Autogenic training in sports
Word origin:
Greek: cars = self; genos = generate
see also: autogenic training in ADD
introduction
Autogenic training should not be confused with mental training. Autogenic training is a recognized method for stress regulation and the treatment of psychosomatic disorders. The Berlin psychiatrist is the founder of autogenic training JOHANNES HEINRICH SCHULZE. It emerged from classic hypnosis. Compared to hypnosis, however, autogenic training is understood as an autosuggestion in relaxation. Autogenic training is more than just relaxation, it tries to arbitrarily influence the parasympathetic (involuntary) system of the body through training in order to relax quickly and specifically in stressful situations.
application
Autogenes is usually learned in a few weeks with the guidance of a doctor or psychologist in a small group. Self-taught acquisition is not recommended as the exercises could be learned incorrectly. The learner assumes a position that is comfortable for him, usually sitting with his arms crossed and his head bent forward (Cab driver posture), or lying down, for beginners. It is important that the muscles are completely relaxed. During the implementation, the practitioner imagines certain exercises intensively in the mind in short periods of time, which he performs several times in a row. The concept of autogenic training is based on breath, Heaviness and warmth.
Read more on the topic: Breathing exercises to relax
Psychological / physiological effect
Through the consciously and intensely created image of the "heavy arms" and "legs"it automatically comes to one Relaxation of the muscles with accompanying improved blood flow to the limbs. The conscious awakening produced an activation of the motor end plates of the nerve endings. With the desired relaxation, further physiological effects occur:
- Lowering the Respiratory rate
- Lowering the Heart rate
- Lowering the Blood pressure
- Improving general well-being
It also scores a autogenic training the feeling of cooling.
Which requirements have to be met?
A conscious one Relaxation can only be achieved under optimal environmental conditions. Only those who feel comfortable in their surroundings can achieve a state of relaxation. Therefore, particular attention should be paid to the ambient temperature, which must not be too warm but not too cold either. Likewise, the room in which one is relaxed must be free of any disturbing noises and darkened. Beginners in particular find it much easier to relax under optimal conditions.
execution
- Consciously Quietreach state. J.H. Schultz describes this phase with the objective, the arm is very heavy. The practitioner should let himself go completely during these exercises and get the feeling that nothing can disturb him.
- The heavy Exercise. The body should consciously be put into a state of heaviness through concentration. Typical ideas are: The legs are very heavy.
- The warmthExercise puts the body in a feeling of conscious warming of the limbs with the resultant improved blood circulation.
- Through controlled entry and Exhale a conscious state of relaxation is achieved. Statements like: "Breathing is very calm" are consciously implied.
- The fifth exercise relates to influencing the Heartbeat. The practitioner tries to consciously perceive the heartbeat.
- In the 6th exercise, the practitioner tries to concentrate on the solar plexus (Midsection) to steer.
- In the last exercise, the entire concentration becomes conscious on the head steered. The aim is to have a cool forehead.
Frequent use of the autogenic trainingThere is an improvement in the individual's ability to relax. An experienced can achieve some form of deeper relaxation in no time.
When is autogenic training used?
In addition to general relaxation, autogenic training is used for psychological complaints, nervousness, sleep disorders, a headache, High blood pressure, Digestive tract disorders u. v. a.
In addition, autogenic training is used to reduce certain addictions (smoking, alcohol…) to fight. This works particularly well, that autogenic training based on the principle of autosuggestion.
