Autogenic Training - AT Pro vs Progressive Muscle Relaxation Usage & Stats

SETTINGS & FEATURES • all phases / exercises of AT including "Neck & Shoulders" • female or male voice • 4 versions of the formulas (32 formulas selectable) • plus 80 Affirmations of 8 themes • 5 music tracks and 22 nature sounds • combine 2 nature sounds simultaneously • volume of voice, music & nature sounds can be adjusted • left-handed or right-handed • sequence of exercises adjustable • repeat formulas (1-6) • skip the "Heart exercise" or "Neck-Shoulders" • set pause length between formulas and Affirmations (5-30 sec) • calculate / display duration of the exercises • to fall asleep or with return (Outro) • with / without Intro ABOUT AT & APP CONTENT Autogenic Training (AT) was described by J.H. Schultz developed in the 20s of the last century and is one of the established and scientifically proven relaxation methods. The AT is based on the principle of auto-suggestion (self-hypnosis). AT is also the most widely used relaxation technique recommended by physicians and therapists in addition to Progressive Muscle Relaxation. The positive effects of AT are scientifically proven. In this classic version of the Autogenic Training all phases (exercises) as well as the complete program are practiced. All phases can be used to fall asleep or just to relax. The Neck & Shoulders exercise is not a classic AT exercise. Schultz later introduced it as an additional exercise in his program, as he had observed that many people are particularly stressed in this area. The exercise can be done after the Warmth or Abdomen exercise. This can be set in the app according to your own preferences. SELECTION OF THE FORMULAS In this app you can choose from 4 versions (beginner, advanced, experienced and professional) for all phases from a total of 32 formulas according to your own preferences and practice level. Thus, the app can be individually adapted and used by beginners, advanced, experienced and professionals. REPETITIONS OF THE FORMULAS (1 - 6x) Except for Phase 1 - the repetitions of the formulas for the current and previous phases can be set individually according to their own preferences and practice level. The current phase should be repeated more frequently than the previous phases. The further you progress, the fewer repetitions you will need to relax deeply and / or fall asleep. POSITIVE AFFIRMATIONS At the end of each phase / exercise, 80 Positive Affirmations from 8 themes (Health, Success, Happiness, ...) following the AT can be selected. Through the deep relaxation that you have achieved so far, they can flow deep into the subconscious and unfold their positive effects. The number of repetitions of Affirmations can be set between 1 and 25 times. In addition, the pauses between the Affirmations can be set between 5 and 30 seconds. TIMER FOR MUSIC / NATURE SOUNDS After an exercise, an unlimited runtime for music and nature sounds can be set to deepen your relaxation or to accompany you to sleep. In very rare cases: If there are any sound issues in standby (idle mode, timeout), please use the KeepScreenOn mode. This is initially preset and can (should) be disabled, if not needed. Hints • The app does not require permissions • All content is included in the app • The app can and should be used offline • The app contains no ads, subscriptions, or in-app purchases Female voice: Anke Moehlmann Male voice: John Tunkin ׀ https://johntunkin.com/

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Progressive Muscle Relaxation

SETTING & FEATURES • All exercise forms • Select Beginner, Advanced or Experienced mode • Set right or left handed • Select to practice lying or sitting • Adjust volume of voice, music & sounds • Set duration of tension (3-10 sec) • Set breaks for relaxation (10-40 sec) • Set a lead time of 10-120 sec • with / without intro • Calculate total runtime • Set timer to continue music / sounds • 5 music tracks & 22 nature sounds • Combine 2 nature sounds • Select a signal sound (gong) to start tensing • Notification / reminder to practice PMR ABOUT PMR & CONTENT OF THE APP Edward Jacobson's Progressive Muscle Relaxation (PMR) - also called Deep Muscle Relaxation (DMR) - is a scientifically recognized relaxation method that helps to get into a state of deep relaxation through muscle tension and relaxation. PMR is a - scientifically proven - very effective relaxation method. It is recommended by doctors and therapists for many symptoms that are mostly stress-related, such as: • tensions • migraine or headache • inner unrest • sleep disorders • back pain / pain • states of excitement, • anxiety and panic attacks • high blood pressure • psychosomatic complaints • burnout • stress and much more With regular practice, you will always find it easier to get into deeper states of relaxation. Once you have enough practice with the long form of PMR (Basic Form: 17 Muscle Groups), you can switch to the short forms with 7 and 4 muscle groups and finally to the Mental form: Body Scan. Then you can relax your body even mentally. ALL COMMON 4 FORMS OF PMR • Basic Form (17 muscle groups) • Short Form I (7 muscle groups) • Short Form II (4 muscle groups) • Mental Form (Body Scan) for Beginner, Advanced and Experienced are taught and practiced in this app. BASIC FORM: 17 MUSCLE GROUPS 1. Right hand and forearm 2. Right upper arm 3. Left hand and forearm 4. Left upper arm 5. Forehead 6. Upper cheek part and nose 7. Lower cheek part and jaw 8. Neck 9. Chest, shoulders and upper back 10. Abdominal 11. Buttocks and pelvic floor 12. Right thigh 13. Right lower leg 14. Right foot 15, 16, 17 (-> left side) SHORT FORM I: 7 MUSCLE GROUPS 1. Right hand, forearm, and upper arm 2. Left hand, forearm and upper arm 3. Forehead, cheek part, nose and jaw 4. Neck 5. Chest, shoulders, back, abdominal, buttocks and pelvic floor 6. Right thigh, lower leg and foot 7. Left thigh, lower leg, and foot SHORT FORM II: 4 MUSCLE GROUPS 1. Both hands, forearms and upper arms 2. Face and neck 3. Chest, shoulders, back, abdominal, buttocks and pelvic floor 4. Both thighs, lower legs and feet MENTAL FORM: BODY SCAN Guided relaxation through the whole body, starting from the head to the feet. This guide is the last stage of the PMR, in which the perception is directed to individual parts of the body without tensing them. The relaxation is now only mental. Soothing imaginations will help you. MUSIC TRACKS & NATURE SOUNDS For all exercises, you can select among 5 relaxation music tracks and 22 nature sounds. The volume can be adjusted individually. If desired, the music & sounds can also be used without voice to relax or fall asleep. FOR SLEEPING OR RELAXING All exercises can be used to fall asleep or to relax. DURATION OF TENSION & PAUSES FOR RELAXATION Set your preferred duration of tension and relaxation between the muscle groups. TIMER FUNCTION After the end of the exercise an unlimited time for the music / sounds can be set so that the soft music / sounds will deepen your relaxation. LISTEN TO A COMPLETE AUDIO SAMPLE A complete audio sample of the entire exercise "Basic Form" with 17 muscle groups (Beginner status) is available with the app's default settings on YouTube - 27 min: https://www.youtube.com/watch?v=2iJe_5sZ_iM