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Passive relaxation methods

The autogenic training, the  basic type of passive, cognitive mental relaxation techniques, was elaborated in the 1920s by J.H. Schultz, a German psychiatrist.

The technique of his autogenic training (AT) is based on yoga, hypnosis and suggestopedia. It is called autogenic because it derives from itself and it is a training because it can be learnt and controlled. Paying attention to the self and passive inner attitudes represent the most important elements of autogenic training.At basic level AT includes six exercises which can be learnt in a period of three months. It means two weeks per exercise and three training sessions per day at home.

The six basic exercises of autogenic training are as follows:

  1. Feel the heaviness of body, relax muscles (in a passive way)
  2. Feel the warmth – regulates the circulation of blood and normalizes peripheral capillary circulation
  3. Calm heart – restore the tranquility of heart rate
  4. Calm breathing – breathe slowly
  5. Stomach – regulate the tone of plexus solaris.
  6. Cool forehead – experience clear thinking

 

Source: http://www.pszichologus4you.hu/index.php