens and this moment passes quickly.
Managing muscle tension
To relieve muscle tension, it is good to first take a warm or hot bath with aromatic oils. The hot temperature reduces tension in tense muscles, so the training will be more successful.
To eliminate stress and depression, it is good to perform the following exercises:
- bend the torso to the sides;
- perform several lunges;
- raising your arms up and stretching as high as possible.
Various dances are also good for relieving stress.
What is autogenic training?
Autogenic training is a set of specially selected exercises with which a person can get rid of many obsessive states, balance the nervous system, and ensure the normal functioning of many functions in the body.
Autogenic training can be aimed at relaxation or, conversely, at restoring energy balance. The disadvantage of this technique is that not all people can complete the course to the very end. Many people quit exercises before reaching the middle of the cycle, because they do not notice the results from the very first sessions. However, a person can observe the result only towards the end of the cycle.
In some cases, it is advisable to use this technique in combination with medications or other training. But this point must be clarified with your doctor.
How to conduct self-confidence training?
Most experts agree that self-confidence training should be carried out based on the following simple rules:
- the optimal time for each exercise is from 5 to 20 minutes;
- at the beginning of the exercise, you can use auto-training to calm you down, which will help you get rid of unnecessary worries and anxieties;
- It is better to practice self-hypnosis 2-4 times a day at the same time (for example, immediately after waking up, before going to work and in the evening);
- It is better to learn the text of the auto-training, but pronounce it thoughtfully, slowly, passing each word through the emotional sphere;
- In any case, you should not rush into results and hope for an immediate effect. Self-hypnosis is a practice that brings impressive results, subject to thoughtful attitude and constant repetition of the right attitudes.
Remember that the happiness, luck and success of each of us depends only to a small extent on external circumstances. Everything else is determined by abilities, determination, self-confidence, desire for self-development and learning. Auto-training of self-confidence is another step towards the desired reality, which can determine a lot.
Attention! If you are experiencing difficulties with composing the text of auto-training and its implementation, or have questions on this topic that remain unresolved, you can contact the specialists of our website for free help. Service “Self-development plan and expert recommendations” - individual assistance in any circumstances.
Systematic self-development as a way of thinking is your guide to achieving your goals. Don't miss this unique opportunity to take a step forward and get closer to your dream. Think today - get results tomorrow!
Dynamics of the autogenic state
In dynamics, a person cannot always assess his condition objectively. Therefore, most often for this purpose people resort to the help of someone close to them or a professional. However, you can independently assess your own condition by observing processes in dynamics.
Autogenic training according to Schulz
Schultz argued that the mechanisms of hypnosis and self-hypnosis are almost completely identical, therefore autogenic training according to his system was structured as follows. The creation of special conditions was considered a prerequisite for its correct implementation. He included these conditions:
- absence of extraneous sounds in the room;
- lighting in the room should be moderate, not too bright;
- lack of distractions;
- The room temperature should not be too hot or cold.
A prerequisite must be the presence of motivation and confidence in the control of one’s actions.
The Schultz training itself is carried out as follows:
- the first exercise is to repeat some previously prepared phrases like “I am completely calm”, the duration of this exercise is about 40 seconds;
- Then you should repeat to yourself: “My hand is getting heavier,” then about the other hand, about the rest of the limbs;
- combine the first and second parts of the exercise;
- add phrases about legs, about the calmness and heaviness of legs and arms;
- connect the previous phrases together.
The duration of each subsection in the exercise varies from approximately 40 to 60 seconds. This complex should be repeated for at least 5 days.
This complex for nervous relaxation is considered initial and can be used by anyone, even the unprepared. If a person has certain skills in relaxing the nervous system, then he can somewhat improve the Schultz complex using his second complex.
It is carried out in a similar way, only the phrases included in it contain the following words: “My heart beats calmly”, “I emit warmth and light” and the like.
