1. Autogenic Training, Imagery, and Progressive Relaxation Chapter 11 McGraw-Hill/Irwin © 2013 McGraw-Hill Companies. All Rights Reserved.

2. 11-2 Chapter Overview What is autogenic training? What is autogenic training? Understand its physiological and psychological benefits Understand its physiological and psychological benefits Learn how to perform autogenics Learn how to perform autogenics How is imagery used in autogenic meditation? How is imagery used in autogenic meditation? Learn about the phases of autogenic meditation Learn about the phases of autogenic meditation

3. 11-3 Chapter Overview (cont.) Learn about bracing Learn about bracing What is progressive relaxation? What is progressive relaxation? Understand its physiological and psychological benefits Understand its physiological and psychological benefits Learn how to perform progressive relaxation Learn how to perform progressive relaxation

4. 11-4 Autogenic Training Developed by German psychiatrist Johannes Schultz in 1932 Developed by German psychiatrist Johannes Schultz in 1932 Taught his patients ____________ (self-hypnosis) Taught his patients ____________ (self-hypnosis) Patients reported a feeling of general body warmth and heaviness in the arms and legs Patients reported a feeling of general body warmth and heaviness in the arms and legs

5. 11-5 Autogenic Training (cont.) Uses a series of exercises to achieve this response Uses a series of exercises to achieve this response Increased blood flow due to vasodilation of the arteries causes the feeling of __________ Increased blood flow due to vasodilation of the arteries causes the feeling of __________ Sensation of ___________ caused by the muscles relaxing Sensation of ___________ caused by the muscles relaxing

6. 11-6 Physiological Benefits of Autogenic Training Reduction in heart rate Reduction in heart rate Reduction in respiratory rate Reduction in respiratory rate Reduction in muscle tension Reduction in muscle tension Reduction in serum cholesterol Reduction in serum cholesterol Increase in alpha brain waves Increase in alpha brain waves Increase in blood flow to arms and legs Increase in blood flow to arms and legs

7. 11-7 Health Benefits of Autogenic Training Has a dynamic range of benefits including: Has a dynamic range of benefits including: –Improves immune function of cancer patients –Improves quality of life for those with multiple sclerosis –Helps relieve headaches –Helps those with drug abuse problems –Helps women alleviate menstrual discomfort –Helps those with scoliosis and dyspnea

8. 11-8 Health Benefits of Autogenic Training (cont.) Helps insomniacs to sleep Helps insomniacs to sleep Treats substance abuse Treats substance abuse Relieves pain Relieves pain Decreases tics associated with Tourette syndrome Decreases tics associated with Tourette syndrome

9. 11-9 Psychological Benefits of Autogenic Training Increased ability to tolerate pain Increased ability to tolerate pain Reduction in anxiety Reduction in anxiety Reduction in depression Reduction in depression Increase in resistance to stress Increase in resistance to stress Reduction of tiredness Reduction of tiredness

10. 11-10 How to Do Autogenic Training Five prerequisites are essential to success (Schultz & Luthe, 1959) Five prerequisites are essential to success (Schultz & Luthe, 1959) 1.High motivation and cooperation 2.Reasonable degree of self-control and self-direction 3.Ability to maintain a body position 4.Reduction of external environmental stimuli 5.Concentration of attention on bodily sensations

11. 11-11 Six Stages of Autogenic Training 1. Heaviness of the arms and legs 2. Warmth throughout the arms and legs 3. Sensations of warmth and heaviness in the heart 4. Slow, calm breathing 5. Sensations of warmth in the abdomen 6. Sensations of coolness in the forehead Focus on:

12. 11-12 What Is Imagery? Employs images of relaxing scenes Employs images of relaxing scenes Translates ________ relaxation into ________ relaxation Translates ________ relaxation into ________ relaxation Use of images with autogenic training is called autogenic ________________ _ Use of images with autogenic training is called autogenic ________________ _ Bear Dancer Studios/Mark Dierker

