Autogenic Training for Everyday Stress Management
Autogenic training is a series of relaxation exercises that may help you manage everyday stress over time. In this article, you’ll learn what autogenic training is, how it works, and how to get started.
What is autogenic training?
The development of autogenic training is credited to J. H. Schultz, a Berlin psychiatrist. During his research on sleep and hypnosis, he noticed that people could learn to enter a relaxed state on their own for a set period of time. Over time, some reported less tension, fatigue, and stress.
While studying the hypnotic state, Schultz observed that people reported sensations of limb heaviness and warmth. He later designed six exercises meant to reproduce those relaxation sensations through self-suggestion, without hypnosis.
What the Research Says About Autogenic Training
A 2002 study summarized the effects of autogenic training (AT) based on the results of 60 research projects.
Research on autogenic training is still limited. A 2020 study suggested it may support psychological well-being and quality of life for people living with chronic illness.
How do you get started with autogenic training?
Like most exercise or relaxation routines, autogenic training works best with consistency. The full system and its six exercises can be learned in a 10- to 12-hour course, but daily practice helps build the habit.
AT typically takes about 15 minutes per session and can be done in the morning, at noon, and in the evening. Depending on your body position, exercises can be performed sitting, lying in bed, or even reclined in your office chair.
To get the most out of this relaxation method, learn the exercises well, limit distractions, and stay focused throughout.
The key is to tune out distractions, focus inward, and use the learned formulas as you practice.
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The 6 basic autogenic training exercises
As noted above, reaching a more relaxed state typically takes at least 15 minutes a day and The 6 basic autogenic training exercises. The exercises are:
- Limb heaviness: Repeating visualizations or mantras can help you notice the weight of your arms. Beginners may feel the sensation faster and more strongly at first, and it can spread to other limbs. With practice, even brief focus can bring a feeling of heaviness and relaxation to all four limbs.
- Limb warmth: Passive focus on the sensation of warmth: “I feel my right arm warming up. My right arm is warm.”
- Awareness of heart function: “I feel the blood pulsing throughout my whole body. My heart is beating. My heart beats calm and steady.”
- Awareness of breathing: “My entire body breathes. My heartbeat and breathing are calm and even.”
- Awareness of the abdomen: “Radiant warmth spreads through my abdomen.”
- Cool sensation: Using passive concentration, the person practicing induces a sensation of coolness, focusing attention on the forehead and skull: “My forehead is pleasantly cool. My head remains light and clear.”
What can you expect from regular practice of these exercises?
Similar to meditation, regular practice of this process can help clear and organize your thoughts and improve your ability to control them. Your confidence may also increase as you realize how powerful simply directing your thoughts can be, allowing you to positively influence your own mental health.
By relaxing your muscles, you may feel more calm and centered during the day. In stressful moments, it can also be easier to stay composed. Autogenic training is a useful way to train both body awareness and focus.
Before trying it on your own, consider learning the six core exercises from a qualified trainer. Good instruction can make the practice easier to follow and more consistent.