A few important rules
If you want to achieve the necessary results using auto-training exercises to calm the nervous system, you should follow the following rules.
✔ During the process of auto-training, nothing should disturb you, so find a quiet and peaceful place in the house in advance, warn your household that you need to spend some time alone with yourself and your thoughts. Don't forget to turn off your phone!
✔ Choose a position that is convenient and comfortable for you in advance. You can lie down or sit. Legs and arms cannot be crossed.
✔ Your clothes should be loose and not restrict your movements.
✔ If you listen to an audio recording, you will need to repeat all the phrases said by the audio instructor out loud.
✔ If you don’t want to listen to an audio recording, but prefer your own installation text, then you can write all the phrases you need yourself. It should be remembered that the text should not contain the particle “not”. Write simple and short positive statements in the first person and in the present tense. “I won’t get angry and upset over trifles”, “I don’t want to behave aggressively” are incorrect attitudes. “I feel relaxed,” “I feel like my nervous system is relaxing,” “I am in harmony with myself and the world around me” are the correct attitudes.
✔ Be fully aware of the words you speak. Under no circumstances do this automatically!
✔ Repeat all the installation phrases several times so that they are better consolidated in your subconscious.
Auto-training exercise No. 1. Breath control
By learning to control your breathing, you can effectively influence tense areas of your body and emotional parts of the brain. Thanks to this, your nervous system will calm down, and you will feel inner harmony.
Experts say that there are two types of breathing: using the abdominal muscles and chest breathing. The first breathing option helps to relax tense areas of the body. Breast breathing provides tension, which the body sometimes really needs to improve mental health and ensure a high level of activity.
How to breathe correctly using your abdominal muscles to calm your nervous system? Counting to yourself from one to four, slowly take a deep breath. Your chest should be motionless, with only your stomach protruding forward. Hold your breath for a few seconds and then exhale smoothly, counting from one to six. It is necessary to hold your breath for 5–8 seconds before the next inhalation.
While performing the auto-training exercise, say the following phrases: “I am calm,” “My arms and legs are warm and heavy,” “My heart beats rhythmically and calmly,” “I breathe evenly and deeply.”
⚑ Duration of exercise – 2 – 4 minutes. This exercise must be performed for 14 to 18 days.
Auto-training exercise No. 2. Verbal influence on the subconscious
The mechanism of self-hypnosis effectively affects the psychophysical functions of the human body. Correctly formulated guidelines (see section “A few important rules”) will help calm the nervous system, get rid of irritation and apathy, improve mental health, and gain peace of mind and harmony.
Find a calm and quiet place, take a comfortable position, close your eyes and concentrate all your attention on your inner sensations and experiences. If you use an audio recording with installation phrases, then do not forget to turn it on.
You should feel all parts of your body and try to relax them: first your right leg, left leg, stomach, chest, then your right arm, left arm and head. Feel how a pleasant warmth spreads through your body, your muscles completely relax, and your body becomes heavier.
If you use your own set phrases, then start saying them out loud or to yourself. External noise and extraneous sounds should not exist for you. You hear only the voice of the audio instructor or your own voice, which speaks positive, clearly worded, short and easy to understand phrases.
Repeat the setting phrases several times, and then focus on your breathing. Your breathing should be calm, slow and even. With each subsequent exhalation, your body relaxes more and more, and you yourself feel only peace and harmony. You should not experience any bright or strong emotions while performing this exercise.
Watch your thoughts, but don't overthink them, but let them come into your head freely and leave freely. Start visualizing and try to mentally “see” how you are walking along the seashore, field or forest edge, flying with the birds in the sky, etc. All the pictures you imagine should be pleasant and bright. No negativity!
Begin to gradually emerge from a relaxed state. First move your left leg, then your right leg, then your left arm, and then your right arm. Open your eyes only when you begin to feel your body again.
Auto-training exercise No. 3. Muscle tone control
A person who often experiences negative emotions and has problems with the nervous system may experience muscle tension. To get rid of muscle tension and quickly restore strength, you need to learn how to properly relax your muscles.
