Autotraining (autogenic training) allows you not only to learn complete muscle relaxation, but also to control the processes of excitation and inhibition nervous system. This requires systematic training for 10 minutes 2 times a day. Usually, it takes 3-4 months to master auto-training, but sometimes it is possible to achieve success even in a month.

The value of autogenic training is that almost all people can independently master its basic techniques in order to learn how to control themselves in stressful situations:

- Learn to control the tone of skeletal muscles - when you need to relax or strain.

- At will, cause the desired emotional state, against the background muscle relaxation, mentally addressing yourself with words, create a state peace of mind.

- Influence the functions of the nervous system, remembering pleasant sensations.

- Manage attention, concentrate it on what you want, distract and narrow its circle, in right moment relax or sleep.

Autotraining - exercises:

Auto-training should be done 2 or 3 times a day, morning, afternoon and evening, for 7-10 minutes. Classes are carried out lying on your back, on a low pillow, because with a very high pillow, the chin is pressed to the chest and breathing becomes difficult, with a very low pillow, the head is thrown back, and the front muscles of the neck are very tense.

In the evening: Lying down, put your hands along the body with your palms down, slightly bending them at the elbows - in this position, the muscles relax as much as possible. Spread your legs slightly, relax.
During the day, auto-training can be done in this position: sitting on a chair, spread your knees and put your hands on them so that your hands hang down. The back does not touch the back of the chair, but the body does not lean forward, but, as it were, “hangs” on the spine. Lower your head to your chest, close your eyes, relax your whole body.

Self-hypnosis must be combined with correct breathing. Close your eyes, and then quietly and very slowly say to yourself easy phrase: "I'm calm". On "I" you need to take a light breath, on the word "calm" a long exhalation is made. Also, when you say "I," focus your attention on the face, and when you say the word "calm," mentally examine yourself from head to toe.
When exhaling in a pause, relax and try to imagine a feeling of warmth and heaviness throughout the body.

Auto-training for calming:

The essence of auto-training for calming is as follows: with the help of special exercises performed in a certain position, a person plunges into such a state of relaxation when he is more easily amenable to self-hypnosis than in a waking state.

Relaxation begins with the toes. Stop bending them. Relax the muscles of the lower leg, hips, pelvic muscles. Then relax the muscles of the back and abdomen, completely relax the muscles of the shoulders, hands and Special attention on the muscles of the neck. Relax, try to focus your attention on certain group muscles, switching it alternately to other muscle groups. If you find that the muscles of the neck are convulsively supporting the head, relax them; don't clench your jaw. And now you are able complete relaxation. Make sure that none of your muscles return to a state of tension. Then you will notice how heavy your hand is, how helplessly heavy your body is, how the muscles of the eyelids relax, and sleep sets in.

The state of relaxation is easier to feel immediately after tension. It is necessary to tighten the toes for a moment, and immediately relax them. The same must be done with other muscles: arms, legs, back, neck, head, face.
The relaxation technique is not complicated, it requires attention, perseverance and time.

Auto-training for calming. Autotraining text:

I'm calm.
My muscles are relaxed.
I'm resting.
I breathe evenly and calmly.
My heart is calm.
I am completely calm.
My right hand relaxed.
My left hand is relaxed.
Hands are relaxed.
The shoulders are relaxed and down.
My right hand is heavy.
My left hand is heavy.
I feel the weight of my hands.
My right hand is warm.
My left hand is warm.
I feel warm in my hands.
The muscles of the right leg are relaxed.
Relaxed muscles of the left leg.
Leg muscles are relaxed.
My feet are warm.
I feel a pleasant warmth in my legs.
I'm resting.
My body is relaxed.
Relaxed back muscles.
Relaxed abdominal muscles.
I feel a pleasant warmth all over my body.
It's easy and pleasant for me.
I'm resting.
The eyelids are lowered and slightly closed.
Relaxed mouth muscles.
The whole face is calm, relaxed.
My forehead is pleasantly cool.
I am completely calm.
I'm resting.
I breathe deeply.
I feel a pleasant tiredness all over my body.
I stretch, I open my eyes.
The body is tense like a spring.
I am full of strength and vigor.

Now quickly stand up and, raising your hands up, take a deep breath, then hold your breath for a few seconds and take a deep, long exhalation.

