Autogenic Training

Autogenic training is a relaxation technique originally developed by Johannes Heinrich Schultz to actively induce a relaxed state in the body.

However, it is now known (and medically recognized) that autogenic training also has other benefits. It is widely used today for stress reduction, as is the related technique of Progressive Muscle Relaxation according to Jacobson. Autogenic training is practiced in connected exercises that lead to a relaxed state. Learning it requires guidance to ensure that the exact sequence is followed.

Table of Contents

1. What is Autogenic Training?
2. How Does Autogenic Training Work?
3. Brief Instructions for Autogenic Training
4. Autogenic Training Exercises
5. Autogenic Training Instructions with Stages
6. Areas of Application
7. History
8. Where Can Autogenic Training Be Learned?
9. Alternatives
10. Literature

What is Autogenic Training?

Autogenic training is a technique that leads to relaxation of the body through simple sentences. The technique is based on autosuggestion. Hypnosis and autogenic training have much in common, as Schultz oriented himself towards hypnosis techniques in development. By inputting formulas, the body relaxes and even reaches deep relaxation. This state can then be used to influence the subconscious mind, similar to hypnosis. To achieve this, the exercises must be mastered very well.

How Does Autogenic Training Work?

In autogenic exercises, formulas are mentally entered such as "I am completely calm" or "My arms and legs are completely warm." This leads to actually feeling calm or warm during the exercise. The individual sentences cover the entire spectrum of physical reactions to relaxation: calmness, warmth, heaviness due to muscle relaxation, as well as calm breathing and heartbeat. Schultz found that the body actually relaxes when these relaxation symptoms are triggered by entering the autogenic formulas.

With these formulas, the autonomic nervous system is indirectly addressed, which is responsible for switching between tension and relaxation. Unlike, for example, the skeletal muscles, certain bodily functions cannot be actively controlled. While one can consciously decide to lift or lower a leg and thereby actively induce muscle tension and muscle relaxation, the heartbeat cannot be increased or decreased in the same way. However, this is possible indirectly, and this fact is utilized here.

Brief Instructions for Autogenic Training

The exercise is practiced lying down or sitting in a relaxed posture with closed eyes. In your mind, go through the following sentences. The sentence "I am completely calm" includes the other formulas. The remaining sentences are repeated mentally six times each. At the end of a session is the so-called withdrawal: to return to a wakeful and receptive state, stretch and shake your limbs.

Normally, in a course, a new exercise is learned every week so that one gradually becomes accustomed to the entire routine. It is important to repeat the exercises at home, preferably three times a day.

Meanwhile, two different short variants have also become established. Since autogenic training becomes more elaborate with increasing number of exercises, shorter variants help to integrate practicing more easily into everyday life. However, the user should already have some experience to apply the short variants. It is possible to practice with individual words only (for example, "heaviness" or "breath"), or to reduce the number of repetitions to 3.

Autogenic Training Exercises

Warm-Up Exercise

Starting point: Find a quiet, undisturbed place for yourself. It doesn't matter what position you choose to perform autogenic training in, whether sitting or lying down. You can sit or lie down on a comfortable sofa, chair, or armchair. Place your arms beside your body or on the armrests. It's also important that your legs do not touch.

Autogenic Training Instructions with Stages

The Basic Level

The starting point in Autogenic Training is called the basic level, which forms the basis upon which all subsequent stages are built. Here, one practices to relax physically and work with self-suggestion. The learned applications are the basic requirement for further and more in-depth courses. There are 6 different basic exercises, which are performed in their preferred posture. The exercise begins with the so-called "calm formula," which reads as follows: "I am completely calm, calm, and relaxed. My thoughts come and go." After the introduction through the "calm formula," one begins to enter one of the 6 stages.

The Intermediate Level

The intermediate level deals with forming positive intentions that arise individually. These goals can aim at health or at a self-set life goal. Formulated in a positive manner, concise sentences are formed. The formulaic sentence should not be "away-from," e.g., "I want to be less insecure," but rather "towards," e.g., "I am self-confident." The formulas are reinforced by accompanying images and guided visualizations. Thoughts make people, according to the motto: "You are what you think." However, it is not enough to just think desirable thoughts; one must also believe in them. In the intermediate level, it is advisable to work with an experienced therapist to develop suitable formulas together. To work with the intermediate level, the basic level should be mastered securely. The application area of the intermediate level includes desired changes in attitude, behavior, and physical condition. Possible goals for behavioral change through formulaic intention setting include, for example, addressing sleep disorders: "I sleep deeply and soundly.", "I sleep calmly and safely until the morning."

