The fast pace of life we lead and the routines full of tasks can cause us discomfort, anxiety and stress. I discovered this technique based on affirmations and breathing, which produces a great feeling of calm and peace.
The anxietyhe stress and the fatigue are present in the daily lives of more and more people due to the accelerated pace that we carry out in our routine and the lack of priority to designate a time to breathe, relax and connect with our interior to be present.
There are several techniques and practices that are used to help us reduce that excess of negativity and exhaustion, both mentally and physically, and that help us to be calm and disconnect of so much hyperproductivity and stimuli.
He autogenic training emerges as one of the most positive and beneficial tools, it leads us towards a state of passive relaxation through physical sensations that focus on relieving all types of tensions, through words, repetitions, affirmations and projections.
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What is autogenic training and how to practice it
He autogenic training It is a relaxation technique that focuses on physical sensations to relieve anxiety, stress and tension, through a serenity method. This practice emerged in the decade of 1930 by the German psychiatrist Johannes Heinrich Schultzwho developed exercises psychotherapeutics based on the passive concentration of internal sensations.
Among the great benefits it includes, the main ones stand out for being the relief of muscle tension and stress, being a very effective practice for deal with problems such as insomnia, migraine, chronic pain, anxiety disorders or panic attacks, cardiovascular diseases, among others.
The six key stages of practice
Like all workouts and exercises, there are certain corresponding steps to follow and keep in mind to achieve the expected results and to have a great experience when looking to relax. It is always recommended to look for a quiet, safe, comfortable place without interruptions, where you know that you will be able to surrender completely to the moment. He autogenic training stands out for having six stages:
- Heaviness in the extremities: Focus on the feeling of heaviness in the body, starting from the feet to the head. You can repeat statements such as “my arms and legs are relaxed and heavy.”
- Heat in the extremities: Focus on the sensation of heat in your legs and arms, also repeating statements such as “my arms and legs are relaxed and warm.”
- Heart rate regulation: In this part, attention to our body must be greater and requires more concentration. Connect with our heart rate and repeat affirmations such as “my heart beats calmly and at a calm pace.”
- Regulation of breathing: bring attention to our breathing, concentrating on inhalation and exhalation at a conscious and relaxed pace. Repeat affirmations such as “my breathing is calm and deep, I inhale and exhale in peace.”
- Body heat irradiation: Focus our imagination and sensation on the heat of the abdomen and project that it radiates to the entire rest of the body. Visualize the action through statements such as “my abdomen and body are warm and calm.”
- Mental relief: It is essential for this exercise to focus on making our mind feel fresh and greatly relieved, in order to generate that feeling of clarity and openness. Repeat affirmations like “my mind is fresh and calm.”
The main benefits of autogenic training
This practice, and carrying it out consistently, produces great consequences. positive in our physical and mental health. It allows us to connect with our essence and interiorto focus on the now, reduce anxiety and stress, and connect with the present moment. The benefits highlights of this practice:
- Body self-regulation: Slow and conscious breathing helps relax the nervous system, reduce heart rate and regulate our cardiovascular and respiratory system.
- Leads to peace and relaxation: The state of calm achieved increases our feeling of well-being, energy and mental positivity.
- Self Help Resource: In the face of various moments of stress, anxiety or overwhelm, this technique can be a fundamental tool for us to implement anywhere and anytime.
- Improves sleep quality: The accelerated pace of life we lead and overthinking often causes us to have insomnia and our quality of sleep is negative. With this training, relaxation will become our main ally to be able to get a good rest.
- Well-being and personal confidence: Having the ability to return to axis and balance our emotional and sentimental system gives us a certain power of control over our actions and reactions. The fact of being able to spend time connecting with how we feel and what sensations are generated in our body produces great relief and stimulates happiness.
Source: Ambito
David William is a talented author who has made a name for himself in the world of writing. He is a professional author who writes on a wide range of topics, from general interest to opinion news. David is currently working as a writer at 24 hours worlds where he brings his unique perspective and in-depth research to his articles, making them both informative and engaging.