After morning and afternoon auto-training, take a deep breath, bending your elbows (fingers clenched into fists), open your eyes and exhale slowly, extending your arms and fingers. Repeat 2-3 times.

End the evening auto-training to calm down with the phrase "I am calm and want to sleep" after the formula “I feel a pleasant tiredness all over my body.”

To begin with, work out only 3-4 auto-training formulas and gradually increase. Thus, all formulas are performed only on the 8-10th day of daily training. The number of repetitions of each formula starts from 3-6 minutes, and then after a certain workout it decreases, and the time of auto-training should not exceed 7-10 minutes.

As they gain experience in self-regulation, students can reduce the number of daily spoken formulas, bringing them to a maximum of 10-12 in one session. The effect usually obtained from auto-training remains the same or even intensifies.
Under the influence of auto-training, you will become the sovereign master of your body.

After a stressful situation, quickly come to normal condition without aids not so easy. To restore peace of mind, self-hypnosis methods, the so-called auto-trainings, are excellent. With the help of auto-training, you can not only calm the nervous system, the right technique can get rid of bad habits, restore biochemical processes in the body, and sometimes even change negative traits character of a person. Autotraining can be used in the treatment of many diseases associated with the nervous system. Self-hypnosis well contributes to the cure of hypertension, bronchial asthma, disorders gastrointestinal tract and other diseases that respond to emotional stress.

What is autotraining

Auto-training to calm the nervous system is a certain psychological technique that helps a person find calmness with the help of special self-hypnosis techniques. The meaning of using the technique is to calm the nervous system and relax the body. In psychology, auto-trainings are classified as hypnotic influences, but based not on extraneous suggestion, but on the direct participation of the person himself in this process - in self-hypnosis. hallmark Such trainings are the following skills:

• the ability to cause the necessary emotional state at will;
• the ability to positively influence the nervous system of the body;
• control muscle tone;
• focus on what you want.

Self-regulation perfectly helps to restore the nervous system in case of neurosis, but the use of such methods is contraindicated for people suffering from autonomic crises, states of unclear consciousness, delirium and somatic seizures.

Self-regulation

Managing your psycho-emotional state is self-regulation. It is part of any auto-training. With successful results independent work can effectively:

• achieve calm and reduce emotional tension;
• reestablish positive attitudes and get rid of the manifestations of depression;
• become more active, increase psychophysiological reactivity.

The nervous system is able to recover on its own when using the following methods of self-regulation:

• proper sleep;
• the use of healthy food;
• listening to music;
• moderately active or passive rest and others.

These auto-training techniques are great for relaxation and help relieve nervous tension, but their use in Everyday life not always possible, so stressful situations at work or other in public places it is recommended to apply the available methods of natural self-regulation:

• humor and laughter;
• pleasant conversations and reflections;
• smooth movements or bodily stretching;
• contemplation of beautiful things, admiring nature and others.

If natural auto-training techniques do not help, you can use specialized techniques that are considered the most effective and efficient.

Breath

Breathing exercises that are part of auto-training are suitable for relieving stress, they have a very effective effect on tense areas of the body and the emotional parts of the brain. For auto-training, two types of breathing are used - with the help of the abdominal muscles and chest. The effects depend on the type of breath selected. To relax tense parts of the body, a measured, deep breathing belly. If it is necessary to maintain some tension in the body, frequent chest breathing is used, which helps to ensure increased activity.

During auto-training, you need to sit or stand, try to relax the muscles of the body and focus on breathing. The procedure is then carried out as follows:

1. 1. At the expense of 1-2-3-4, a slow deep breath is taken (while the stomach protrudes forward, and rib cage stays still).
2. 2. Hold your breath for the next four counts.
3. 3. Then you need to make a smooth exhalation for a count of one to six.
4. 4. Again hold your breath before the next breath at the expense of 1-2-3-4.

The effect can be seen after 3-5 minutes, the emotional state becomes much more balanced and calmer.

Muscle tone

elimination excited state well contributes to the release of the body from tension and muscle clamps that arise due to negative emotions. The ability to relax the muscles in the body helps to quickly restore strength. After the relaxation procedure in well-treated muscles, a feeling of warmth and pleasant heaviness appears. Removal of nervous tension all over the body at once - difficult process, so it is recommended to start auto-training with individual sections body.

