Autogenic Training

Autogenic Training (AT) is self-regulation technique developed by German psychiatrist Johannes Heinrich Schultz (1932) inducing physiological relaxation through verbal formulas.

Autogenic Training (AT) is self-regulation technique developed by German psychiatrist Johannes Heinrich Schultz (1932) inducing physiological relaxation through verbal formulas. “Autogenic” means “self-generating”—you generate physiological changes through self-suggestion. Six Standard Formulas: 1. Heaviness (muscular relaxation): “My arms are heavy” 2. Warmth (vasodilation): “My arms are warm” 3. Cardiac regulation: “My heartbeat is calm and regular” 4. Respiration: “My breathing is calm and effortless” 5. Abdominal warmth: “My solar plexus is warm” 6. Cooling of forehead: “My forehead is pleasantly cool” Each formula, repeated mentally, triggers corresponding physiological response—heaviness releases muscle tension, warmth increases peripheral blood flow, etc.

Autogenic Training helps: chronic anxiety or panic, stress-related conditions, high blood pressure, insomnia, chronic pain, irritable bowel syndrome, tension headaches, performance anxiety, psychosomatic complaints, or anyone wanting self-regulation skills.

Learning Phase (8-12 Weeks) Progressive Training: Week 1-2: Heaviness formula Week 3-4: Warmth formula Week 5-6: Heart formula Week 7-8: Breathing formula Week 9-10: Abdominal warmth Week 11-12: Forehead coolness Practice: 10-15 min sessions, 2-3 times daily. Lying or sitting comfortably, mentally repeating formulas while observing physiological responses. Effects Develop Gradually: Initially subtle sensations strengthen with practice. Within weeks, formulas reliably induce targeted physiological changes. Long-Term Practice Once learned, AT becomes self-care tool available anytime—before sleep, during stress, before performances, managing pain, maintaining regulation.

Johannes Schultz developed AT (1932) from observations of hypnosis—people entering hypnotic trance reported heaviness and warmth. He systematized these sensations into teachable technique for autonomous practice. Extensively researched in Europe; hundreds of studies validate effectiveness for anxiety, hypertension, chronic pain, stress conditions.

Mind Causes Physical Change: AT demonstrates mind-body connection—mental repetition of “my arms are warm” measurably increases skin temperature through vasodilation. Medical Applications: Used in European medicine for hypertension, pain management, psychosomatic conditions—recognized medical intervention. Self-Sufficient: Unlike biofeedback requiring devices or therapy requiring therapist, AT is self-sufficient—no equipment or ongoing support needed once learned. Research Validated: Meta-analyses show AT effectively reduces anxiety, improves autonomic regulation, lowers blood pressure, reduces chronic pain. Frequently Asked Questions How long before I notice effects? Some feel heaviness/warmth within first sessions; reliable physiological control typically develops over 4-8 weeks of consistent practice. Is this self-hypnosis? Similar to self-hypnosis but more structured, focusing on specific physiological formulas rather than open suggestions. Can anyone learn AT? Most people can. However, psychosis, severe depression, certain cardiac conditions may be contraindications—discuss with instructor. Do I need ongoing instruction? After initial 8-12 week training, most practice independently. Occasional tune-up sessions help but aren’t necessary.