Autogenic Training: Relaxation Through Thought

How to Relax Your Body Even Better

You’ve probably heard of autogenic training before, right? This relaxation method was developed in the 1920s by the German physician Johannes Heinrich Schultz. He discovered that, with the right practice, patients could put themselves into a deep, trance-like state similar to hypnosis.

The term “autogenic” comes from Greek and means “self-induced.” The concept of autogenic training refers to triggering various internal sensations through a “self-induced” process. Experiences such as calmness, warmth, or a sense of heaviness can be brought about by oneself. The method aims to promote physical and mental relaxation and reduce stress.

Autogenic training is based on the idea that your mind is capable of influencing the body and activating self-healing powers. You give yourself the instruction to relax and bring about specific internal sensory experiences.

The technique of autogenic training consists of various exercises in which you focus on specific phrases or suggestions to help your body relax more and more deeply. The idea behind this method is that, by regularly practicing these techniques, you can use suggestions to bring your body into a relaxed state.

Autogenic training can be helpful for various stress symptoms, sleep disorders, difficulty falling asleep, anxiety, and other health issues, and can help improve your mental health. You can find out which specific fears or anxiety disorders autogenic training is helpful for in the section on stress-related illnesses.

To achieve the best results, you’ll need a licensed trainer or expert who can guide you safely through the method.

In this article, you’ll learn how to learn and apply this method step by step, as well as what to keep in mind when using it.

A prerequisite for autogenic training is that you are able to think clearly and concentrate. If you suffer from severe mental health issues, such as moderate or severe depression, you should seek psychological counseling or therapeutic help.

Furthermore, you need a certain amount of discipline, as this is a form of training and repetition is necessary to master the technique. Autogenic training requires regular practice to achieve your desired results and effects.

The method aims to reduce stress levels and promote relaxation skills. Your overall well-being, performance, and mental resilience will improve. You’ll become mentally stronger, and your self-confidence will grow.

Beginners should practice no more than three times a day. It’s better to practice once than not at all. Later, you can reduce the practice time to 5 minutes and practice twice a day. Once you’ve understood and internalized the method, you can lead a healthier life.

Do you suffer from sleep disorders, burnout, exhaustion, gastrointestinal problems, migraines, headaches, allergies, asthma, tinnitus, or sudden hearing loss? High blood pressure and anxiety-related heart problems are also among the possible stress-related illnesses.

If any of these symptoms apply to you, you can use autogenic training to harness your physical and mental relaxation as a vital resource for personal healing. The goal is to deepen your self-awareness, self-experience, and expand your consciousness.

Autogenic training is therefore more than just a relaxation method.

Almost everyone has experienced anxiety at some point in their lives. Sometimes it’s only mildly noticeable, while other times it can escalate into severe panic attacks. Autogenic training, when combined with psychotherapy, is highly effective in treating severe anxiety.

Using various types of formulas, you can, for example, help yourself cope with test anxiety and regulate your intense anxiety reactions. Do you suffer from panic attacks, or find it difficult to stay calm while giving a speech in front of an audience, feeling as though your heart is about to leap out of your chest?

Use the techniques that work best for you and learn to help your body respond in a healthy way. Imagine calming situations that trigger positive feelings—a warm sandy beach and a gentle breeze brushing against your skin. You can also picture a bench in a forest where you sit undisturbed, listening to the sounds of the woods or the birds. This form of visualization should help your body relax.

If you generally find it difficult to relax, use a relaxation image of your choice and immerse yourself in it with all your senses, if possible.

By now, you’ve read and absorbed some information about autogenic training. In this section, you can get started. The instructions provided here are an example, and you’ll certainly be able to reduce your stress.

The first step is to choose a quiet and relaxed place for yourself to achieve deep relaxation. Sit or lie down comfortably, ideally on a mattress, a soft mat, or a pillow. Decide whether you’d like to sit or lie down.

In the second step, make sure you’re wearing comfortable clothing that doesn’t restrict your breathing or movement. If you’re lying down, place your arms at your sides and spread your legs slightly so your feet can fall loosely outward. Keep your legs relaxed. You may also choose to sit.

