After weeks or months of practicing autogenic training, participants report improved overall health , greater emotional stability , and reduced anxiety in everyday life. These observations are supported by scientific research that confirms the effectiveness of autogenic training in managing various stresses. A key element of these changes is achieving an altered state of consciousness while performing the exercises.
Stress and modern lifestyle
The modern pace of life often burdens us with daily obligations. In the professional sphere, we are faced with coordinating schedules, achieving goals and meeting deadlines, while in the private sphere we want to please friends and family. When we are forced to focus on everything at once, this can lead to:
- voltage ,
- anxiety ,
- frustrations ,
- feelings of failure .
As a result, we can lose a sense of control over our own lives and the broader meaning of life.
The “flight or fight” response
The “fight or flight” response is an evolutionary mechanism designed to respond to threats. In the past, it was useful for fleeing from predators or hunting prey. It involves physiological changes such as:
- pupil dilation,
- increased heart rate,
- adrenaline release,
- decreased gastrointestinal function,
- increasing muscle strength.
After the threat is removed, the body returns to balance and activates the “rest and digest” system, which includes constricting the pupils, calming the pulse, and speeding up digestion.
In modern life, we are constantly exposed to stressors that do not require a physical response. This leads to chronic tension, fatigue, and irritability. Although we regenerate at night, repeated stressors can harm the body and mind in the long term.
That’s why it’s important to have a tool like autogenic training that allows us to return to a calm state of “rest and digest”. Although physical activity is important, it’s hard to afford an hour’s break during the workday. This is where autogenic training proves to be a convenient and useful tool.
Effects of autogenic training
Regular practice of autogenic training and the transition to passive concentration allow for a different way of acting and perceiving oneself and others, without strain. This is new for many individuals, but sometimes they need the support of an autogenic training teacher to calm them down and explain the changes they are experiencing.
There are no right or wrong results during an autogenic training exercise. The key is the correct posture and mental attitude to achieve relaxation.
Individuals who exercise regularly report:
- freedom from anxiety and tension ,
- a sense of peace and a sense of control over life,
- greater spontaneity in relationships ,
- freedom from unwanted habits.
Creativity and a tendency toward intuition may also increase. Individuals may become more open to emotions, feelings, or memories, including burdensome feelings from the past that have been repressed.
The role of the autogenic training therapist is crucial in helping individuals overcome initial barriers to exercise.
Increased openness to emotions, memory, intuition, and creativity indicate greater connectivity between the two cerebral hemispheres. Analysis of the central nervous system during autogenic training showed increased coordination between the left and right hemispheres, increased alpha waves, and also theta activity.
Physiological tests have shown that blood pressure and levels of the stress hormone cortisol decrease after autogenic training.