Autogenic Training Therapy: A Guide to Relaxation and Stress Reduction

What Is Autogenic Training?

Developed by German psychiatrist Johannes Heinrich Schultz in the early 20th century, autogenic training is a self‑regulation technique that uses focused attention and verbal formulas to induce deep relaxation. It is based on the principle that the mind and body are interconnected; by calming the body, the mind also becomes calmer.

Conditions It May Help

• Stress and anxiety
• Depression
• Insomnia
• Chronic pain
• Headaches
• Digestive disorders
• Skin conditions

How to Practice (Basic Steps)

1. Sit or lie comfortably in a quiet place.
2. Close your eyes and take a few slow, deep breaths.
3. Silently repeat calming phrases with each inhalation (e.g., "I am calm," "My arms are heavy and warm").
4. With each exhalation, release tension.
5. Continue for 10–15 minutes.
6. Gently open your eyes and take a few more deep breaths.

Practice once or twice daily. Benefits accumulate over weeks; consistency is key.

Potential Benefits

• Reduced stress and anxiety
• Better sleep quality
• Improved concentration and self‑awareness
• Lowered pain perception
• Enhanced immune function

Autogenic training is safe for all ages and can be learned independently or with a therapist.