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Schultz Autogenic Training is the name of a neuromuscular relaxation technique. It consists in inducing a state similar to hypnosis by the method of auto-suggestion and the use of internal meditation.
This technique is derived from the publication of Johannes Schultz, a German psychiatrist and psychotherapist who in 1932 developed a system of exercises using methods used in yoga and during Zen meditation. Autogeneity This technique is based on the fact that a person acts on his own nervous system.
What is Schultz autogenic training – principles and elements
Trening autogenny Schultza it consists of six phases or elements:
- feeling heavy
- feeling warm
- heart rate regulation,
- regulation of free breathing,
- feeling of warmth in the solar plexus,
- feeling of coolness on the forehead.
Exercises in the framework of autogenic Schultz training Initially, they should not last longer than 5 minutes in each phase and 30 minutes in total. At the beginning, only the feeling of weight is practiced for 2 weeks, and after 2 weeks, you go on to the next exercises (you should repeat them one after another). Exercises in basic training should be repeated for 12 weeks.
The aim of autogenic Schultz training is to teach the patient the ability to freely adopt the appropriate state or posture – and therefore the state of passivity, concentration and the ability to control the body. Trening autogenny Schultza you can do it yourself at home – treating it as a method of relaxation and preventing the effects of stress.
Trening autogenny Schultza it is based on techniques used in Eastern traditions, but has nothing to do with the philosophy they promote and does not serve the achievement of self-knowledge or mystical states. It is aimed at the maximum relaxation of the exerciser and the prevention of diseases resulting from strong nervous and muscle tensions.
The basic premise autogenic Schultz training is to restore the balance between subsystems of the autonomic nervous system, that is, between the parasympathetic nervous system and the sympathetic nervous system. The parasympathetic nervous system manages digestion and bowel movements, lowers blood pressure, slows down the heartbeat and regulates the immune system.
Applications of Schultz autogenic training
Trening autogenny Schultza it is used in supportive therapy in the case of neuroses and psychosomatic disorders, in hormonal ailments, in the case of neurological disorders, in obstetrics, dentistry and in minor surgical procedures. It is also used in the treatment of children with motor hyperactivity.
Trening autogenny Schultza it will be perfect for busy, stressed people who cannot relax properly, even when they have time to do so. It is enough to find 30 minutes during the day, for example before going to bed, sit in a quiet place and perform the elements or stages one by one. autogenic Schultz training by using auto-suggestion (for example, saying “I feel heavy” or “I feel warm”).
The effects of autogenic Schultz training
According to supporters of this method trening autogenny Schultza helps to get rid of excessive mental tension, relieves symptoms of neuroses and psychosomatic ailments, helps with hyperactivity, regulates the level of hormones in the blood, supports the treatment of phoniatric disorders and alleviates problems with the nervous (neurological) system.
It will be perfect as relaxation method after a hard, stressful day or week at work. It regulates the heart rhythm and the work of the endocrine and immune systems. It is safe and very simple. You do not need any additional equipment to make it, you can do it anywhere, also in the open air. It is workable and useful for both children and the elderly. They don’t actually exist contraindications for everyday exercise autogenic Schultz training. There are also no undesirable side effects. 15 minutes a day of exercises developed by Schultz allows you to relax and get rid of stress, which has a positive effect on the work of the whole organism.
How to properly perform Schultz autogenic training?
In order to carry out autogenic Schultz training you should sit comfortably in a quiet place. Then we close our eyes and focus our attention on ourselves. We take a few deep breaths in and out, focusing on the breathing process. Then we mentally instruct ourselves according to the six steps autogenic Schultz trainingfeeling the weight, warmth and relaxation of individual parts of the body in turn. We repeat in our thoughts that we are filled with joy and inner harmony. At the end of the training, we instruct ourselves to “I am rested and relaxed”. We open our eyes – and we really feel that way.