Autogenics

1. “Open your mind to the power of self-suggestion” Johannes Schultz

2. Autogenics: KINES 083 Rich Renzi

3. Presentation Outline Background What it is What it does Is it safe How to Get Started Class Exercise Conclusion/ Questions

4. Background Technique developed by Johannes Heinrich Schultz (pictured) First Published in 1932 Abbe Faria and Emile Coue are the forerunners Herbert Benson, MD, a Harvard professor also did significant research in the area

5. What it is It is a concentration skill that sends internal messages from the conscious mind to specific body parts to alter individual’s physiological functions Involves the daily practice of sessions that last about 15 Min Uses visualizations to induce relaxation Promotes physical and psychological health and performance through mind-body interactions that lead to psycho-physiological regeneration.

6. What it does Emphasizes parallels to techniques in yoga and meditation Autogenic training restores the balance between flight or fight and the rest and digest branches of the autonomic nervous system This has important health benefits, promotes digestion and bowel movements, lowers the blood pressure, slows the heart rate, and promotes the functions of the immune system

7. Is it safe If you have a serious disease such as diabetes or a heart condition, learn and use AT only under the supervision of your doctor . Not recommended for children under 5 and people with severe mental or emotional disorders Stop if you feel very anxious or restless during or after doing the exercises

8. Keep in Mind Position yourself comfortably M inimize sensory reception F ocus on internal physiological process

9. Getting Started Find a quite relaxing place, away from distraction. Pick a position (on your back lying flat, palms up or sitting in a upright position in a chair) Pick an approach Indirect Approach= Simply suggest that certain parts of your body are becoming warm and heavy. Direct Approach= Utilize a greater sense of mental imagery making specific physiological systems responsible for the sensations of warmth and heaviness.

10. Beginner’s Approach First take a deep, slow breath and feel a sense of relaxation as you exhale. Do this a few times with each breath becoming slower and deeper. Then say the following thoughts to yourself…

11. Beginner’s Approach Continued Phase 1: Heaviness My arms and hands feel heavy. My legs and feet feel heavy. My arms and legs feel heavy. Phase 2: Warmth My arms and hands feel warm. My legs and feet feel warm. My arms and legs feel warm. Phase 3: Heart My heart is calm and relaxed. My heartbeat is slow and relaxed. Phase 4: Breathing My breathing is slow and relaxed. My breathing is calm and comfortable. Phase 5: Solar Plexus My stomach area is calm and relaxed. Phase 6: Forehead My forehead is cool. My forehead is calm and relaxed. My entire body is calm and relaxed.

12. Questions?