© 2011 mcgraw-hill higher education. all rights reserved. autogenic training, imagery, and...

© 2011 McGraw-Hill Higher Education. © 2011 McGraw-Hill Higher Education. All rights reserved.All rights reserved.

Autogenic Training, Autogenic Training, Imagery, and Progressive Imagery, and Progressive

RelaxationRelaxation

Chapter 10Chapter 10

Chapter OverviewChapter Overview

• What is autogenic training?What is autogenic training?• Understand its physiological and Understand its physiological and

psychological benefitspsychological benefits• Learn how to perform autogenicsLearn how to perform autogenics• How is imagery used in autogenic How is imagery used in autogenic

meditation?meditation?• Learn about the phases of autogenic Learn about the phases of autogenic

meditationmeditation


Chapter Overview (cont.)Chapter Overview (cont.)

• Learn about bracingLearn about bracing

• What is progressive relaxation?What is progressive relaxation?

• Understand its physiological and Understand its physiological and psychological benefitspsychological benefits

• Learn how to perform progressive Learn how to perform progressive relaxationrelaxation


Autogenic TrainingAutogenic Training

•Developed by Johannes Schultz Developed by Johannes Schultz (1932)(1932)

•Taught his patients to self-Taught his patients to self-hypnotizehypnotize

•Patients reported a feeling of Patients reported a feeling of general body warmth and general body warmth and heaviness in the arms and legsheaviness in the arms and legs


Autogenic Training (cont.)Autogenic Training (cont.)

• Uses a series of exercises to Uses a series of exercises to achieve this responseachieve this response

• Increased blood flow due to Increased blood flow due to vasodilation of the arteries causes vasodilation of the arteries causes the feeling of warmththe feeling of warmth

• Sensation of heaviness caused by Sensation of heaviness caused by the muscles relaxingthe muscles relaxing


Benefits of Autogenic Benefits of Autogenic TrainingTraining• Has been shown to have physiological and Has been shown to have physiological and

psychological effectspsychological effects

• Physiological effectsPhysiological effects– Reduces heart rateReduces heart rate– Reduces respiratory rateReduces respiratory rate– Reduces muscle tensionReduces muscle tension– Reduces serum cholesterolReduces serum cholesterol– Increases alpha brain wavesIncreases alpha brain waves– Increases blood flow to arms and legsIncreases blood flow to arms and legs


Autogenics and Health Autogenics and Health BenefitsBenefits• Has a dynamic range of benefits including:Has a dynamic range of benefits including:

– Improves immune function of cancer patientsImproves immune function of cancer patients– Improves quality of life for those with multiple Improves quality of life for those with multiple

sclerosissclerosis– Helps relieve headachesHelps relieve headaches– Helps those with drug abuse problemsHelps those with drug abuse problems– Helps women alleviate menstrual discomfortHelps women alleviate menstrual discomfort– Helps those with scoliosis and dyspneaHelps those with scoliosis and dyspnea


Benefits of Autogenic Benefits of Autogenic Training (cont.)Training (cont.)

• Psychological effectsPsychological effects– Increases ability to tolerate painIncreases ability to tolerate pain– Reduces anxietyReduces anxiety– Reduces depressionReduces depression– Increases resistance to stressIncreases resistance to stress– Reduces tirednessReduces tiredness


How to Do Autogenic How to Do Autogenic TrainingTraining• Five prerequisites are essential to success Five prerequisites are essential to success

(Schultz & Luthe, 1959)(Schultz & Luthe, 1959)1.1. High motivation and cooperationHigh motivation and cooperation

2.2. Reasonable degree of self-control and self-Reasonable degree of self-control and self-directiondirection

3.3. Ability to maintain a body positionAbility to maintain a body position

4.4. Reduction of external environmental stimuliReduction of external environmental stimuli

5.5. Concentration of attention on bodily sensationsConcentration of attention on bodily sensations


The Three Body PositionsThe Three Body Positions


Six Stages of Autogenic Six Stages of Autogenic TrainingTraining

1.1. Heaviness of the arms and legsHeaviness of the arms and legs

2.2. Warmth throughout the arms and legsWarmth throughout the arms and legs

3.3. Sensations of warmth and heaviness in Sensations of warmth and heaviness in the heartthe heart

4.4. Slow, calm breathingSlow, calm breathing

5.5. Sensations of warmth in the abdomenSensations of warmth in the abdomen

6.6. Sensations of coolness in the foreheadSensations of coolness in the forehead

Focus on:Focus on:


What Is Imagery?What Is Imagery?

• Employs images of relaxing scenesEmploys images of relaxing scenes

• Translates body relaxation into mind Translates body relaxation into mind relaxationrelaxation

• Use of images with autogenic training Use of images with autogenic training is called is called autogenic meditationautogenic meditation


Phases of Autogenic Phases of Autogenic MeditationMeditation• Turn closed eyes inward and upward Turn closed eyes inward and upward

toward forehead (increases alpha toward forehead (increases alpha waves)waves)

• Visualize a color and turning colors Visualize a color and turning colors into picturesinto pictures

• Visualize abstract ideasVisualize abstract ideas

• Visualize peopleVisualize people

• Visualize various scenesVisualize various scenes© 2011 McGraw-Hill Higher Education. © 2011 McGraw-Hill Higher Education.