When conducting auto-training, you need to sit comfortably and close your eyes, then follow these steps:

1. 1. Take a few deep and slow breaths in and out.
2. 2. Imagine that the entire body is being examined with an inner eye, find places highest voltage and focus on them.
3. 3. While inhaling, try to tighten the clamps to the maximum tension with trembling in the muscles.
4. 4. Hold your breath and feel the created tension, and as you exhale, relax sharply, feel the relaxation.

The procedure must be repeated several times until you feel the appearance of a pleasant heaviness and warmth in the tensed muscles. If clamp removal fails, it is recommended to try physical impact- smoothing the clamp with self-massage. This must be done gently in a circular motion fingers, without strong pressure and sudden movements.

verbal impact

The method of verbal influence is based on self-hypnosis, with the help of which the psychophysical functions of the body are affected. The action occurs due to short, clear, tuning orders to oneself. This is a kind of self-programming for success based on rewards. For example, in order to restrain yourself in a nervous, tense situation, you need to mentally say: “Do not succumb to provocation!”. For auto-training to work, you should believe in success and confirm it with the words: “I will succeed!”. To raise self-esteem, mental praise is pronounced: "I'm done!".

Auto-training is a technique for managing emotions, self-hypnosis. This is a kind of method of self-immersion in a trance. In such a state, when a person has a changed background of consciousness, he is given various psychological attitudes. The concept was introduced by the German psychotherapist Johann Schulz. Autotraining is used in the treatment of various psychological illness especially in diseases of the nervous system.

Autotraining can be used not only for therapeutic purposes, but also for prevention. They have many directions. With their help, you can instruct a person on certain goals to which he psychological level will strive.

Body position during training

Two types of position can be taken:

1. You lie on your back, arms slightly bent at the elbows, lie along the body with palms down, legs apart by 20-30 cm.
2. If you have a comfortable chair with a back and armrests, then sit on it, put your hands on the armrests. If not, take the coachman's position: sit on a chair, straighten up, try to relax your back, lower your head, close your eyes, put your legs on the floor (they should be slightly apart), hands on your knees, palms down, do not touch each other.

An uncontrollable state of drowsiness may occur - in this case, take 3-4 deep breaths and exhale and close your eyes without lifting your eyelids.

Remember, self-hypnosis formulas must be combined with emotional images that you are striving for - you need to pronounce them to yourself, to the beat of your breath.

Auto-training for calming

Used to relieve fatigue, improve emotional background for insomnia and depression. Almost all of us get nervous before performing in front of an audience, an important meeting, or before doing something important. In such situations, slight excitement is even useful - in this state, all the forces of the body are mobilized, the reaction increases.

If the excitement is too strong and you are almost "pounding", it is worth doing a few exercises. Calming exercises are best done in a supine position. These exercises help you learn:

• The ability to cause complete muscle relaxation;
• The appearance of a feeling of warmth in the limbs and the abdomen, coolness in the forehead;
• Regulation of the number of heartbeats, control of pulse and respiration.

Auto-training should be carried out daily, regardless of the condition.

An exercise:

Workout lasts no more than 15 minutes

Distract from extraneous thoughts and sensations, repeat to yourself:

• I'm calm;
• I'm resting;
• Anxiety is gone, anxiety is gone;
• I am distracted from everything around;
• My thoughts slowly flow through me.

Visualize that your limbs are getting heavy, try to feel that your arms and legs are heavy and relaxed, and you are calm.

If you are exercising before class vigorous activity, then repeat to yourself that you feel light, comfortable and cheerful. Try to impose this feeling on yourself.

If during auto-training you feel bad and you feel discomfort, then contact a psychologist.

For self-confidence:

This type of auto-training is best done in the morning, when there is still a whole day ahead. Its main goal is volitional relaxation, an increase in self-esteem. If you are planning important meeting, spend 5-10 minutes at the mirror, tell yourself good words, words of confidence today, gesticulate, smile - no need to be shy about doing it. In this case, you can come up with suggestion formulas for yourself, while you need to follow a few rules:

1. Refuse the words "I will try" and "I will try", replace with the word "I can", "I will do", etc.;
2. Eliminate the particle "not" from the formulas;
3. Conclude the formulas with the phrases "now I am aware."

