How to relax and stay physically alert at the same time
By Harry Mills

Autogenic training is one of the most effective ways of achieving a physically relaxed and mentally alert state. The relaxation training we recommend is Autogenic training, first developed by German neurologist, Dr Johannes Schultz.

What is autogenics?

Autogenics consist of a series of easy mental exercises designed to switch off the stress "flight or fight" response of the body and induce deep relaxation.

Autogenics is based on two discoveries by Schulz:

1. Feelings of heaviness and warmth will reduce muscle tension.
2. Simple verbal instructions - repeated quietly to yourself - such as "My right arm is heavy and warm", will drive out anxious thoughts and gradually induce inner calm.

The power of autogenic relaxation

A number of studies have clearly demonstrated the power of autogenic training to improve performance. In one representative study carried out by the Canadian Institute of Stress on 32 two-kilometer runners, performers using autogenic training dramatically improved their times.

The study group was divided into four groups. The first group continued its standard training. Over six weeks they improved their time by eight seconds.

The second group used 15 minutes of autogenic relaxation four times a week. They improved their 10 kilometer time by one minute, 12 seconds.

The third group used autogenic relaxation in combination with five minutes visualization. They improved their time by three minutes, eight seconds.

The fourth group used autogenic relaxation in combination with visualizations plus affirmations. This group improved their time by a remarkable three minutes, 39 seconds.

We were so impressed by these results we now use the Canadian Institute of Stress autogenic relaxation tape script compiled and narrated by the head of the institute Dr Richard Earle, Phd, to help train clients to relax and improve their mental toughness.

Dr Richard Earle's tape is available for purchase as part of The Motivator's ToolKit.