13. 11-13 Phases of Autogenic Meditation Turn closed eyes inward and upward toward forehead (increases alpha waves) Turn closed eyes inward and upward toward forehead (increases alpha waves) Visualize a color and turning colors into pictures Visualize a color and turning colors into pictures Visualize abstract ideas Visualize abstract ideas Visualize people Visualize people Visualize various scenes Visualize various scenes

14. 11-14 Benefits of Imagery and Autogenic Meditation Shown to decrease frequency of headaches and chronic pain Shown to decrease frequency of headaches and chronic pain –88% of adolescents with chronic headaches reported a decrease in headache frequency after learning imagery –Also used in hospices to manage pain

15. 11-15 Concept of Bracing Bracing is ______________ muscular contraction Bracing is ______________ muscular contraction The use of good form is important, especially in athletic events The use of good form is important, especially in athletic events Too much muscular contraction interferes with proper form and results in: Too much muscular contraction interferes with proper form and results in: –Inefficient energy expenditure –Headache –Backache –Pains in the neck and shoulder –Other illnesses

16. 11-16 Did You Know? Oftentimes we brace but don’t realize that we are doing so Oftentimes we brace but don’t realize that we are doing so Next time you are driving, check to see how tightly you are gripping the steering wheel Next time you are driving, check to see how tightly you are gripping the steering wheel Relaxation techniques can reduce bracing Relaxation techniques can reduce bracing

17. 11-17 Progressive Relaxation Technique used to induce _____________ relaxation Technique used to induce _____________ relaxation Developed by Edmund Jacobson in 1938 for tense hospital patients Developed by Edmund Jacobson in 1938 for tense hospital patients Involves systematically contracting and relaxing muscle groups throughout the body Involves systematically contracting and relaxing muscle groups throughout the body Known as ______________ relaxation, Jacobsonian relaxation, or progressive relaxation Known as ______________ relaxation, Jacobsonian relaxation, or progressive relaxation

18. 11-18 Physiological Benefits of Progressive Relaxation Aids in the relaxation of smooth muscle, which aids the gastrointestinal and cardiovascular systems Aids in the relaxation of smooth muscle, which aids the gastrointestinal and cardiovascular systems Alleviated tension headaches and migraine headaches Alleviated tension headaches and migraine headaches Helps backache sufferers Helps backache sufferers Reduces the side effects of cancer, insomnia, and pain Reduces the side effects of cancer, insomnia, and pain

19. 11-19 Psychological Benefits of Progressive Relaxation Improved self-concept among college students Improved self-concept among college students Reduction in depression and anxiety Reduction in depression and anxiety Lessened incidence of alcohol and drug abuse Lessened incidence of alcohol and drug abuse Improvement in athletic and musical performance Improvement in athletic and musical performance

20. 11-20 Performing Progressive Relaxation Factors to consider: Factors to consider: –Learn how to identify tension (recognize cues) –Seek an environment free of distractions –Remove items that would constrict or feel uncomfortable –Find a comfortable body position –Variations in exercises have been developed

21. 11-21 Keys to Performing Progressive Relaxation Focus on the muscle or muscle area that you want to tense/relax Focus on the muscle or muscle area that you want to tense/relax Tense the desired muscle, then relax Tense the desired muscle, then relax Tense the muscle as long or longer than the relaxation period Tense the muscle as long or longer than the relaxation period Focus on how the muscle feels when relaxed in contrast to when it was tensed Focus on how the muscle feels when relaxed in contrast to when it was tensed The strength of the tension during each successive contraction should be less than the previous The strength of the tension during each successive contraction should be less than the previous

22. 11-22 Short Exercises Occasionally, you may have limited time for practicing progressive muscle relaxation Occasionally, you may have limited time for practicing progressive muscle relaxation Quick, simple versions are considered effective: Quick, simple versions are considered effective: –Focus on the area of the body that needs relaxing –Tense the muscle group even further –Relax the muscle group –Focus on the sensations of the relaxed muscles –Pay attention to any warm and tingly sensations

23. 11-23 Muscle Tension and Relaxation Exercises

24. 11-24 Autogenic Training, Imagery, and Progressive Relaxation End Chapter 11