The Advanced Level

The advanced level includes additional meditative and pictorial visualizations. It is divided into seven consecutive phases with different guiding principles. With the help of the preceding relaxation exercises, the trainee gradually enters a state that enables them to immerse themselves in images and situations and experience them in the here and now. The aim of the advanced level is self-awareness and personality development. A characteristic of the advanced level is the great individual freedom of design of the exercises.

In the advanced level, the experience of individual color experiences, as well as the visualization of specific objects, is emphasized. By visualizing colors, images, objects, abstract terms, people, and guided visualizations, the depth of the unconscious is sounded out. This includes disturbing thoughts, images, feelings, situations, and experiences that burden people and hinder their vitality and maturation. The effectiveness of the exercises of the advanced level is also referred to as an internally "cleansing" process. In addition, the deep introspection of ideal values and concepts, such as honesty and happiness, as well as questions about one's own personal development and life goals, play an important role in the advanced level: Who am I? How could I be? What should I do?

Applications of Autogenic Training

Autogenic Training for Stress Reduction

Autogenic training is most commonly used for stress reduction. The exercises lead to relaxation during training and also improve the ability to endure stress and relax permanently. Autogenic training is often learned when there is already a permanent disturbance in the autonomic nervous system, resulting in almost constant tension. Autogenic training breaks this vicious circle, leading to a calmer and less stress-prone daily life through regular practice.

In coaching, autogenic training can be used for stress reduction, especially at the beginning of a coaching session, to achieve a more relaxed attitude and approach problems with more distance and less emotion. This helps in making more rational decisions and better reflecting on one's own situation.

Autogenic Training for Anxiety

Anxieties can also be successfully reduced. This is achieved through learning the right techniques to become calmer and more relaxed. Additionally, the formulaic intention formation of the intermediate level can be actively used to address anxieties. Autogenic training is very helpful during travel, as it can reduce fear of flying and motion sickness. It also helps with claustrophobia and can be used to reduce nervousness before a public appearance.

Autogenic Training for Inner Peace

Regular practice leads to a quicker return to a relaxed state after dealing with a stressful situation. Inner balance is achieved in daily life, as stressful situations are no longer exaggerated. Autogenic training, therefore, leads to more serenity and improved quality of life through regular use.

Autogenic Training for Falling Asleep

Autogenic training for falling asleep is also very common. Trouble sleeping is often an initial symptom of stress. Autogenic training can help in this regard as well. Many users experience that they almost immediately fall asleep when practicing lying down. The relaxation achieved through the exercise allows for carefree falling asleep again. Recovery sleep is often deeper and more uninterrupted. Many users swear by autogenic training for falling asleep, even if they use the technique less otherwise.

Autogenic Training for Children

Children often do not yet have sufficient reflective abilities to learn the techniques as intended. Learning is meaningful only from about the age of 14. Nevertheless, elements and exercises can be used in groups with younger children to teach them to experience relaxation. As more and more children suffer from hyperactivity and sensory overload, with few ways to reduce stress, autogenic training can help children and stressed parents better cope with their daily lives.

High Blood Pressure and Autogenic Training

High blood pressure is often due to the heart exerting too much force to pump blood through the arteries. One of the formulas specifically aims to dilate the blood vessels, making blood flow easier. This is an important aspect, as it is one of the relaxation symptoms to be induced. Regular practice also leads to a reduction in blood pressure, effectively supporting therapies used for hypertension. This positive effect on the body is scientifically proven through independent medical studies.

Epilepsy and Autogenic Training

Autogenic training is widely used in various therapies, including epilepsy treatment. Although autogenic training cannot cure epilepsy or make medication unnecessary, learning this technique helps to alleviate the symptoms of epilepsy and cope better with the condition.

Autogenic Training for Nausea

Since a state of complete relaxation is achieved through the exercise, psychosomatically induced physical complaints such as nausea can also disappear. This occurs especially when nausea is caused by nervousness or stress. The special thing here is that it is not the physical discomfort itself that is being fought, but the underlying psychological causes, so that the nausea does not occur in the first place.

