ShopAutogenic Training teaches you how to relax through concentration. Developed by Johannes Heinrich Schultz (1884-1970), Autogenic Training aims at achieving a state of deep relaxation through body sensations of pleasant heaviness and warmth. This is done by means of a kind of self-hypnosis that is performed by mentally repeating specific formulas (i.e. phrases or thoughts).
The formulas relate directly to individual body functions and, in this way, aim to influence the body’s self-regulative mechanism through the autonomic nervous system. Six standard exercises form the core of Autogenic Training and focus on the areas of heaviness, warmth, regulation of respiration, regulation of the heartbeat, abdominal warmth (solar plexus) and cooling of the forehead.
Once you have practiced Autogenic Training a while, you will begin to see results. Then, after you have gained some experience with it, you can add suggestive formulas such as “I am strong and persevering”, or “I am getting better every day”.
Autogenic Training leads to improved overall well-being, which is demonstrated by a deep state of relaxation achieved within moments, increased performance and the ability to concentrate, decreased perception of pain, enhanced body perception and self-perception, self-confidence and self-control.
Autogenic Training is usually practiced lying down. This is the best starting position for beginners to relax in. However, there are good ways to relax while seated that do not require a training mat and the appropriate space.
To practice in a sitting position, assume what is called the „coachman’s position“. To do this, sit with your head hanging down and slightly forward. Your hands should rest loosely on your thighs during the exercise. The best way to practice lying down is with your feet pointing slightly outward and your knees slightly bent. Your arms rest by your side.
6 exercises
Breathing exercise: "My breathing is calm and regular."
Heart exercise: "My heartbeat is calm and regular."
Warmth exercise: "My arms and legs are very warm."
Heaviness exercise: "My arms and legs are very heavy."
Head exercise: "My head is clear. My forehead is cool."
Solar plexus exercise: "My abdomen is pleasantly warm."
Once you have completed your practice session, bring it to a close by deliberately stretching and then „re-awakening“.
Where to practice Autogenic Training
Many health insurance companies and adult education centres offer courses at a reasonable price. Properly trained doctors and psychotherapists can also instruct you in Autogenic Training.