(AT) is a technique that teaches your body to respond to your verbal commands.
These commands "tell" your body to relax and control breathing,
blood pressure, heartbeat, and body temperature. The
goal of AT is to achieve deep relaxation and reduce
stress. After you learn the technique, you can use it
whenever you need or want relief from symptoms of stress, or you can practice
it regularly to enjoy the benefits of deep relaxation and prevent the effects
of chronic stress.
Autogenic training consists of six standard
exercises that make the body feel warm, heavy, and relaxed. For each exercise,
you get into a simple posture (sitting in a comfortable chair or reclining),
concentrate without any goal, and then use visual imagination and verbal cues
to relax your body in some specific way.
You learn each exercise
by reading about it or watching a teacher, then practicing it for a few minutes
several times a day. Learning the exercises, either from an instructor or on
your own, usually moves at a slow, steady pace, taking 4 to 6 months to master
all six exercises.
Without regular practice, autogenic training
is not likely to have an effect. For this reason, only those people who are
motivated and committed to learning it are likely to get any benefit from AT.
But for those who master the technique, it works, and it can be an effective
treatment for chronic stress.
The way AT works is not fully
understood, but its effects on the body are measurable. Experts believe that AT
works in ways that are similar to hypnosis and
biofeedback. The exercises allow communication between
the mind and the body, allowing you to influence body reactions that cannot
normally be controlled, such as blood pressure, heartbeat, and body
What is autogenic training used for?
use autogenic training (AT) to relieve the symptoms of stress. It can also be
helpful with problems such as generalized anxiety, fatigue, and irritability.
Some people use it to manage pain, reduce sleeping disorders such as
insomnia, and increase their resistance to