In the third step, take deep breaths to calm yourself. Breathe in and out slowly and evenly. Focus on your breathing and try to keep it calm and relaxed. You’ll gradually develop your own basic state of relaxation by focusing on different parts of your body and using the appropriate phrases.

In the fourth step, say your basic phrases. Think: “My arms are heavy.” Focus on the feeling of heaviness in your arms. Tune into this sensation, allow it to be there, and deepen it. You may find it difficult at first or struggle to access this sensation. Don’t give up and don’t put pressure on yourself.

Turn your thoughts to your legs and feel the sensation of heaviness. – “My legs are really heavy!”

Now focus on your breathing. Concentrate on the sensation of calm breathing.

Tell yourself: “My breath is calm and steady.”

Focus on your heart and tell yourself: “My heart is beating calmly and steadily.” Focus on your heartbeat.

Now your entire body is the center of your awareness. Tell yourself: “My whole body is warm and relaxed.” Imagine a pleasant warmth spreading throughout your entire body. Repeat these phrases and try to focus on the corresponding sensations. Step by step, you’ll notice changes and experience deeper and deeper relaxation.

With improved basic relaxation, you can move on to additional phrases that lead to deeper relaxation. You’re already in step five and can incorporate your individual needs more specifically. Stress reduction, serenity, and confidence are important factors in your health. Include these and refine your personal autogenic training. Pay attention to your choice of words so that you can concentrate well on your phrases.

In the final step, you’ll emerge from your deep state of relaxation, breathing a bit more actively and deeply. Open your eyes and take in your surroundings. Stretch and move around until you’re back in the here and now. Slowly stand up on both feet and return to your daily routine.

Autogenic training is generally suitable for most people. However, there are situations and mental health conditions where you should exercise caution. If you have acute health problems that require urgent medical care, you should not use relaxation techniques as a substitute for medical treatment. It’s better to see a doctor and seek professional advice.

In cases of severe anxiety, panic attacks, and depression, autogenic training may not be sufficient on its own or should be performed under the guidance of a qualified therapist. If traumatic experiences or memories are fueling your stress, autogenic training may actually intensify it. It’s better to start psychotherapy and combine stress reduction with relaxation later on.

Epilepsy is a neurological condition and can occur spontaneously. Since autogenic training directly influences your nervous system, it could trigger a seizure—though this is rare.

For people with disabilities, certain aspects of the autogenic training relaxation technique may be effective. Depending on the degree of disability, a different relaxation technique may be chosen, or a combination of techniques may be preferred.

In cases of addiction, AT should always be used in conjunction with multiple treatment methods. Simply relaxing is not enough. The underlying mechanisms are usually highly complex.

Do you suffer from heart problems, atrial fibrillation, or myocarditis? Please ask your doctor whether you should practice autogenic training.

People with chronic obstructive pulmonary disease (COPD) or severe asthma may lose control of their breathing or experience irritation due to a change in breathing rhythm.

If you’re in good health but still don’t like autogenic training as a relaxation method, try the body scan or Jacobsen’s progressive muscle relaxation. Make sure you relax in a way that suits your needs and that you can seek help from an expert.

Summary

Autogenic Training (AT) according to Schultz is one of the most effective relaxation techniques available. AT is a scientifically recognized method that allows you to induce an autogenic (self-generated) state, similar to self-hypnosis. You can use this state for relaxation or stress reduction, for positive self-influence and behavioral change, as well as to improve your health.

The appropriate selection of standard and advanced formulas should be tailored to your individual needs. Autogenic Training is a training method that should be learned with the help of an expert. The better you master Autogenic Training, the greater the range of applications becomes. At the basic level, you’ll quickly learn to reduce general bodily tension.

At the advanced level, you’ll be able to better manage your emotional state. The technique of autogenic training is a path to greater self-awareness and self-discovery. Living mindfully is a path to robust health.

The Blackroll team hopes you have a lot of fun relaxing.