To improve the effectiveness of such an exercise, do an exercise in front of it to create cheerfulness and lightness (see exercise for calming, replacing formulas).

Formulas can be varied:

• I will succeed;
• Nothing will throw me off balance;
• I'm calm;
• Indecision and fear leave me.

In this exercise, let your imagination run wild - be confident in what you say and set yourself up for the best.

For weight loss

Auto-training for weight loss consists of three stages:

Stage 1

Before you start any workout, you need to set yourself a clear goal: "I will lose weight!". Draw your goal for yourself: take a piece of paper and a pen, draw the figure you are striving for, weight and your volumes. Remember to drop great amount kilogram per a short time only a surgeon can help you. Make a plan of action that will lead to your goal. Indicate the name of your diet if you are going to sit on it, or the type physical activity whether it's yoga, swimming or fitness.

Stage 2

The brain drives everything. By influencing your mind, you will directly influence your body. Let's set up:

• I am slim;
• I have an impeccable figure;
• Men are crazy about my body.

You can invent your own settings, follow a few rules:

1. Speak only good words to yourself;
2. You yourself must desire what you say;
3. Speak words sincerely.

During training, do not be distracted by anything - you must be cut off from all possible external stimuli.

Stage 3

This stage is the most important, because it is fixing.

During classes, you should be alone with yourself. Memorize a few weight loss formulas, or save them in a notebook so you don't forget later.

Lie down on the bed, relax completely (you can do auto-training to calm down), feel yourself. Close your eyes and say to yourself:

- I am completely relaxed, my legs and arms are relaxed. I am resting, all my muscles, every cell of my body is resting.

Lie down, rest, but do not fall asleep. Slowly open your eyes and stand up, take a sitting position, take out a piece of paper on which the formulas are written, slowly start reading them. Be confident in each of them, they should become a kind of prayer for you.

Do this exercise regularly, preferably before bed.

Auto-training is a safe means to achieve any goal, which is available to absolutely everyone. The main principle of such trainings is self-confidence. Be confident in yourself and you will succeed!

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We all face daily different kind stresses that can not positively affect the activity of our nervous system. Various nervous situations can provoke quite serious diseases, in addition, they significantly disrupt performance, interfere with normal night rest and full life. Therefore, stress must be dealt with, trying to neutralize or at least reduce them. Negative influence on the body. Let's talk about how auto-training can be used to calm the nervous system and yoga.

Autotraining

Auto-training is a technique that allows you to effectively manage emotions, in other words, self-hypnosis. It can be compared to immersion in a trance, which occurs on its own. At the same time, a change in the background of consciousness occurs in a person, due to which various psychological attitudes can be set.

To conduct auto-training, you can take one of two positions. You can lie on your back, bend your elbows slightly and place them along the body with your palms down. In this case, the legs should be spread apart by twenty to thirty centimeters.

In the event that you have a comfortable chair at home with a back and armrests, you can also sit on it with your hands folded on the armrests. You can also take the "coachman's pose": sitting on a chair, straighten up, relax your back as much as possible and lower your head. At the same time, the eyes should be closed, and the legs should be placed on the floor slightly apart. Put your hands on your knees with your palms down so that they do not touch each other.

In the event that auto-training leads to the onset of an uncontrolled state of drowsiness, it is worth taking three or four rather deep breaths, and then closing your eyes without raising your eyelids. All self-hypnosis formulas should be combined with the emotional images you need. Say this text to yourself, best of all in time with your breath.

The duration of the training should be no more than a quarter of an hour. Try to distract as much as possible from all extraneous thoughts, as well as sensations. Talk to yourself:

I'm calm;
- I'm resting;
- excitement goes away;
- anxiety goes away;
- I am distracted (a) from everything around;
- my thoughts slowly flow through me.

Try to imagine that your limbs are becoming heavy. Feel the relaxation and heaviness of the arms and legs, and then complete peace.

Autotraining may include breathing exercises. So you can lie down, close your eyes relaxed and run your thoughts through your whole body, relaxing your muscles. Next, take a deep breath and mentally say “I”, exhale slowly and say to yourself “relax”. Next, repeat the inhalation and exhalation again, using a different formula "I .. calm down."

