Autogenic Training Exercises: A Relaxation Technique
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Autogenic Training Exercises: A Relaxation Technique

What is Augotenic Training and how can it help with Food Malabsorption?

Autogenic training is a relaxation technique and a mild form of self-hypnosis that relys on autosuggestion. Autogenic training exercises can help you get rid of addictions (such as smoking), unwanted behaviours (such as nail biting) and most importantly helps you relax! As Fructose Malabsorption is often a symptom of stress and nervous behaviour, autogenic training can help immensely with getting better.

Where does it come from?

History

Autogenic training was invented by the German Neuro-Psychiatrist J.H. Schulz, who worked several years at a hypnosis clinic. Later his ideas were published in the book "Das autogene Training" in 1932. From an early age Schultz was interested in the field of psychosomatic medicine. During test series with patients he noticed that one could evoke a state of self hypnosis and relaxation through autosuggestions. These methods were later further researched and are known as "Autogenic Training" or "Autogenic Therapy" today.

Scientifically Proven

There have been several clinical studies showing Autogenic Training’s ability to heal disease, treating psychological disorders, sicknesses such as migranes and asthma, managing stress, and promoting general well-being. Autogenic Training is taught in courses at universities and health care centers all over the world. It can also be learned by self-studying through books on the topic.

How can it help with Fructose Malabsorption?

Major causes of Food Malabsorption are a hectic modern life style, lack of physical exercise and poor nutrition. Autogenic Training, as a relaxation technique, relieves stress and physical tension. Therefore, it can help counteract several bad symptoms of our modern lifestyle and symptoms of Fructose Malabsorption.

The autonomic nervous system

The autonomic nervous system is a control system that acts largely unconsciously and regulates bodily functions such as the heart rate, digestion, respiratory rate and several more. When we are under constant stress and pressure, the autonomic nervous system does not properly regulate the bodily functions anymore. The body is in a constant state of "alterness".

Autogenic Training as means to reconfigure the autonomic nervous system

Autogenic Training actively influences the functions of the autonomic nervous systems by means of self hypnosis and through specific autosuggestions. It transfers autonomic nervous system functions, such as heart rate and digestion, into a state of calmness. Practiced reguarly and over a longer period of time Autogenic Training reconfigures the autonomic nervous system. But even after one time practice, autogenic training helps relieving stress and tension.

Autogenic Training, Fructose Malabsorption and Irritable Bowel Syndrome

Fructose Malabsorption is often just a symptom of Irritable Bowel Syndrome and a hectic lifestyle. With an ill-functioning autonomic nervous system, the body does not properly regulate the gastro-intestinal tract anymore. Irritable bowel syndrome is the consequence and food intolerances are the consequences. Autogenic Training does help to properly regulate the bodily functions again and can be a major factor in improving of symptoms of Fructose Malabsorption or even curing Fructose Malabsorption if the single cause was Irritable Bowel Syndrome.

Autogenic Training Exercices

Autogenic Training works through autosuggestion. There are hundreds of different autosuggestions to treat different sicknesses and psychological disorders. However, there are some basic exercises that one will learn first and that lead to major relaxation of the body.

Suggestions for Practice

  • Practice in a quiet environment
  • Lie on a bed or a sofa and close your eyes
  • Have your arms next to your body

Afterwards you will start with the autosuggestions. Every autosuggestion is basically a sentence that you say in your mind. Do no actually say it out loud. You do not need to and it is not recommended.

Autosuggestions

Introduction

"I am completely calm and relaxed." 2x

Say this sentence two times in your mind. (You don't need to actually say it and it is not recommended. Just say it in your mind.)

Heaviness

"My arms are getting heavier and heavier." 2x

Warmth

"My arms are getting warmer and warmer." 2x

Breathing

"My breathing is supremely calm." 2x

Stomach

"My stomach is getting soft and warm." 2x

It is recommended that you start with one autosuggestion at a time and add the next one once you feel comfortable with the former. So you would start with the Heaviness exercise and work your way down to Warmth, Breathing and Stomach.

Also, at the early stages of you practice, you may need to repeat the autosuggestions more than twice and about six times each to achieve results. Later on, when you have grown accustomed to the method, two repititions should be enough.

Often, it is also better to focus on only one arm at the beginning. You would then say "My right arm is getting heavier and heaver" and "My right arm is getting warmer and warmer".

Between every one of the major autosuggestions (Heaviness, Warmth, Breathing, Stomach) you would repeat the Introduction "I am copletely calm and relaxed" again two times.

The full program would look like this:

"I am completely calm and relaxed." 2x

"My arms are getting heavier and heavier." 2x

"I am completely calm and relaxed." 2x

"My arms are getting warmer and warmer." 2x

"I am completely calm and relaxed." 2x

"My breathing is supremely calm." 2x

"I am completely calm and relaxed." 2x

"My stomach is getting soft and warm." 2x

Summary

Autogenic Training, also known as Autogenic Therapy, can contribute immensly to treating Fructose Malabsorption. It is one of the most renown relaxation techniques that not only provenly helps with digestive problems, but a full list of other problems and diseases. It is enormously powerful if practiced reguarly and correctly. It can help relieve the symptoms of Fructose Malabsorption, especially diarrhea and bloating, and in some cases completely cure Fructose Malabsorption if the major cause was Irritable Bowel Syndrome.


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