Autogenic Training: How to Practice Autogenic Therapy

Autogenic training (AT) or autogenic therapy is a mind-body relaxation technique involving visualizations. To practice autogenic training, a person focuses on a physical sensation or specific body part to enter a state of relaxation. This self-hypnosis centers on muscle heaviness, body temperature, and releasing tension. Practitioners can express verbal phrases to induce relaxation.

German psychiatrist Johannes Heinrich Schultz developed this method at his neurology and psychiatry practice in Berlin in the 1920s before medical and mental health professionals widely accepted it. This physical and sensory experience can help mitigate tension headaches and sleep issues and lower blood pressure, among other health benefits.

Autogenic training encourages communication between the mind and body to induce relaxation. With regular practice, a person can strengthen their body’s biofeedback and relaxation response. Like other mindfulness meditation techniques, the respite from hypnosis occurs passively from within, so autogenic therapy typically does not involve pre-recorded audio resources like guided meditations or progressive muscle relaxation (PMR).

There are several purported benefits of autogenic training that can improve a person’s quality of life. A deep sense of relaxation can positively affect the autonomic nervous system, aiding stress management and boosting happiness. Most of the physical and mental effects of AT are because of the therapy’s ability to manage stress. Stress reduction can help alleviate heart disease, lower high blood pressure, and relieve hypertension, anxiety, insomnia, and other sleep disorders.

Practitioners can perform this self-regulation technique individually or in a group setting. To practice autogenic therapy, follow these steps:

1. 1. Assume a comfortable position. Find a place where you can relax without distraction. You can lie down or sit in a comfortable position that reduces muscle tension.
2. 2. Breathe deeply. To start, take a few slow deep breaths. You might introduce a phrase or mantra like “I am calm” and repeat this to yourself as you settle into your breathing.
3. 3. Center on your arms. Begin with your right arm and focus on its heaviness. While leaving your arm in place, visualize it and sense its weight. Repeat a phrase about its heaviness at least six times, then complete this process on your left arm.
4. 4. Focus on your legs. Next, put your attention on your legs. Repeat a phrase to yourself about how your right or left leg feels heavy, then repeat on the opposite side. This helps to bring awareness to your physical body.
5. 5. Induce body warmth. Once your extremities feel heavy, repeat a verbal cue about your arms and legs feeling warm. Focus on your arms and legs one at a time. The sensation of heat can help your body relax.
6. 6. Listen to your heart rate. Bring your awareness to your heartbeat. You might repeat phrases like, “My heartbeat is regular and calm.”
7. 7. Release tension in your stomach. Next, bring your awareness to your stomach and focus on releasing tension. Repeat a phrase about your stomach being warm.
8. 8. Visualize your forehead. Focus on your forehead and repeat a verbal cue about the coolness of your forehead. To conclude the practice, repeat a phrase like, “I feel calm.”

It is important to note that autogenic training can exacerbate symptoms of severe mental illnesses and psychotic disorders. Before engaging in this practice, consult a professional healthcare provider.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.