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
• Minimize sensory reception
• Focus 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.
