Relaxation techniques

We need to be able to differentiate between tension and relaxation. If necessary we have to train this skill. If you practice relaxation every day for three months, then you are, as an average relaxation-capable person, able to relax at the push of a button. And this will pay off. How do you benefit from relaxation training?

The autonomic nervous system normalizes:

• Blood pressure is lowered
• Muscle tension diminishes
• The pulse rate drops
• Awareness of muscle tension rises

The psychological effects are enormous:

• You get a thicker skin and you become more self-confident
• Concentration and mental vigor grow
• You feel more capable of facing stress
• Your inner serenity is strengthened, you are at peace with yourself

Progressive muscle relaxation and autogenic training

In our culture there are primarily two methods which are used in addition to Asian relaxation techniques: progressive muscle relaxation (PME) and autogenic training (AT).

With PME, one learns to differentiate between tension and relaxation. Starting for example with the right hand, the muscles are tightened and after a few seconds relaxed again, while exhaling. Through these exercises, you get a sense of what tensed muscles feel like. Since this method has no side effects and is associated with physical activity, it is easier for beginners to learn than autogenic training. If you want to, you can test the PME.

With autogenic training, muscles are only relaxed through concentration, starting with the arms (“My right arm is heavy”), and better supplied with blood (“My right arm is warm”). Followed by formulaic phrases for breathing and heart function, and self-instructions for a cool forehead and a warm belly.

The results are the same in both relaxation trainings: a state of deep physical and mental relaxation, associated with intense well-being.

Both can be learned easily in professionally guided courses, for example, at an adult education center.