Yoga

The practice of yoga can be used as a very effective method elimination of stress. In addition, such exercises help to alleviate the manifestations increased anxiety and depressive states.

Lie on your back, stretch your arms along the body so that the palms look up. Spread your legs a little and close your eyes. Try to relax as much as possible. Do not move, even if you feel some discomfort. Make sure that your breathing becomes as natural and rhythmic as possible. Start counting your inhalations as well as your exhalations for a few minutes. In the event that you are constantly distracted, try to focus on such a calculation. When you manage to stay focused for a couple of minutes, you have completely relaxed both your mind and body. This yoga position is also known as shavasana. It is able to completely relax the entire psycho-physiological system. Experts advise doing it before bed or at bedtime. individual lessons yoga.

For maximum relaxation and calming of the nervous system, it is worth resorting to yoga nidra. Lie down in shavasana and slowly move your awareness through various parts of your body. At first, feel only left hand, feel mentally that it touches the surface. Next, feel in turn all the fingers (one at a time), palm, wrist, armpit, left side of the body, left buttock, thigh and knee, then the lower leg and heel, foot and all fingers, starting with the big one in turn. Do the same with the other half of the body. Feel how all parts of the body relax and merge with the floor. Repeat several times.

They also have an excellent effect on stress breathing exercises. Stand straight, take the maximum full breath, hold the air in the chest as long as possible. Exhale forcefully through your open mouth. Such a simple breath holding helps to cope with stressful situations. Try yoga practices to calm the nervous system and you won't regret it.

Sytin's settings

Sytin's moods are texts composed in a special way, listening and repeating which helps to heal the body, cope with stress and even defeat many diseases. In a sense, they are the same auto-training. There are formulas that you need to listen to, there is a person who himself works to achieve the result.

Settings can be easily found on the web - in the form of text formulas, audio books and videos. It is necessary to assimilate moods for calming the nervous system exactly until the state of a person corresponds to their content. Memorizing such texts by an order of magnitude improves their effectiveness.

All the described techniques help to cope with stress, calm the nervous system and achieve relaxation. You can practice them at any time of the day and at any age.

Ekaterina, www.site

P.S. The text uses some forms characteristic of oral speech.

A way to acquire peace of mind using a certain number techniques of self-hypnosis is called auto-training. Each person can inspire himself with anything, including a state of moral peace. Many people need auto-training to calm the nervous system due to various stressful circumstances. The method helps to restore balance biochemical processes in the body. Sometimes you can change character traits, and in some cases, get rid of bad habits. Learning auto-training is simple, the main thing is to believe in yourself.

What is autotraining

This is a certain psychological technique that helps a person gain moral peace through some self-hypnosis techniques. The essence of this process is calming the nervous system and relaxation of the whole organism, even in conditions of daily stress. According to psychologists, auto-training refers to hypnotic effects, however main feature self-hypnosis is direct participation during. The value of such training lies in the ability to:

• manage muscle tone;
• cause at will the necessary emotional state;
• positively influence the nervous system;
• focus on what you want.

Indications and contraindications

Auto-training is suitable for people suffering from such ailments as: neuroses, panic attacks, neurasthenia and others psychosomatic diseases. Self-hypnosis shows good performance in curing diseases based on emotional stress(bronchial asthma, endocarditis, hypertension, gastrointestinal disorders, constipation, and others). Auto-training should not be done by those who suffer from vegetative crises, delirium, a state of unclear consciousness and somatic seizures. Self-regulation helps to heal the nervous system of children and pregnant women.

Self-regulation techniques

Managing your psycho-emotional state is called self-regulation. As a result successful work over yourself, you can achieve calming effects (reduce emotional tension), recovery (eliminate manifestations of depression) and activation (increase psychophysiological reactivity). Natural methods of self-regulation of the nervous system are:

It is difficult to use such auto-training techniques at work and in other public places where stress or fatigue can overtake. The most accessible methods of natural self-regulation are:

• laughter, humor;
• thinking about pleasant things;
• smooth body movements (sipping);
• admiring pleasant things(flowers, paintings, etc.);
• bathing in the sun;
• pleasant sensations from inhaling fresh air;
• compliment support.