All rights reserved.All rights reserved.

Concept of BracingConcept of Bracing• Bracing is unnecessary muscular contractionBracing is unnecessary muscular contraction

• The use of good form is important, especially The use of good form is important, especially in athletic eventsin athletic events

• Too much muscular contraction interferes with Too much muscular contraction interferes with proper form and results in:proper form and results in:– Inefficient energy expenditureInefficient energy expenditure– HeadacheHeadache– BackacheBackache– Pains in the neck and shoulderPains in the neck and shoulder– Other illnessesOther illnesses


Did You Know?Did You Know?

• Oftentimes we brace but don’t Oftentimes we brace but don’t realize that we are doing sorealize that we are doing so

• Next time you are driving, check to Next time you are driving, check to see how tightly you are gripping the see how tightly you are gripping the steering wheelsteering wheel

• Relaxation techniques can reduce Relaxation techniques can reduce bracingbracing


Progressive RelaxationProgressive Relaxation

• Technique used to induce nerve-muscle Technique used to induce nerve-muscle relaxationrelaxation

• Developed by Edmund Jacobson (1938) for Developed by Edmund Jacobson (1938) for tense hospital patientstense hospital patients

• Involves systematically contracting and Involves systematically contracting and relaxing muscle groups throughout the bodyrelaxing muscle groups throughout the body

• Known as neuromuscular relaxation, Known as neuromuscular relaxation, Jacobsonian relaxation, or progressive Jacobsonian relaxation, or progressive relaxationrelaxation


Benefits of Progressive Benefits of Progressive RelaxationRelaxation• Has physiological and psychological Has physiological and psychological

effectseffects• Physiological effectsPhysiological effects

1.1. Relaxation of smooth muscle aids the Relaxation of smooth muscle aids the gastrointestinal and cardiovascular gastrointestinal and cardiovascular systemssystems

2.2. Tension headaches and migraine Tension headaches and migraine headaches have been alleviatedheadaches have been alleviated

3.3. Backache sufferers have been helpedBackache sufferers have been helped4.4. Can reduce the side effects of cancer, Can reduce the side effects of cancer,

insomnia, pain, and hypertensioninsomnia, pain, and hypertension


Benefits of Progressive Benefits of Progressive Relaxation (cont.)Relaxation (cont.)• Psychological effectsPsychological effects

1.1. Improved self-concept has been seen Improved self-concept has been seen among college studentsamong college students

2.2. Depression and anxiety have been Depression and anxiety have been reduced reduced

3.3. Alcohol and drug abuse has been Alcohol and drug abuse has been lessenedlessened

4.4. Athletic and musical performance has Athletic and musical performance has been improvedbeen improved


Performing Progressive Performing Progressive RelaxationRelaxation• Factors to consider:Factors to consider:

– Learn how to identify tension (recognize Learn how to identify tension (recognize cues)cues)

– Seek an environment free of distractionsSeek an environment free of distractions– Remove items that would constrict or Remove items that would constrict or

feel uncomfortablefeel uncomfortable– Find a comfortable body positionFind a comfortable body position– Variations in exercises have been Variations in exercises have been

developeddeveloped


Keys to PerformingKeys to PerformingProgressive RelaxationProgressive Relaxation• Focus on the muscle or muscle area that Focus on the muscle or muscle area that

you want to tense/relaxyou want to tense/relax• Tense the desired muscle, then relaxTense the desired muscle, then relax• Tense the muscle as long or longer than Tense the muscle as long or longer than

the relaxation periodthe relaxation period• Focus on Focus on howhow the muscle feels when the muscle feels when

relaxed in contrast to when it was tensedrelaxed in contrast to when it was tensed• The strength of the tension during each The strength of the tension during each

successive contraction should be less than successive contraction should be less than the previousthe previous


Short ExercisesShort Exercises

• Occasionally, you may have limited time for Occasionally, you may have limited time for practicing progressive muscle relaxationpracticing progressive muscle relaxation

• Quick, simple versions are considered effective:Quick, simple versions are considered effective:– Focus on the area of the body that needs relaxingFocus on the area of the body that needs relaxing– Tense the muscle group even furtherTense the muscle group even further– Relax the muscle groupRelax the muscle group– Focus on the sensations of the relaxed musclesFocus on the sensations of the relaxed muscles– Pay attention to any warm and tingly sensationsPay attention to any warm and tingly sensations


Autogenic Training, Autogenic Training, Imagery, and Progressive Imagery, and Progressive

RelaxationRelaxation

Chapter 10Chapter 10


© 2011 mcgraw-hill higher education. all rights reserved. autogenic training, imagery, and...

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benefits of autogenic

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