SELF REGULATING THE AUTONOMIC NERVOUS SYSTEM
I was fortunate enough to spend many years around Dr Norman Katz (PhD), and was deeply influenced by his approach to self hypnotism and techniques which I applied to overcoming stress and taking control of my life. He explained how in this fast paced digital age, many of us are seeking ways to train ourselves for optimal life efficiency among new forms of stress that the modern world offers. Learning tools to invoke arousal or relaxation of our nervous system remains a topic of interest, as a means to selectively resource our personal power and choose how to direct our emotional responses. The healing modality we term hypnosis has been culminating for over 200 years. Somewhat more modern developments of Autogenics offer insights with a set of unique clinical hypnosis techniques used to balance our sympathetic and parasympathetic states.
Research on how the use of induction invokes a calm state and works to treat trauma patients can be found. This article however is not designed to argue the validity of clinical hypnosis. I am presenting material in a manner that already assumes this premise. By developing a personal protocol between stress points in our environment and resulting emotional states based on our reactions, we can train a mental reflex for calming down and gain a power of regulating chemical processes in our brains. In “The Quieting Reflex”, Charles Stroebel discusses the 10 second lapse period between the moment an environmental stress presents itself, and the cascade of chemistry that gets released into the blood stream based on how we respond to that stress. He proposes to calmly compare your immediate experience to the bigger picture, smile inwardly with affirmation that this situation may not require entering a “fight or flight state”, breath deeply, and release. Then, choose how to respond to the source of stress and act accordingly. Ideally all before 10 seconds transpires.
We all know that feeling of having a bunch of adrenaline, cortisol and norepinephrine pumped into our bloodstream as a result of getting upset. The ability for the prefrontal cortex to process logic becomes immediately clouded and we can easily become emotionally reactive. Our ability for higher brain functions get shut down as the reptilian brain of survivalism kicks in, and the cycle lasts until the chemistry wears off. Sometimes hours of anxiety will ensue. Some people have experienced “fight or flight” with such regularity or intensity that long term PTSD requires in depth mental training to overcome complex reactive behaviors. Autogenics can be applied to treat trauma in all forms, both before and during a peak of panic, as well as a supplement to our personal therapy routines.
So, we are talking here about developing and maintaining a healthy response to stress. Sounds great, but how exactly does that work? Our goal is “DEEP COMFORT”, a balance between active and passive brain states. This provides a direct transmission of relaxation while allowing the process of passive attention to unfold. Non theistic in nature, such awareness can overcome PTSD and severe trauma. It took me several years to really appreciate these tools, partly because it took me that long to feel positive long term psychological effects of using them.
AUTOGENICS AND PHYSIOLOGICAL RESPONSE
As I studied the field of Autogenics with Dr Norman Katz for many years, he drove the point home that our goal is to train people to help themselves. As helpful and reassuring it is being inducted by a hypnotherapist, exploring threshold states with a yoga nidra instructor, divulging your inner child with personal therapy or imbibing external sources of spiritual guidance to discover some inner comfort among painful experiences, our intention as consciousness facilitators is to show people how to take care of themselves. So we are all effectively “healed”. As the adage goes, “Give a man a fish, he will eat for the evening. Show a man to fish, he will eat for a lifetime.”
The following autogenic suggestions are each tailored with a corresponding physiological response, as dictated by Norman Katz to me personally, while I took notes of his sometimes far out ramblings that all returned to the source of putting a smile on my lips. I took the liberty of summarizing several years of notes from him explaining all this stuff into this short article. Norman broke the system into 6 main parts, although 1 and 2 appear to do the same thing. Repeat these affirmations to yourself and learn to recall these tools when you are stressed out. This will be your homework if you want to begin to experience the benefits of self hypnosis. I have kept the points as simple and succinct as possible.
Parts 1 & 2 : “My body feels warm. My body feels heavy.”
These affirmations trigger an immune response, forcing peripheral blood flow to the extremities of the body.
Part 3 : My breathing breathes itself.”
This process regulates carbon dioxide. Inhale 4 seconds, exhale 4 seconds, hold 2 seconds. Normalize and balance CO2 levels to produce an over all calming effect.
Part 4 : “My heartbeat is slow and steady.”
By imagining this you stimulate your sympathetic nervous system. As your heartbeat slows to 60-70 BPM an overall feeling of safety envelopes you.
Part 5 : “I breath in cosmic energy and send it through my body.”
Invoking a white golden light and a focused concentration of energy in your solar plexus expands a sense of self assurance throughout your mind and body. A general excitement and energetic enthusiasm ensues as the rewards of dopamine and serotonin are released by the brain.
Part 6 : “My forehead is cool and comfortable.”
This regulates anxiety and reduces blood flow which releases tension in the muscular system.
This outlines the primary clinical applications of autogenics I learned from Dr Norman Katz. There are many forms of inductions, but the primary physiological response functions of the practice have been summarized to the best of my understanding. With these tools one can learn to manage all forms of trauma and can live a better life, even after severe loss.
PEACE IN ALL DIRECTIONS
Once these inductions have been implemented, the patient ought to feel some semblance of “DEEP COMFORT”. Used in trauma clinics worldwide, this technique of medical hypnosis has shown amazing results in stabilizing victims of disaster. The only leap of faith for some might be the concept of dissolving into subtle energy. Esoteric terms include chi, qi, life force and prana, defined essentially as the energy that flows through all living things, keeping us alive. There is no exact word in the English dictionary to describe this force, and those entrenched in a mechanistic approach to medicine struggle to understand the need for exchanging emotional care for those they are treating who are suffering from disease. These techniques show that when it comes to trauma care, reassurance seems to be the key to success.
One final centering practice is helpful to integrate these healing and calming influences. Norman Katz used this meditation based on a traditional Navajo prayer.
Peace in all directions
Peace below me
Peace above me
Peace to my left
Peace to my right
Peace behind me
Peace before me
I am peace
_________
I hope this article will be helpful to the community. As I have personally explored this set of Autogenic affirmations, I have noticed an increase in self confidence and drive to accomplish greater goals. May you be endowed with the same gifts and more. Please inform me if I made any blatant mistakes in how I presented this information. I take responsibility for transcribing notes directly from discussions with Norman Katz, and it is possible somethings will require you to do personal research on you own.
Avery Runner
~ Norman Katz PhD aka. < Dr Blue > passed away in the Autumn of 2023. As a co-founder of Wisdom Nexus Institute, his research will be shared among us and his open minded perspectives will always guide our curiosity.
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