Autogenic training
In autogenic training you learn to specifically promote calmness and balance through internal formulas.
The method includes 7 formulas:
1. Calmness 2. Heaviness 3. Warmth
4. Breathing. 5. Heart. 6. Abdomen.
7. Head / Cool
The method of autosuggestion is used for this purpose: Through constant repetition of the relaxation formulas in the mind of the practitioner, the desired effect will occur sooner or later.
This technique strengthens self-awareness, calms the nervous system and helps to regulate stress reactions.
Progressive muscle relaxation
Progressive muscle relaxation leads you into a deep state of calm through the conscious tensing and relaxing of different muscle groups .
You will learn to recognize tensions and resolve them step by step.
By selectively activating and then relaxing certain muscle groups , the tension level decreases throughout the entire body.
Breathing, pulse and thoughts calm down, a noticeable path to inner serenity and regeneration.
Relaxation exercises & techniques
Sometimes all it takes is a few moments to find peace.
Here you will find simple techniques that you can try out immediately – anywhere and without any tools.
Mini dream trip
Effect: promotes relaxation and inner images for strength and serenity.
Exercise: Close your eyes. Imagine walking barefoot across warm sand. The sun warms your skin, the gentle lapping of the sea. Stay with this image for a few breaths – and return to everyday life feeling invigorated.
Deep abdominal breathing
Effect: calms the nervous system, reduces stress, promotes inner peace.
Exercise: Place your hands on your stomach. Inhale slowly through your nose and feel your belly rise. Exhale through your mouth and release all tension. Repeat this for 5 breaths.
Progressive muscle relaxation (PMR)
Effect: relieves tension and strengthens body awareness.
Exercise: Make a fist with one hand, tense it firmly, and then release completely. Feel the difference between tension and relaxation. Work your way through other muscle groups step by step.
Mindfulness exercise “5 senses”
Effect: brings you into the here and now and increases concentration.
Exercise: Consciously perceive:
5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste