Download Autogenic Training and Imagery

Autogenic Training, Imagery,
and Progressive Relaxation
Chapter 10
© 2011 McGraw-Hill Higher Education.
All rights reserved.
Chapter Overview
• What is autogenic training?
• Understand its physiological and
psychological benefits
• Learn how to perform autogenics
• How is imagery used in autogenic
meditation?
• Learn about the phases of autogenic
meditation
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Chapter Overview (cont.)
• Learn about bracing
• What is progressive relaxation?
• Understand its physiological and
psychological benefits
• Learn how to perform progressive
relaxation
© 2011 McGraw-Hill Higher Education.
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Autogenic Training
• Developed by Johannes Schultz
(1932)
• Taught his patients to self-hypnotize
• Patients reported a feeling of general
body warmth and heaviness in the
arms and legs
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Autogenic Training (cont.)
• Uses a series of exercises to achieve
this response
• Increased blood flow due to vasodilation
of the arteries causes the feeling of
warmth
• Sensation of heaviness caused by the
muscles relaxing
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Benefits of Autogenic Training
• Has been shown to have physiological and
•
psychological 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
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Autogenics and Health Benefits
• 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
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Benefits of Autogenic Training
(cont.)
• Psychological effects
– Increases ability to tolerate pain
– Reduces anxiety
– Reduces depression
– Increases resistance to stress
– Reduces tiredness
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How to Do Autogenic Training
• Five prerequisites are essential to success
(Schultz & Luthe, 1959)
1.
2.
3.
4.
5.
High motivation and cooperation
Reasonable degree of self-control and self-direction
Ability to maintain a body position
Reduction of external environmental stimuli
Concentration of attention on bodily sensations
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The Three Body Positions
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Six Stages of Autogenic Training
Focus on:
1. Heaviness of the arms and legs
2. Warmth throughout the arms and legs
3. Sensations of warmth and heaviness in the
4.
5.
6.
heart
Slow, calm breathing
Sensations of warmth in the abdomen
Sensations of coolness in the forehead
© 2011 McGraw-Hill Higher Education.
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What Is Imagery?
• Employs images of relaxing scenes
• Translates body relaxation into mind
relaxation
• Use of images with autogenic training is
called autogenic meditation
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Phases of Autogenic Meditation
• Turn closed eyes inward and upward
toward forehead (increases alpha waves)
• Visualize a color and turning colors into
pictures
• Visualize abstract ideas
• Visualize people
• Visualize various scenes
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Concept of Bracing
• Bracing is unnecessary muscular contraction
• The use of good form is important, especially in
athletic events
• 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.
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Did You Know?
• 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
• Relaxation techniques can reduce bracing
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Progressive Relaxation
• Technique used to induce nerve-muscle
•
•
•
relaxation
Developed by Edmund Jacobson (1938) for
tense hospital patients
Involves systematically contracting and relaxing
muscle groups throughout the body
Known as neuromuscular relaxation,
Jacobsonian relaxation, or progressive relaxation
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Benefits of Progressive Relaxation
• Has physiological and psychological
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
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Benefits of Progressive Relaxation
(cont.)
• 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
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Performing Progressive Relaxation
• 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
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Keys to Performing
Progressive Relaxation
• Focus on the muscle or muscle area that you
•
•
•
•
want to tense/relax
Tense the desired muscle, then relax
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
The strength of the tension during each
successive contraction should be less than the
previous
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Short Exercises
• Occasionally, you may have limited time for
•
practicing progressive muscle relaxation
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.
Autogenic Training, Imagery,
and Progressive Relaxation
Chapter 10
© 2011 McGraw-Hill Higher Education.
All rights reserved.