Part 3: Autogenic Training – The Power of Self-Regulation for Relaxation and Inner Peace
A Journey to Self-Healing
I have always been fascinated by how much our mind influences our body. But it wasn’t until my own body started rebelling against me that I truly realized how powerful this connection can be.
The History of Autogenic Training
Autogenic Training was developed in the 1920s by German psychiatrist Johannes Heinrich Schultz. He observed how patients under hypnosis could enter a state of deep relaxation. This led him to wonder: what if people could achieve this state on their own, without external guidance? He created a system of self-suggestion that allows people to consciously shift their body into a state of calm. Over time, Autogenic Training became widely used in psychotherapy to help patients struggling with anxiety, stress, and psychosomatic disorders. It was a groundbreaking technique—one that is still widely used today.
My Personal Breakthrough: A Calm Stomach Thanks to Autogenic Training
Stress always hit me in the stomach. A constant feeling of nervous tension, an uneasy tightness—it felt like my gut was always on high alert. I had no control over it. But when I started practicing Autogenic Training, I began to take back control. I imagined my stomach muscles loosening, warmth spreading gently through my abdomen. And over time, it worked. The nervous tightness faded, my stomach finally relaxed, and for the first time in a long while, I felt free from that persistent discomfort.
The Incredible Power of Self-Regulation
What impressed me the most? That I wasn’t just able to calm my stomach. I discovered that I could regulate my heart rate, influence my blood pressure, and even direct blood flow to different areas of my body—just by using my mind. It was eye-opening! Even today, though I no longer practice Autogenic Training regularly, I can still tap into this ability. When I feel stress creeping in, I recall that sense of deep relaxation, and my body responds instantly. It’s like having an internal switch for calm that never goes away.
Not for Everyone – My Mother’s Experience
As powerful as this technique was for me, it didn’t work for everyone. My mother, for example, tried it—but she found it overwhelming. The intense bodily sensations and deep mental immersion unsettled her, and she had to stop. That’s when I realized: Autogenic Training isn’t for everyone. Some people find it liberating, while others find it uncomfortable or even frightening. And that’s okay. Not every method works for every person—and it doesn’t have to.
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How Does Autogenic Training Work?
Autogenic Training is like a guided journey inward. Through repeated phrases, you teach your body to relax and respond to your thoughts. Common affirmations include:
With time, the body starts to internalize these suggestions, and relaxation occurs naturally. It’s like developing a new skill—one that can deeply calm the nervous system.
How Long Does It Take to See Results?
A typical session lasts about 10 to 15 minutes. To experience real benefits, it’s important to practice regularly—ideally every day. The first changes are often noticeable after a few weeks, but true mastery of the technique can take months. However, the effort is worth it! The ability to shift your body into a relaxed state on command is invaluable.
Free Resources to Get Started
The best part? There are countless free resources available to help you get started. YouTube offers a wealth of guided meditations and exercises for beginners. Apps like Headspace or Insight Timer also provide great introductions to the practice. It has never been easier to learn!
My Conclusion
Autogenic Training has taught me that I have more control over my body than I ever thought possible. It helped me calm my stomach, regulate my heart rate, and perceive stress differently. But I also learned that not everyone experiences it the same way. The key is to approach it with an open mind and see if it works for you. Maybe it’s exactly what you’ve been looking for. Maybe, like me, it will change your life.