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1 Autogenic training From , Biologist September 7, 2017

Autogenic training is a classic self-relaxation method that helps you to find

more rest in stressful phases of life. Many people use autogenic training to

fall asleep or preventively for psycho-hygiene. Read here how autogenic

Woman relaxes

display Axa AXA motorcycle insurance What is autogenic training At the

beginning of the twentieth century, the German neurologist Johannes Heinrich

autogenic training. The ideas he gave were the

observations he made in his patients: some could bring themselves into a

hypnotic state. Afterwards, these patients felt very relaxed. Today various

the effectiveness of autogenic training.

What is stress? What it does in the body. Areas of application for autogenic

training Boost stress relief Overcome fears Eliminate sleep disorders Reduce

pain Promote creativity Improve your ability to concentrate Increase self-

esteem Symptom checker icon NetDoktor symptom checker Which illness causes my

complaints? Autogenic training: relaxation through imagination Autogenic


is based on the knowledge that a person's body and psyche always act and react

interdependently. This means that the body can be controlled with the mind and

vice versa.


is not as deep as with hypnosis , but it enables the subconscious to be

activated. You focus mentally on a certain body reaction and this actually

When the pure idea triggers a body function, scientists call it the carpenter

effect or ideoplasia. For example, the mere idea of ​​movement creates a

Autogenic training regulates the autonomic nervous system With the power of

thought you control the autonomic nervous system. This area of ​​the human

nervous system contains nerve fibers that regulate organs, smooth muscles and

glands. The body thus enables basic processes such as heartbeat or perspiration

without us having to make a conscious decision about it.

nervous system. One triggers

relaxation (parasympathetic) and the other tension (sympathetic). In dangerous

situations, tension is an important mechanism that allows people to react

quickly. This is usually If you suffer from

stress or inner restlessness, the balance between relaxation and tension is


Due to the pressure at work, double loads and the like, the sympathetic nervous

system is flooded with stimuli and switched on too often. Often, the body can

parasympathetic nerve properly to relax. Tensions,

exhaustion, fears and depression threaten. This misalignment can be remedied by

autogenic training.

How often and how long do you practice? How long you best practice autogenic 

training depends on your level of training. As a beginner, it should be three 

times ten minutes a day, but not more. It is better to exercise frequently and 

briefly than only occasionally and for a long time. Once you understand the 

method, five minutes twice a day is enough. In total, it takes about a month 

for autogenic training to sustainably improve your life. 

The developer Schultz advocated autogenic training for children from the age of 

four. If you are a newcomer, the best thing to do is to speak to your family 

doctor about whether there is anything that is against autogenic training in 

your case .

Exercise self hypnosis Autogenic training always starts with the basic

exercises: rest, heaviness and warmth. You can do this well at home. However,

so that you do not make any mistakes and stay motivated, experts recommend

practicing in a group under the professional guidance of a doctor. Audio

instructions can also be a good way to get started. Before you start, you

should find out how the so-called withdrawal works. Because this should follow

almost all exercises.

Picture gallery Burnout? The best tips against burning out!

Image 1 of 7

Prevent burnout Burnout . But how can the burnout be

recognized in good time and prevented from the start?

Through this pain she slipped from the past back into the here and now, on the

floor of Constantin Summersby's strange basement. Unfortunately, the pain on

her wrists did not subside even today. The cable ties still held up to the

blade, and painfully chafed against her sore skin. She would probably still be

working on things if Summersby stood over her with a triumphant smile and blew

out the light. But in her crazy life, she had learned that fate always took an

unexpected turn when you least expected it. Sometimes fate took strange paths.

So the family of Jessica's murderer was the decisive reason why she was allowed

to live a life in freedom less than a year after her arrest.

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