Autogenic training is a scientifically validated self-relaxation technique that helps individuals achieve deep physical and mental relaxation through systematic mental exercises. By using specific verbal phrases and body awareness techniques, autogenic training enables people to activate their body's natural relaxation response, making it an effective tool for managing stress, anxiety, and various health conditions.

Research shows that this evidence-based approach, developed nearly a century ago, continues to demonstrate significant benefits for both mental and physical health. Recent systematic reviews and meta-analyses confirm its effectiveness in reducing anxiety, managing chronic pain, and improving overall quality of life for people with various health conditions.

Table of Contents

• What Is Autogenic Training?
• How Autogenic Training Works
• The Six Standard Exercises
• Benefits and Clinical Applications
• What to Expect in Autogenic Training Sessions
• Finding a Qualified Practitioner
• Frequently Asked Questions
• How Therapy Can Help
• References

What Is Autogenic Training?

Autogenic training (AT) is a well-established self-relaxation technique based on autosuggestion related to passive concentration of bodily perceptions of heaviness and warmth accompanying a slow breath, which elicits a psychophysiological relaxation response. The term "autogenic" means "self-generating," reflecting the technique's core principle of empowering individuals to induce their own relaxation response.

Autogenic training was developed by the German psychiatrist Dr. Johannes Heinrich Schultz, who published the first evidence-based book about this method in 1932. Schultz built upon earlier research on hypnosis and sleep, discovering that people could learn to self-induce the beneficial physical and mental states typically achieved through hypnosis.

The technique has evolved into a comprehensive therapeutic approach. Specifically, the autogenic therapy comprises autogenic training, autogenic neutralization, meditative exercises, autogenic modification, graduated active hypnosis, autogenic feedback training, and autogenic behavior therapy.

How Autogenic Training Works

Autogenic training (AT) is a well-established self-induced relaxation technique based on autosuggestion. Over the past two decades, an increasing number of AT studies strongly suggest the practical usefulness of psychophysiological relaxation in the area of medicine.

The technique works through several mechanisms:

• Autonomic Nervous System Regulation: The main psychophysiological effects of AT include autonomic cardiorespiratory changes paralleled by central nervous system activity modifications and psychological outputs
• Stress Response Modification: By practicing specific mental exercises, individuals learn to shift their body from a stressed state to a relaxed state, reducing the production of stress hormones
• Mind-Body Connection: AT is a standardized relaxation technique developed by Schultz around 1930 that uses the mental repetition of six systematic exercises (heaviness, warmth, calm and regular heart function, self-regulation of respiration, warmth in the upper abdomen area, and agreeable cooling of the forehead) to decrease sympathetic tone and induce a general disconnection of the organism
• Self-Regulatory Enhancement: The standard exercises (SE) consist of the passive concentration of the body's own sensations and attempt to improve self-regulation to optimize homeostatic mechanisms

The Six Standard Exercises

Autogenic training consists of six progressive exercises that focus on different bodily sensations. These exercises must be learned progressively and may be taught in a group or individually.

• Focus on feeling heaviness in the arms and legs
• Promotes muscular relaxation
• Typical phrase: "My right arm is heavy"

• Concentrate on warmth sensations in the limbs
• Enhances blood flow and circulation
• Typical phrase: "My right arm is warm"

• Attention to heartbeat
• Promotes cardiovascular calmness
• Typical phrase: "My heartbeat is calm and regular"

• Focus on natural breathing patterns
• Enhances respiratory relaxation
• Typical phrase: "My breathing is calm and regular"

• Concentration on solar plexus area
• Promotes digestive system relaxation
• Typical phrase: "My solar plexus is warm"

• Focus on coolness of the forehead
• Enhances mental clarity and calmness
• Typical phrase: "My forehead is pleasantly cool"

Benefits and Clinical Applications

Systematic reviews and meta-analyses have demonstrated consistent and significant efficacy of AT in reducing anxiety. Considering the multifaceted etiology of anxiety disorders, both the neurophysiological system and mental processing need to be addressed.

Studies demonstrate consistent efficacy of AT in reducing anxiety and medium-range positive effects for mild-to-moderate depression. Recent research has shown that autogenic training can help with:

• Anxiety Disorders: These studies showed that autogenic training decreased anxiety and depression, and increased the high frequency of heart rate variability
• Stress Management: Calculations to understand the effect of autogenic training on anxiety, through a meta-analysis, observed a reduction effect of anxiety score by 1.37 points (n=85, SMD=-1.37: 95% CI -2.07 to -0.67), in the studies on short-term intervention targeting healthy adults
• Depression: Multiple studies indicate moderate effectiveness for mild-to-moderate depression when used as part of comprehensive treatment
• Sleep Disorders: Positive effects (medium range) of AT and of AT versus control in the meta-analysis of at least 3 studies were found for tension headache/migraine, mild-to-moderate essential hypertension, coronary heart disease, asthma bronchiale, somatoform pain disorder (unspecified type), Raynaud's disease, anxiety disorders, mild-to-moderate depression/dysthymia, and functional sleep disorders

The beneficial effects of AT have been observed in many somatic disorders, including but not limited to migraine, chronic pain, essential arterial hypertension, preeclampsia, coronary heart disease, bronchial asthma, unspecified type of somatoform pain disorder, Raynaud's disease, and functional sleep disorders.