If auto-training is carried out correctly, then after performing this exercise a feeling of warmth and pleasant heaviness should appear in the muscles. Experts advise beginners to first pay attention to certain areas of the body, since it is not always possible to immediately relieve nervous tension in all muscles.
To perform this auto-training exercise, you should lie down on a flat and soft surface. Start breathing deeply, taking slow and smooth inhalations and exhalations. Mentally try to find the most tense areas of your body. Focus all your attention on these areas and as you inhale, try to tighten the clamps even more. You should feel the muscle tension that appears as a result of your actions, and then sharply release it as you exhale. Repeat this procedure several times until you feel that the tension in the muscles has completely disappeared.
⚑ Duration of exercise – 2 – 3 minutes. The exercise must be repeated for 4 to 7 days.
See also: Meditation before bed. 5 effective techniques
Auto-training exercise No. 4. Heart rate alignment
The purpose of this exercise is to calm the cardiac system and equalize the heart rhythm. You should lie down on a soft and flat surface and place your right hand on the heart area.
Try to relax your entire body. Breathe evenly, slowly and deeply. Start saying the following attitude phrases out loud or silently: “I am calm,” “My body is in a relaxed state,” “I feel warmth and heaviness throughout my whole body,” “My heart beats rhythmically and calmly.”
⚑ Exercise duration – 90 – 110 seconds. It should be repeated for 10 – 14 days.
According to Vladimir Levi
Levy's nervous system relaxation program includes a set of exercises that are performed regularly for 15 weeks. After the course, most people note a significant improvement in their well-being and the disappearance of previous symptoms.
Autogenic training has many differences from hypnosis. It is accessible to many people and some are pleased to know that they can independently regulate the direction and purpose of the exercises. Whereas during hypnosis they are controlled by the mind of another person.
Motivation for auto-training among young people and not only
The percentage of people who engage in auto-training in their young years is very large. This is because getting a higher education has become both easy and difficult.
Everyone can study, but not everyone can pay for education, but they still have to work. And even if we assume that exam results can be bought, it is extremely difficult to work without real knowledge, and even be productive for yourself.
Therefore, many universities also open autogenic training courses for applicants to teach the future student:
- cope with your emotions;
- timely suppress the feeling of fear of ignorance of the subject;
- do not worry in responsible and critical situations;
- find internal reserves of knowledge.
In this sense, young people need to learn to calm their nervous system in moments of crisis, coping with trembling in their voice or fighting the desire to say an offensive word, they will be able to live comfortably for many years without experiencing any nervous shocks.
In addition, school graduates are not yet entirely familiar with the system of education at universities, so a person immediately finds himself:
- surrounded by strangers;
- often in new social and living conditions;
- alone with a sense of responsibility for your future;
- just in an unfamiliar city, not knowing its traditions and customs.
All this affects the development of a young personality, as well as the human nervous system. Therefore, in order to graduate from a higher educational institution and not become a neurasthenic, it is quite useful to engage in auto-training.
Modern meditation schools offer their students classes that are somewhat different from those offered by yoga. But they all have one thing in common: learning to relax and breathe correctly.
And although people always want to go directly to exercises in the lotus position, they have to start with proper breathing.
To begin with, you can simply sit on a chair and, taking a deep breath, make sure that your lungs are completely filled with air. Exhale slowly. At this time, thoughts should be maximally concentrated on breathing, and not soar somewhere in the clouds. During classes, students should understand that the best way to relax is to concentrate, although this sounds paradoxical. Moreover, you will need to focus your thoughts on your arms, legs, and first exclusively on body parts and internal organs.
You can study on your own, with a coach or a friend in the course.
This stage is important, regardless of the purpose for which a person came to auto-training classes. It is an important preparation for more serious exercises to achieve very specific goals and to restore the normal functioning of the nervous system, among other things.
