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Autogenic Training

The four Rs of Autogenic Training:

relax, release, replace, reframe = results

Autogenic Training

Relaxation, Balance, Stress Management

 

Autogenic Training (AT) is a powerful self-relaxation technique that relies on autosuggestion to activate the body’s natural relaxation response.

Developed in the 1920s by German psychiatrist Johannes Heinrich Schultz, this method helps people achieve deep relaxation by mentally focusing on bodily sensations, such as warmth and heaviness, which trigger a calming effect throughout the body.

 

AT isn’t just about relaxation; it’s about self-regulation. It trains you to tap into your body’s ability to heal and recover, giving you the tools to manage stress, improve sleep, and even

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A BRIEF HISTORY OF AUTOGENIC TRAINING

AT was developed in 1920 by German psychologist Johannes Heinrich Schultz. He observed that patients undergoing hypnosis reported sensations of heaviness, warmth, and deep relaxation. Schultz formulated a systematic approach to trigger this +relaxation response without external hypnosis, allowing participants  to induce relaxation independently.

In 1932, Schultz published his foundational book, Autogenic Training, which outlined six core exercises still used today. Over the decades, AT gained recognition worldwide:

  • In 1970, Dr. Herbert Benson at the Mind-Body Medical Institute included AT in his list of evidence-based relaxation techniques.

  • The British Journal of Medical Psychology acknowledged AT in 1984 as an effective, low-cost treatment for stress and anxiety.

Today, AT is widely practiced and scientifically validated, offering significant benefits in health prevention, stress management, and treatment of psychosomatic conditions.

Why Should You Try Autogenic Training?

Whether you struggle with chronic stress, insomnia, or physical pain, AT can help. Numerous scientific studies support its effectiveness, showing that regular practice has wide-ranging benefits. Here are just a few reasons why you might want to give it a try:

1. Stress Reduction and Relaxation

Stress is a silent killer, contributing to a host of health problems such as high blood pressure, anxiety, and poor sleep. Research published in Applied Psychophysiology and Biofeedback found that AT significantly reduced perceived stress levels. One study even reported a 29% reduction in cortisol levels, the hormone that signals stress, after just a few weeks of regular practice.

2. Better Sleep

If you struggle to fall asleep or stay asleep, AT could be the solution. A study published in Journal of Psychosomatic Research revealed that 67% of patients suffering from insomnia experienced significant improvements in sleep quality after practicing AT. From reducing sleep onset time to improving overall restfulness, AT can help you get the restorative sleep you need.

3. Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. In a study published in Hypertension Research, AT helped participants reduce their systolic blood pressure by an average of 10 mmHg and diastolic blood pressure by 7 mmHg—a result comparable to the effects of certain medications.

4. Pain Relief

Whether it’s chronic pain, migraines, or tension headaches, AT can help reduce discomfort. A study in the European Journal of Pain found that patients practicing AT experienced an average pain reduction of 30% and a 40% improvement in quality of life.

5. Mental Health Benefits

If anxiety and depression are taking a toll on your mental wellbeing, AT can be an effective adjunct to other therapies. Research in Cognitive Therapy and Research showed that AT reduced anxiety symptoms by 25% and improved depressive symptoms by 30%.

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HOW DOES AUTOGENIC TRAINING WORK?

Autogenic Training is a method that targets the autonomic nervous system. The core of this technique involves practitioners systematically concentrating on different body parts and repeating specific formulas in their minds several times. For example, the formula "My right arm is heavy" is repeated several times for the arm before moving on to the next part of the body.

By repeatedly directing attention to different parts of the body and mentally suggesting specific sensations, Autogenic Training creates a comprehensive state of relaxation. It engages the autonomic nervous system, particularly the parasympathetic system, which promotes relaxation and recovery. This technique uses passive concentration and self-directed suggestions to elicit sensations of warmth, heaviness, and calmness in the body

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Core Mechanisms of AT:

  1. Reduction of Stress Response: By calming the sympathetic nervous system, AT reduces heart rate, blood pressure, and stress-related hormones.

  2. Activation of Relaxation Response: It strengthens the parasympathetic system, allowing the body to repair and regulate itself more effectively.

  3. Mind-Body Integration: Regular practice increases awareness of physical sensations and emotional states, fostering better control over stress responses.

There are six core exercises in AT, each targeting a different body part or system to enhance relaxation and balance. These include:

  1. Heaviness in the Body: This exercise helps relax muscles and relieve tension.

  2. Warmth in the Body: Focuses on improving blood circulation and creating a soothing sensation.

  3. Breathing Awareness: Encourages calm, deep breathing to reduce stress.

  4. Heartbeat Awareness: Helps slow down the heart rate and calm anxiety.

  5. Abdominal Sensations: Focuses on the digestive system, promoting better digestion and relaxation.

  6. Coolness of the Forehead: Enhances mental clarity and reduces stress.

 

Practice Overview:

  • Sessions last 60–90 minutes, with guided instruction by a certified trainer.

  • Homework involves 15–20 minutes of practice, 2–3 times daily.

  • Consistent practice leads to mastery and long-term benefits.

BENEFITS OF AUTOGENIC TRAINING

 

AT provides relief from various physical and mental health conditions, including:

  • Sleep Disorders: Insomnia and interrupted sleep patterns.

  • Stress and Anxiety: Improved resilience to stress and reduced anxiety levels.

  • Hypertension: Better blood pressure regulation.

  • Chronic Pain: Reduced pain sensitivity and better pain management.

  • Digestive Disorders: Relief from irritable bowel syndrome and related conditions.

  • Psychological Well-Being: Enhanced mood, concentration, and self-confidence.

Additional Benefits:

  • Promotes self-empowerment and autonomy.

  • Improves immune system function.

  • Supports recovery from burn-out syndrome and chronic fatigue.

RISKS AND PRECAUTIONS

When practiced correctly, AT has no known risks. However, individuals with certain medical conditions—such as asthma, heart conditions, or severe depression—should consult their doctor before beginning. AT is an excellent complement to standard medical therapies, but its suitability should always be assessed by a healthcare provider.

 

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Autogenic Training is a life-enhancing skill that combines scientific principles with the power of self-suggestion. With regular practice, it provides a pathway to better health, reduced stress, and improved overall well-being.

Ready to experience the benefits of Autogenic Training for yourself? Start today, and begin your journey to a calmer, healthier, and more balanced life.

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