Recent clinical evidence supports autogenic training for:

• Chronic Pain Management: The aim of this systematic review and meta-analysis is to investigate the efficacy of AT in individuals suffering from chronic pain in comparison to passive and active control groups
• Cardiovascular Conditions: Helps regulate blood pressure and heart rate
• Gastrointestinal Issues: Can reduce symptoms of stress-related digestive problems
• Headaches and Migraines: Shows effectiveness in reducing frequency and intensity

In particular, AT was found to be beneficial for patients with symptoms of anxiety, stress, depression, pain, and insomnia. Service evaluations from clinical settings demonstrate that patients report:

• Enhanced overall well-being
• Improved emotional regulation
• Better stress resilience
• Increased self-efficacy in managing symptoms
• Greater sense of control over health

What to Expect in Autogenic Training Sessions

Before beginning autogenic training, a qualified practitioner will:

• Evaluate your health history and current concerns
• Determine if autogenic training is appropriate for your needs
• Explain the process and set realistic expectations
• Screen for any contraindications

AT patients were asked to complete the Measure Yourself Medical Outcomes Profile (MYMOP) and Perceived Stress Scale (PSS) at their first hospital appointment (baseline) and then again 8 weeks later following completion of their AT sessions.

A typical session includes:

1. Comfortable Positioning: Sitting, reclining, or lying down in a quiet space

2. Guided Practice: Learning one exercise at a time over several weeks

3. Duration: Sessions typically last 15-20 minutes

4. Progressive Learning: Each session builds upon previous exercises

5. Home Practice: Daily practice between sessions is essential

• Basic Course: Usually 8-10 weekly sessions
• Practice Development: 2-3 months to master all six exercises
• Maintenance: Ongoing daily practice for sustained benefits

Success with autogenic training depends heavily on regular practice:

• Practice 2-3 times daily
• Sessions of 10-15 minutes each
• Consistent timing (morning, afternoon, evening)
• Quiet, comfortable environment
• Use of practice logs to track progress

Finding a Qualified Practitioner

When seeking autogenic training, look for practitioners who have:

• Formal certification in autogenic training
• Training from recognized institutions
• Experience with your specific health concerns
• Integration with other therapeutic approaches

Department of Musculoskeletal Medicine, Royal London Hospital for Integrated Medicine, UCLH NHS Foundation Trust, London, UK. Department of Psychological Therapies, Royal London Hospital for Integrated Medicine, UCLH NHS Foundation Trust and University of West London, London, UK.

Autogenic training is available through:

• Integrative medicine centers
• Hospital-based wellness programs
• Mental health clinics
• Private practice therapists
• University counseling centers
• Online therapy platforms (for guided practice)

• What is your training and certification in autogenic training?
• How many clients have you worked with using this approach?
• What conditions do you typically treat with autogenic training?
• How do you integrate AT with other therapeutic approaches?
• What is the expected timeline for learning the technique?
• Do you offer group or individual sessions?

Frequently Asked Questions

While autogenic training shares some similarities with meditation and self-hypnosis, it is a distinct technique. Unlike meditation, which often focuses on mindfulness or emptying the mind, autogenic training uses specific physical sensations and verbal formulas. Unlike hypnosis, which typically requires a therapist to guide you into a trance state, autogenic training empowers you to self-induce relaxation.

The findings of the evaluation indicate that 8 weeks of AT appears to be effective in improving symptoms of concern to patients and enhancing patients' overall well-being. Many people report feeling more relaxed after their first few sessions, but significant clinical benefits typically emerge after 4-8 weeks of regular practice.

While self-help books and recordings are available, there is some emerging evidence to suggest that AT can be effective in treating certain chronic conditions; however, further evidence is required. It's strongly recommended to learn from a certified practitioner initially to ensure proper technique and screen for any contraindications.

Autogenic training is generally very safe. However, some people may experience:

• Temporary lightheadedness during initial sessions
• Emotional release as relaxation deepens
• Increased awareness of bodily sensations
• Need for adjustment if taking blood pressure medication

The impact on bipolar disorders, psychotic disorders, and acute stress disorder remains unexplored. Autogenic training may not be appropriate for individuals with:

• Severe heart conditions
• Uncontrolled diabetes
• Active psychosis or severe mental illness
• Recent heart attack or stroke
• Severe dissociative disorders

Yes, modified versions of autogenic training can be taught to children as young as 8-10 years old. Pediatric versions use simpler language and shorter sessions, making it accessible for managing childhood anxiety, ADHD symptoms, and stress-related issues.

How Therapy Can Help

Autogenic training can be a powerful component of comprehensive mental health treatment. As an add-on intervention psychotherapy technique with beneficial outcomes on psychophysiological functioning, AT represents a promising avenue towards expanding research findings of brain–body links beyond the current limits of the prevention and clinical management of a number of mental disorders.

Many therapists integrate autogenic training with other evidence-based approaches such as:

• Cognitive-behavioral therapy (CBT)
• Mindfulness-based stress reduction
• Trauma-informed therapy
• Pain management programs
• Integrative health approaches

If you're interested in learning autogenic training, consider reaching out to a qualified mental health professional who can:

• Assess whether autogenic training is right for you
• Teach you the technique properly
• Monitor your progress
• Integrate AT with other therapeutic interventions
• Provide ongoing support and guidance

Find a Therapist: Search the GoodTherapy directory to find therapists trained in autogenic training or stress management techniques in your area.

References:

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