Schultz's autogenic training

Beginning in 1912, Schultz elaborated the principles of the autogenic training. Based on the observations in the use of hypnosis, which he mastered perfectly. In 1926 he communicated to the Berlin Medical Association the first results obtained with his self-hypnosis method. The name of autogenous training is based etymologically from the Greek "autos" (itself), "gene" (becoming), and could be translated as: "an exercise or training, developed from the subject's own" self "and that configures said" yes " same"."

Index

1. What is Schultz Autogenic Training
2. The place to do the exercises
3. The position for relaxation
4. Usual course of autogenic training
5. Brief training method

According to Schultz himself: "The principle on which the method is based consists in producing a general transformation of the experimental subject by means of certain exercises physiological and rational and that, in analogy with the oldest exogenous hypnotic practices, allows to obtain identical results to those obtained with suggestive states authentic. "

The relationship of autogenic training with hypnosis is clearly manifested in the previous text, and thus, the denomination of self-hypnosis technique that is usually given on many occasions is fully justified.

Based on the initial studies of J.H. Schultz, adapted versions of autogenic training have been developed although generally follow a common framework: the use of images that refer directly to the functions of the system vegetative.

According to Huber (1980): "These images are concentrated in formulas, according to certain basic elements of suggestive efficacy, and are applied to organic regions that are particularly accessible subjectively and cognitively: the stomach, the breath, the heart, the sensation of your body (head)."

They are summarized in the acquaintances six autogenous exercises:

1. Heaviness exercise
2. Heat exercise
3. Pulsing exercise
4. Breathing exercise
5. Abdominal regulation
6. Head exercise

In general, the conditions of the place where we carry out the practice have to meet some minimum requirements:

• Quiet atmosphere, without too much noise and away from possible disturbing external stimuli.
• Suitable temperature; the room must be of a moderate temperature (neither high nor low) to facilitate relaxation
• Moderate light; it is important to keep the room in dim lighting.

For autogenic training we can use three types of positions:

• Laying on a bed or a couch with the arms and legs slightly at an angle and away from the body.
• A comfortable armchair with arms; in this case it is convenient that we use supports for the neck and feet.
• Sitting on a stool or bench without backrest; In this modality we will use a position described by Schultz and that he calls "the position of the coachman": "It is characterized by the fact that rest the person, sitting, the weight of the upper half of the body on the relaxed dorsolumbar region, in a position of "back of the cat [..]. This passive body attitude is found in many professions that require sitting for many hours, without support for the back. We therefore designate it as the "coachman's posture." (Schultz, p. 17)

At the beginning of this section we talked about the fact that, based on the initial scheme developed by Schultz, versions adapted by different authors have emerged; In this section we are going to collect several of these versions including the original formulas.

We advise you to test with some or all of these methods, either by recording the text on tape or by applying the procedure to someone else.

Tips to facilitate relaxation

During the practice of autogenic training it is necessary to make an effort to repeat the different formulas proposals, not as something alien, but as something that makes sense giving them a monotonous and rhythmic; trying that our mind is completely focused on the proposed phrase.

On the other hand, we have to surrender to the different exercises without great pressure from the performance, assuming that you are in a learning period and that learning is often expensive.

Formula to end the training session

It is very important to finish practice sessions, both at home and in the therapist's office, properly and accurately. The client will be instructed to follow the proposed formulas (stretch and flex the arms, breathe deeply, open the eyes); and furthermore, you will be instructed to always end the relaxation sessions in the prescribed manner and to maintain this termination rule fairly rigorously.

After finishing the training and practicing the proposed formula to finish, it is convenient that the subject does not abandon the relaxation chair immediately, and that if he is to be questioned about the session, he is questioned sitting in the place of practice. This rule is also indicated for you when you practice at home. With this we achieve that the subject does not get up quickly and therefore we avoid suffering any unwelcome dizziness that may make him fear for the unpleasant consequences of relaxation.

Huber (1980, pp. 244-245), proposede two methods of shortening autogenic training. One for when we automatically master the different exercises that make up the global training (in this case there is a decrease in the length of the different formulas, but not in the practice time), and another for when there is not enough time to practice all the exercises (for example, in situations real); in this case there is a reduction in the number of formulas to use.

Here are the two shortcut schemes:

1. Shortening of training formulas

the general training scheme would be as follows.

• Repeat the phrase 6 times: "The right arm is very heavy"
• Repeat the phrase 1 time: "I am very calm"
• Repeat the phrase 6 times: "The right arm is very hot"
• Repeat the phrase 1 time: "I am very calm"
• Repeat the phrase 6 times: "The pulse is calm and regular"
• Repeat the phrase 1 time: "I am very calm"
• Repeat 6 times the phrase: "Very calm breathing"
• Repeat the phrase 1 time: "I'm breathing"
• Repeat the phrase 1 time: "I am very calm"
• Repeat the phrase 6 times: "The solar plexus is like a stream of heat"
• Repeat the phrase 1 time: "I am very calm"
• Repeat 6 times the phrase: "The forehead is pleasantly fresh"
• Repeat the phrase 1 time: "I am very calm"
• Finish with the sentences:
• "Firm arms" "Take a deep breath" "Open your eyes."

2. Limited time training

The goal of this short workout is to be able to relax in a very limited amount of time, 2-3 minutes, in a natural situation. In these cases, the following scheme will suffice.

• "heaviness"
• "tranquility"
• "hot"
• "tranquility"
• "head clear and clear"
• "firm arms"
• "deep breath"
• "open the eyes".

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

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