What to Know About Autogenic Training?

What to Know About Autogenic Training?
German psychologist Johannes Heinrich Schultz developed autogenic training in the 1920s as a way to target the physical expression of stress by using relaxation exercises to gain a level of control over these processes.

NEW: Autogenic training: Ankle rehab is now available on our website!

Autogenic training is a relaxation technique focusing on promoting feelings of calm and relaxation in your body to help reduce stress and anxieties.

This method is commonly used by professional athletes too, it helps to increase overall calmness and improve their performance during events, also prevents and helps to recover faster from injuries.  

Autogenic training is a method whose goal is to encourage the natural relaxation response in your body by slowing breathing, lowering blood pressure, and, ultimately, producing a feeling of increased well-being is a very important part of your career on your long success way.


The goal of most relaxation techniques, including autogenic training, is to encourage the natural relaxation response in your body by slowing breathing, lowering blood pressure, and, ultimately, producing a feeling of increased well-being, according to the National Center for Complementary and Integrative HealthTrusted Source.

A 2008 review of studiesTrusted Source found that relaxation training, including autogenic training, could consistently and significantly reduce some symptoms of anxiety.

“Conditions such as social anxiety disorder (SAD), general anxiety disorder (GAD), depression, and insomnia can benefit from autogenic training,” explains Hafeez.

Autogenic training is also helpful in managing daily stress, and it can even be helpful during panic attacks.

Autogenic training is based on 3 main principles:[5]

-Reduction of afferent stimulation (both exteroceptive and proprioceptive)
-Mental repetition of verbal formulae
-Passive concentration

The technique consists of six standard exercises according to Schultz:[5][9]

Muscular relaxation by repetition of a verbal formula, "My right arm is heavy", emphasizing heaviness. During the initial stages of the training, the feeling of heaviness in the trained arm is more expressed and occurs more rapidly. The same feeling can be experienced in the other extremities at the same time in the other arm. Within a week, a short concentration can trigger the sensation of heaviness in a trainee's arms and legs.[4]
Passive concentration focuses on feeling warm, initiated by the instruction "My right arm is warm".
Initiation of cardiac activity using the formula "My heartbeat is calm and regular".
Passive concentration on the respiratory mechanism with the formula "It breathes me".
Concentration on the warmth in the abdominal region with "My solar plexus is warm" formula.
Passive concentration on coolness in the cranial region with the formula "My forehead is cool".


Autogenic training is offered in various parts of the world but is especially popular in the United Kingdom, Japan, Germany, and Usa. The approach might be taught in individual sessions, group settings, to companies and organizations.

Currently, our team offers several kinds of autogenic training, which can be used for sports recovery, relaxation, and prevention. See more here!


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