Exercises of autogenic training

Autogenic training consists of the following exercises:

* Heavy exercise for muscle relaxation
* Heat exercise to relax the blood vessels in the extremities
* Cardio exercise to a conscious perception of heart activity, particularly in heart rhythm
* Breathing Exercises for conscious, but passive perception of breathing
* Stomach or solar plexus exercise to increase circulation or heat sensation in the stomach and abdomen (solar plexus or solar plexus = nerve plexus in the central abdomen)
* Forehead cool exercise on the regulation of blood flow



The individual exercises usually work so that the practitioner heat and heaviness in the corresponding regions of the body presents. As a beginner, it is useful to carry out the six exercises in the order listed. The formulaic phrases it can be modified individually, but should be worded more positively. (Also as:. I am calm and relaxed instead of I have no fear) should start right-handers in the exercises at the beginning of the best with the right side, left hand with the left.

At the end of a series of exercises it is important that the training generated by the autogenous relaxation state to dissolve again, provided the exercises are not going to sleep. This is often achieved with sentences like arms tightly, followed by a lolling and stretching the arms and deep breathing, followed by deep breathing in and out, and eyes, followed by the opening of the eyes.
Heavy exercise

With the severity of exercise to the muscles are relaxed by autogenic training.

Exercise sets:

* The right (left) arm is very difficult or My right (left) arm is heavy (repeat four to six times).
* Arms and legs are very difficult or the gravity flows in my arms and legs (Repeat four to six times).
* My body is very hard (repeated four to six times).
* I am very calm and I feel pleasantly heavy (repeat once or twice).

Heat Exercise

The heat exercise can increase blood flow to the extremities. So by autogenic training, a warming of the body is achieved.

Exercise sets:

* The right (left) arm is very warm or My right (left) arm is warm (repeat four to six times).
* Arms and legs are full / warm (repeat four to six times).
* My whole body is warm and I am pleasantly warm (repeat four to six times).
* I am completely calm (repeat once or twice).

Cardio exercise

At the heart exercise, the exerciser a vote at their regular pulse or heartbeat and can deepen the relaxation.

Exercise sets:

* The heart beats calmly and regularly / strong, My heart is pleasant even, My pulse flows smoothly and evenly or My heart goes completely automatic / by itself (repeat four to six times).
* I am completely calm (repeat once or twice).

Breathing exercise

When the breathing exercise their own, through the previous exercises already calmed her breathing rhythm perceived passive. Here both the inhalation and exhalation are not aware influenced by autogenic training, but only felt.

Exercise sets:

* Breathing quietly, I am breathing, my breath flows smoothly and evenly and I breathe very peaceful (Repeat four to six times).
* I am completely calm (repeat once or twice).

Stomach or solar plexus Exercise

The abdominal exercise is to ensure that the abdominal area is better supplied with blood, which is associated with an increased sensitivity to heat. In this way, vegetative disorders in the abdomen or pelvic area are reduced.

Exercise sets:

* My solar plexus is warm flowing, my stomach is soft and warm (repeat four to six times).
* I am completely calm (repeat once or twice).

Forehead cool exercise

With the cool end exercise, the blood circulation for while now deep relaxation in the head area will be regulated. A cool head during the relaxation often perceived as pleasant in comparison to body heat.

Exercise sets:

* My forehead is pleasantly cool and my head is free and clear (repeat four to six times).
* I am completely calm (repeat once or twice).