Get Autogenic Training For Stress

Autogenic training can help you to manage stress and reinforce positive behaviors in your life. It teaches you to create feelings of warmth and relaxation in your body and helps you to achieve good mental health and peace of mind. You can even use autogenics to help you overcome destructive behaviors such as gambling, smoking or irrational fears. Read on to learn get autogenic training for stress.

Instructions

1. Find a quiet comfortable place where you can relax. Lie back in a comfortable position where you will not be disturbed.

2. Begin with a cycle of deep breathing. Breathe out for twice as long as you breathe in. Take many long breaths until you feel completely relaxed.

3. Breathe deeply and repeat the following formula to yourself in your mind—the first half of each phrase (the part before the “/”) as you inhale, the second half (the part after the “/”) as you exhale: Begin with your right arm. My right arm is getting / limp and heavy (six to eight times). My right arm is getting / heavier and heavier (six to eight times). My right arm / is completely heavy (six to eight times). I feel / supremely calm (one time). Practice this patten two to three times a day for three days.

4. For the next 21 days, practice this routine, alternating substituting right arm with left arm, right leg and left leg.

5. For the next 21 days, use the next formula with your breathing. Continue to alternate body parts with your practice and remember to do your warm up breathing each time. My right arm is getting / limp and warm (six to eight times). My right arm is getting / warmer and warmer (six to eight times). My right arm / is completely warm (six to eight times). I feel / supremely calm (one time).

6. For the next two weeks, use the following formula two to three times a day, remembering to warm up with your breathing each time. My arms and legs are getting / limp and heavy and warm (one to two times). My arms and legs are getting / heavier and warmer (one to two times). My arms and legs are / completely heavy and warm (one to two times). I feel / supremely calm (one to two times). My chest feels / warm and pleasant (six to eight times). My heartbeat is / calm and steady (six to eight times). I feel / supremely calm (six to eight times).