Autogenic Training – Treatment, Effects & Risks

The creator of autogenic training is Professor Dr. dr hc Johannes Heinrich Schultz (1884 – 1970). He developed it around 1910 based on his experiences with hypnosis, which is why the technique of autogenic training can be described as a mild form of self-hypnosis.

The composition of the word “autogenous” reveals the principles of the training – the Greek word “autogenous” contains the terms “self” and “produce”.

Autogenic training is based on the belief in the healing power of imagination, also known as “autosuggestion”. The effectiveness of consistent training has been proven; however, autogenic training can only be considered as a supportive, albeit promising, healing method.

When is autogenic training useful?

The fact that the symptoms are effectively remedied is on the one hand due to the physical relaxation and concentration during the exercises, which causes mental distraction from the symptoms, and on the other hand to the increase in general well-being.

Even people without health problems can use autogenic training to reduce stress or to increase concentration and performance. It can also be used as a mental stabilization measure when smoking cessation .

As a prerequisite for improving the quality of life through autogenic training, in addition to performing the exercises consistently and regularly, it is also important to believe in the effectiveness of the method and to approach this active relaxation technique with inner willingness and conviction.

therapies and techniques

In order to learn the technique of autogenic training, exercise textbooks are available or participation in courses under the guidance of a course leader in groups.Course instructors are mostly physicians or psychologists who have acquired additional qualifications on the basis of their studies to teach autogenic training.

The subject has a choice of different postures: Autogenic training can be carried out lying down, sitting down or in the so-called cab driver posture.

The Pharaoh stance is also available for practiced players. The targeted relaxation of the body and the concentration of the mind is achieved through formulas that the trainee recites or thinks.

With the formula: “I am very calm and relaxed” one prepares for the heavy exercise, the first of the usually six stages of the training process (heavy exercise, heat exercise, heart exercise, breathing exercise, solar plexus exercise and forehead cooling). As active relaxation, the body is now given commands, e.g.:

• “My arms are heavy”,

• “My hand is warm”,

• “My heart beats calmly and evenly”,

• “My breathing is calm and even”,

• “My solar plexus is permeated with warmth” and

• “My forehead is pleasantly cool”.

Between the stages, the introductory resting formula is repeated as a refrain and demarcation. Depending on the individual reason for the training, eg in the case of insomnia , formulas can be varied or supplemented: “Thoughts are completely irrelevant – I fall asleep quickly…”.

In order to train the concentration and the influencing of one’s own thoughts, formulas are used to imagine certain colors, shapes or places.

Each exercise takes a few minutes, but it is important not to move on to the next level until the current level has been mastered. A three-time exercise phase daily is recommended.