The main tools of auto-training

In addition to the natural methods of auto-training, there are mental tools for self-regulation, which are expressed in visualization (influence mental images), affirmations (by the power of words), breath control and muscle tone. They contain one general concept- meditation. Auto-training tools can be used in any situation, especially when the emotional state has reached a negative peak. Meditation for calm good way repair the disturbed nervous system.

Breath control

This is an effective means of influencing the emotional parts of the brain and tense parts of the body, which is part of auto-training. There are two types of breathing - chest and using the abdominal muscles. The ability to manage both methods of relaxation of the body leads to different effects. Deep and measured breathing with the stomach will lead to relaxation of tense parts of the body. Sometimes for improvement mental state The body needs tension. To do this, use frequent chest breathing, which will provide high level human activity.

Muscle tone management

Another way of auto-training is to release muscle clamps from tension. They often arise from negative emotional state. The ability to relax the muscles in the body will help to quickly restore strength. After the relaxation procedure, a well-treated muscle will feel a pleasant heaviness and warmth. Take off nervous tension immediately in the whole body may not work, so you should pay attention separate sections body.

verbal impact

This method of auto-training affects the psychophysical functions of the body due to the mechanism of self-hypnosis. The action of the method is carried out through short tuning orders to your “I”, programming for success and self-encouragement. For example, in order to restrain yourself in a tense, nervous situation, you should mentally say: “Do not succumb to provocation!”. For auto-training to work, you need to be programmed for success with the words: “Today I will succeed!”. Mental praise will help raise self-esteem: "I'm done!".

How to relax the nervous system

Self-conducting auto-training to calm the nervous system is possible thanks to some existing methods. For each of them, psychologists have compiled detailed step-by-step instructions:

1. An example of self-regulation using breathing, after which the body will become calmer and more balanced:
   • generate deep slow breath, counting to yourself to four;
   • protrude the stomach forward, keeping the chest motionless;
   • hold your breath for a count of 1-2-3-4;
   • exhale smoothly, counting from one to six;
   • Hold your breath again for a few seconds before the next breath.
2. Autotraining for muscle tone management:
   • sit on a soft, flat surface;
   • inhale and exhale deeply;
   • mentally find the most tense parts of the body;
   • focus and tighten the clamps even more (on inspiration);
   • feel the tension that has arisen;
   • drop it sharply (on exhalation);
   • carry out the procedure several times.
3. Auto-training exercises using the verbal method:

• formulate an order to yourself;
• repeat it mentally several times;
• if possible, say the order out loud.

Basic techniques

Learning the basics of psychoregulation is possible thanks to the work of the first inventors of autogenic training, Vladimir Levy and Johann Schulz. The methods of these psychologists on the use of self-discharge in the medical field and everyday life formed the basis for the treatment of diseases of the central nervous system. Autogenic training, described in the works of Levy and Schultz, will help to gain self-confidence, improve work internal organs and relieve psychological stress.

Autogenic training according to Schultz

This method of restoring the nervous system helps to reveal a natural ability in a person - self-hypnosis. The main goal is to set up your body for recovery through meditation, complete relaxation of the body and moral calm. According to Schultz, after auto-training, certain therapeutic effects occur:

• physical and moral calm;
• strengthening the central nervous system;
• awakening defensive forces organism;
• gaining self-confidence.

By Vladimir Levy

The self-regulation training course according to Vladimir Levy consists in using self-hypnosis formulas to remove moral and physical stress, restoration of the nervous system. The therapeutic effect is achieved both verbally and through imagination. The auto-training mastering program takes place over a 15-week course, and its main part is based on the principle of mental “tension-relaxation” of muscles. Such therapy helps if you are fully interested in the process and believe in your own capabilities.

Video for autogenic self-regulation

If you do not know how to relax with the help of auto-training to calm the nervous system, then these useful videos are for you. Experienced psychologists share the secrets of self-regulation. Doctors will answer exciting questions: what verbal commands exist, does therapeutic music help the nervous system, what methods of auto-training are better to use. Learn how you can calm your CNS through self-guided mental, verbal, or breathing exercises.

Auto-training for calming, positive words

Text for relaxation

Music for relaxation

Self-regulation training according to Bekhterev