1. © 2011 McGraw-Hill Higher Education. All rights reserved. Autogenic Training, Imagery, and Progressive Relaxation Chapter 10

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 © 2011 McGraw-Hill Higher Education. All rights reserved.

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 © 2011 McGraw-Hill Higher Education. All rights reserved.

4. Autogenic Training Developed by Johannes Schultz (1932) Developed by Johannes Schultz (1932) Taught his patients to self-hypnotize Taught his patients to self-hypnotize 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

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 warmth Increased blood flow due to vasodilation of the arteries causes the feeling of warmth Sensation of heaviness caused by the muscles relaxing Sensation of heaviness caused by the muscles relaxing © 2011 McGraw-Hill Higher Education. All rights reserved.

6. Benefits of Autogenic Training Has been shown to have physiological and psychological effects Has been shown to have physiological and psychological effects Physiological effects Physiological effects –Reduces heart rate –Reduces respiratory rate –Reduces muscle tension –Reduces serum cholesterol –Increases alpha brain waves –Increases blood flow to arms and legs © 2011 McGraw-Hill Higher Education. All rights reserved.

7. Autogenics and Health Benefits 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

8. Benefits of Autogenic Training (cont.) Psychological effects Psychological effects –Increases ability to tolerate pain –Reduces anxiety –Reduces depression –Increases resistance to stress –Reduces tiredness © 2011 McGraw-Hill Higher Education. All rights reserved.

9. 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

10. The Three Body Positions © 2011 McGraw-Hill Higher Education. All rights reserved.

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: © 2011 McGraw-Hill Higher Education. All rights reserved.

12. What Is Imagery? Employs images of relaxing scenes Employs images of relaxing scenes Translates body relaxation into mind relaxation Translates body relaxation into mind relaxation Use of images with autogenic training is called autogenic meditation Use of images with autogenic training is called autogenic meditation © 2011 McGraw-Hill Higher Education. All rights reserved.

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 © 2011 McGraw-Hill Higher Education. All rights reserved.

14. Concept of Bracing Bracing is unnecessary muscular contraction Bracing is unnecessary 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

15. 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

16. Progressive Relaxation Technique used to induce nerve-muscle relaxation Technique used to induce nerve-muscle relaxation Developed by Edmund Jacobson (1938) for tense hospital patients Developed by Edmund Jacobson (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 neuromuscular relaxation, Jacobsonian relaxation, or progressive relaxation Known as neuromuscular relaxation, Jacobsonian relaxation, or progressive relaxation © 2011 McGraw-Hill Higher Education. All rights reserved.

17. Benefits of Progressive Relaxation Has physiological and psychological effects Has physiological and psychological effects Physiological effects Physiological effects 1.Relaxation of smooth muscle aids the gastrointestinal and cardiovascular systems 2.Tension headaches and migraine headaches have been alleviated 3.Backache sufferers have been helped 4.Can reduce the side effects of cancer, insomnia, pain, and hypertension © 2011 McGraw-Hill Higher Education. All rights reserved.

18. Benefits of Progressive Relaxation (cont.) Psychological effects Psychological effects 1.Improved self-concept has been seen among college students 2.Depression and anxiety have been reduced 3.Alcohol and drug abuse has been lessened 4.Athletic and musical performance has been improved © 2011 McGraw-Hill Higher Education. All rights reserved.

19. 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

20. 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

21. 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

22. Autogenic Training, Imagery, and Progressive Relaxation Chapter 10 © 2011 McGraw-Hill Higher Education. All rights reserved.