Autogenic Autogenic TrainingTraining

Simon YuSimon YuRachel RodriquezRachel RodriquezFolawole WinfunkeFolawole WinfunkeWilliam MadrigalWilliam Madrigal

History of Autogenic History of Autogenic Training Training

It was developed in 1932.It was developed in 1932. Autogenic Training was developed Autogenic Training was developed

by a German psychiatrist by the by a German psychiatrist by the name of Johannes Schultz.name of Johannes Schultz.

The word Autogenic derives from The word Autogenic derives from the Greek word “auto” (self) and the Greek word “auto” (self) and “genos” (family or origin).“genos” (family or origin).

Why it’s usedWhy it’s used

Autogenic Training is a technique Autogenic Training is a technique that enables one to slow down the that enables one to slow down the mind and body mind and body which decreases one’s heart ratewhich decreases one’s heart rate Slows the respiratory systemSlows the respiratory system Allows blood to flow more easily Allows blood to flow more easily

throughout the body.throughout the body. If done correctly, it would help tap If done correctly, it would help tap

into the healing powers of the body.into the healing powers of the body.

What is Autogenic What is Autogenic TrainingTraining

It helps balance the sympathetic and It helps balance the sympathetic and parasympathetic branches of the parasympathetic branches of the nervous system which in turns helps nervous system which in turns helps lower blood pressure.lower blood pressure.

Reasons for Autogenic Reasons for Autogenic TrainingTraining

I want to… I want to… Become more peaceful and Become more peaceful and

calm.calm. Increase my attention span and Increase my attention span and

performance performance skills.skills. Improve my skills of relaxing Improve my skills of relaxing

and resting in and resting in the present of the present of other people.other people.

Autogenic TrainingAutogenic Training

If done correctly and consistentlyIf done correctly and consistently helps relieve headacheshelps relieve headaches Cope with stressCope with stress Lower blood pressureLower blood pressure Cope with asthma Cope with asthma

This practice takes about 15 minutes This practice takes about 15 minutes during any time of day. During each during any time of day. During each session, the practitioner would session, the practitioner would repeat a set of visualizations that repeat a set of visualizations that would help one relax. Each session would help one relax. Each session would recommend a certain posture, would recommend a certain posture, this would help to alleviate many this would help to alleviate many stress-induced psychosomatic stress-induced psychosomatic disorders. disorders.

Steps to Initiate Autogenic Steps to Initiate Autogenic TrainingTraining

The preferred position is lying on The preferred position is lying on your back with arms at your sides, your back with arms at your sides, palms facing uppalms facing up

Heels resting evenly on surfaceHeels resting evenly on surface

Steps to Initiate Autogenic Steps to Initiate Autogenic TrainingTraining

A seated position in a chair is A seated position in a chair is recommended, arms either by your recommended, arms either by your side or on lapside or on lap

If your head becomes too heavy, let If your head becomes too heavy, let it hang comfortably.it hang comfortably.

Indirect approachIndirect approach

Very general instructions to follow Very general instructions to follow body awarenessbody awareness

Little detail and visual imagery Little detail and visual imagery involvedinvolved

Only suggesting to yourself that Only suggesting to yourself that various body parts are warm and various body parts are warm and heavyheavy

Involves around 6 phasesInvolves around 6 phases

Direct ApproachDirect Approach Imagine the flow of blood to these body Imagine the flow of blood to these body

regions such as hands and feet.regions such as hands and feet. After suggesting the words warm and heavyAfter suggesting the words warm and heavy Start off with Diaphragmatic Breathing Start off with Diaphragmatic Breathing Helps the mind and body become more Helps the mind and body become more

relaxed helping the invitation of additional relaxed helping the invitation of additional thoughts.thoughts.

Selected awareness is enhancedSelected awareness is enhanced

ExerciseExercise

Mental ImageryMental Imagery The left hemisphere controls the verbal skills, The left hemisphere controls the verbal skills,

communicating to the body through wordscommunicating to the body through words The right hemisphere is good at communicating The right hemisphere is good at communicating

through symbolic imagesthrough symbolic images Combining words and pictures have a more Combining words and pictures have a more

profound effect on the body’s physiology than do profound effect on the body’s physiology than do words alone.words alone.

Adding Mental ImageryAdding Mental Imagery

“ “The soul never thinks without a The soul never thinks without a picture”picture”

AristotleAristotle

Measure of EffectivenessMeasure of Effectiveness

Taking temperature before and after Taking temperature before and after trainingtraining

Mental assessment – Are you thinking Mental assessment – Are you thinking more clearly, before and aftermore clearly, before and after

Physical assessment – Are you more Physical assessment – Are you more relaxed, before and afterrelaxed, before and after

Emotional assessment – How do you Emotional assessment – How do you feel, before and afterfeel, before and after

Tips and SuggestionTips and Suggestion

Never eat a full meal before Never eat a full meal before Autogenic TrainingAutogenic Training

Make sure you are sitting or laying Make sure you are sitting or laying down in a comfortable positiondown in a comfortable position

Have to believe in Autogenic Have to believe in Autogenic Training in order for it to workTraining in order for it to work

The EndThe End