The Autogenic Relaxation Technique

Developed by the German psychiatrist Johannes Schultz and published in 1932, autogenic relaxation has continued to prove itself as a useful treatment approach for a number of diagnoses. I've used it in both individual and group physical therapy sessions with great results.

You will find that this autogenic technique is somewhat similar to progressive relaxation, but we're not going to contract any muscles here.

We're simply going to influence and decrease muscle tension by conscious repetition of a few phrases while scanning the body from head to toe.

A few reminders first...

• Wear comfortable clothes and take off your shoes.
• Preferably do autogenic relaxation in a private, quiet area.
• You will benefit from this abdominal breathing technique.
• Take a slow, deep, and relaxing breath before moving on to the next body part.

We will do this exercise in sitting. Duration is about 10 minutes. You may set a timer if you wish.

Here's our disclaimer.

And now let's start...

1. Take a deep breath in through your nose. Breathe out through your mouth. As you exhale, relax your facial muscles by internally saying to yourself: "My chin is feeling heavy..." Relax and breathe. Again: "My chin is feeling heavy... Heavy..."
2. Breathe s-l-o-w-l-y. Feel the heaviness. It's good to feel heavy -- nice, warm, comfortable... As you now exhale, say "My shoulders are feeling heavy..." Take another deep breath whenever you feel like it. Then, as you exhale, say again: "My shoulders are feeling heavy... Heavy..."

   Breathe, relax...

3. Feel your arms now: "My arms are feeling heavy..." B-r-e-a-t-h-e... "My arms are feeling heavy, heavy..."
4. Now feel your upper body resting on your buttocks. Feel the stable, comfortable heaviness. Say to yourself: "My upper body is feeling heavy." Feel your face relax, your shoulders and arms... "My upper body is feeling heavy... Heavy..."

5. Breathe and relax. Feel your legs and say: "My legs are feeling heavy." Breathe out, slowly breathe in. Then again, "My legs are feeling heavy... Heavy..."

6. It is perfectly normal for your breathing to slow down. Your whole body is relaxing, slowing down. Resting peacefully. Feel how comfortable you are in your skin, a gentle touch from head to toe. Feel how relaxed and heavy you are all over.

   Say to yourself: "I am feeling heavy... I'm feeling heavy... Heavy..."

7. Sit for a minute and feel your relaxed heaviness. You may repeat 6) for a couple of minutes if you wish to do so. Or, if you set one, until your timer beeps. In either case, just relax...

You may do this autogenic relaxation technique up to three times a day or whenever you feel tense. Autogenic relaxation can be done lying down -- Same principles and instructions apply.

If you have trouble falling asleep, you can also try this exercise in bed. And if you enjoyed this autogenic technique, you're likely going to enjoy mantra meditation.

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