Autogenic Training for Mental Strength

Regular practice not only helps to become more serene and resilient to stress but also leads to a healthier relationship with one's emotions. Sudden moods are not given in to as easily, and one does not get as easily angry or sad. Through autogenic training, one can also learn to let go and exclude negative influences and circling thoughts from one's life. This occurs partly through the positive effects of regular training. Furthermore, such points can also be actively addressed in the intermediate level through formulaic intention formation. For this reason, autogenic training is also used as a supportive tool in psychotherapies, for example, in the treatment of depression.

History of Autogenic Training

Relaxation techniques have existed since ancient times. The "primitive" form of autogenic training was practiced by Buddhist and Indian monks. However, these "primitive" forms are strongly dependent on the practitioner's environment and are hardly implementable without the local worldviews. The autogenic training, as known today, was founded in the 1920s by the Berlin doctor and psychotherapist Johannes Heinrich Schultz. The aim was to invent a relaxation method that could be easily learned by everyone. Another advantage of autogenic training over the "primitive" forms is that this method works completely independently of cultural background.

Schultz was heavily influenced by the emerging hypnosis of the time, creating a close connection between the two. Schultz used hypnosis to develop his techniques by hypnotizing students and then asking them what they felt during the transition from waking state to the so-called trance state. Many subjects reported a feeling of heaviness in the dominant arm, i.e., the writing hand. Based on these findings, Schultz developed a self-help method according to scientific principles and published the first work on "Autogenic Organ Exercises" in 1926. His first book was released in 1932 under the title "Autogenic Training - Concentrative Self-Relaxation."

Where Can Autogenic Training Be Learned?

Autogenic training can be learned by obtaining an audio or video course or by attending an in-person seminar. Usually, autogenic training is learned under guidance. In a course lasting six to eight weeks, the basic level of autogenic training is taught, consisting of the six basic exercises (such as the warmth exercise and the breathing exercise). Afterwards, one should be able to perform autogenic training exercises on their own - that is, in an autogenic manner. Many courses also combine exercises with other relaxation techniques, such as elements from yoga, meditation, or progressive muscle relaxation. Meditations on mindfulness and autogenic training are also widespread, as both techniques contain very similar elements. Similarly, guided imagery is often used in autogenic training courses. Guided imagery is a form of meditation where one imagines traveling to a particularly beautiful place.

The autogenic exercises of the basic level are sufficient to master autogenic training and achieve the positive effects on relaxation and restful sleep. Those who want to learn more about autogenic training have the opportunity to work in the intermediate level with formulaic intentions - for example, quitting smoking or losing weight with autogenic training - or in the advanced level with the imagination, the so-called autogenic imagination. Thus, a guided imagery is already a first step towards the advanced stages of autogenic training. The advanced stages of autogenic training aim to use the achieved state of relaxation to work on one's personality. Therefore, these stages are particularly suitable as a component of a coaching program.

Some courses also offer practicing autogenic training with music, which contradicts the basic idea of the training. Autogenic training originated in hypnosis, so the focus in autogenic training is on the text.

Autogenic training is usually taught by a psychologist or relaxation trainer. Some fitness studios also offer courses. The training to become a relaxation trainer is not legally protected, so anyone can offer it. However, a quality feature is the recognition by health insurance companies, which carefully review the professional and personal ability of the trainer and the course structure before subsidizing courses.

Alternatives to Autogenic Training

Of course, there are other techniques for stress reduction that can also be used complementarily in coaching and have similar effects to autogenic training.

The most well-known alternative relaxation technique is Progressive Muscle Relaxation according to Jacobson. The goal of Progressive Muscle Relaxation is, like in autogenic training, relaxation. To achieve this, individual muscle groups are first tensed and then released. This leads to particularly effective muscle relaxation, which also leads to relaxation of the mind. Progressive Muscle Relaxation according to Jacobson can also be used for stress reduction and focus. It is also conceivable to combine Progressive Muscle Relaxation, for example, with the intermediate or advanced level of autogenic training.

Autogenic Training in Literature

Mainly psychological literature deals with autogenic training. Several scientific studies have been published demonstrating the effectiveness of the method. Therefore, health insurance companies also cover part of the costs for learning this technique. Specialized literature addresses the didactics of autogenic training and the possibilities of using it in coaching.

Book and Literature Recommendation

Autogenic Training: The Original Exercise Book - Instructions from the Founder of Self-Relaxation

Autogenic Training (with CD) (GU Multimedia Body, Mind & Soul)

Autogenic Training (with CD): Over 100 Applications for Body and Mind

Autogenic Training for Dummies