Natural Health

Autogenic Training

German neurologist Dr Johannes Schulz, a contemporary of Freud, devised six simple mental exercises in the 1920s which he called ‘autogenic’, meaning ‘generated from within’. There are now more than 3,000 scientific papers published worldwide claiming autogenic training can be a significant self-help tool for health and happiness, and it’s often used in corporate training programs to increase personal potential.

Dr Schulz believed that by relaxing into a near hypnotic state, and repeating a formula of words while concentrating on parts of the body, a person could counter the effects of stress and help their ability to recuperate. The exercises switch off the body’s stress responses and help re-balance the activities of the right and left sides of the brain.

What Happens In Autogenic Training?

Although self-help packages are available, it is advisable to see a qualified therapist. Autogenic training is taught individually or in small groups, usually over eight to ten weeks. During this time, you will be asked to practice the exercises on your own for a few minutes three or four times a day, and to keep a record of your experiences, so that you can update your therapist.

The group meets for approximately 90 minutes each week to report on progress, and introduce and practice the next sequence of exercises. No special clothing is required and the exercises can be practiced almost anywhere. There are three main positions in which to practice autogenics – sitting upright, lying down and reclining, in a comfortable armchair for instance. Once you have completed this initial training, you can use autogenics for self-help throughout life.

For those who want more help, autogenic neutralization or meditative exercises are part of an advanced level of autogenics which can be taught after six months to a year of basic autogenic training.

Biofeedback

For many people, the problem in countering stress lies in their inability to identify it. In the 1960s, US scientists adapted electronic devices – developed to detect electrical signals from the brain and minute physical responses – to train people to control body functions such as heart rate and blood pressure. This equipment could tell people when to switch off and measure how effective they were at doing it.

Machines are attached via electrodes to the patient to monitor slight changes in the body and send a signal, such as a beeping sound, to the patient to let them know if their stress levels increase. The patient then uses relaxation techniques such as deep breathing and visualization to stop the negative signals. Machines with simple sound and light signals are widely used, and there are computer-enhanced systems which have a more sophisticated method of triggering a positive patient response. These can be run on a home computer -the screen shows a changing picture as you relax or get tense, giving you a further mental trigger to aid relaxation. Conversely, biofeedback machines that monitor muscle tension may be used to train muscles to work again where they are weak or appear paralyzed – for example, after a stroke.

Laurie van Someren of Aleph One, a biofeedback machine manufacturer, says “Biofeedback is popular because it puts the responsibility for the patient’s condition on the patient. It assumes the patient can control their own body better and more lastingly than drugs and it provides the tools needed for the patient to take control.”

The Alpha Factor

Some biofeedback machines monitor alpha levels in the brain. Alpha production is high in people who are relaxed or meditating. These machines beep when your alpha activity increases, enabling you to ‘learn’ how to increase the alpha activity in your brain. Alpha training is becoming very popular with sports people who use it when preparing for competitions.

There have been many studies in the US which indicate that biofeedback eases muscle ache and headaches, and helps control heart rate and blood pressure. It’s currently being tested for use in treating epilepsy and is used in some primary schools in the US.

What are the differences between autogenics, meditation and hypnosis?

There are some close similarities between autogenic therapy and meditation. The difference lies in their origins. Autogenic therapy arose in the West out of research into ways in which the body and mind could heal itself. It does not involve any spiritual or metaphysical belief. Both hypnosis and autogenics involve a change in consciousness.

In autogenic training, will I be so relaxed that I won’t feel in control?

No – you will still be aware of everything that is going on around you.

Autogenic Training And Biofeedback Are Good For:

• Stress related illnesses
• Irritable Bowel Syndrome
• Relaxation
• Migraine
• Confidence
• Insomnia

Autogenic Training And Biofeedback:

AVAILABILITY – Limited

MEDICAL EVIDENCE – Increasing

MEDICAL ACCEPTANCE – Good

SELF HELP – Possible