Autogenic Training

What is Autogenic Training?

A self-hypnotic relaxation technique developed by German psychiatrist Johannes Heinrich Schultz in 1932. Through repeated verbal self-suggestions (autogenic formulas), you induce physical sensations of heaviness and warmth in your limbs, which trigger a deep relaxation response. Unlike externally-guided hypnosis, autogenic training puts you in full control — you learn to enter a self-determined relaxation state independently.

Is there evidence for it?

How do you do Autogenic Training?

1. 1.Preparation: Sit or recline comfortably in a quiet room, eyes closed. Take 3 slow breaths. The key attitude is 'passive concentration' — you gently direct attention without forcing anything
2. 2.Exercise 1 — Heaviness: Repeat silently 'My right arm is heavy' 6 times, then 'I am completely calm' once. Progress to left arm, right leg, left leg, then 'All my limbs are heavy.' Spend 2-3 minutes per limb. Practice only this exercise for 1 week before adding the next
3. 3.Exercise 2 — Warmth: Same progression as heaviness but with 'My right arm is warm.' This induces peripheral vasodilation. Add this after mastering heaviness (week 2). Exercises 3-6 added one per week: (3) 'My heartbeat is calm and regular,' (4) 'My breathing is calm and regular' (or 'It breathes me'), (5) 'My solar plexus is warm,' (6) 'My forehead is pleasantly cool'
4. 4.Always end each session with the 'take-back' procedure: clench fists, flex arms, take a deep breath, and open eyes. This prevents lingering grogginess and ensures you return to full alertness
5. 5.Practice 2-3 times daily for 10-15 minutes. Full mastery of all 6 exercises typically takes 6-8 weeks of graduated practice

How long does it take?

10-15 minutes, 2-3 times daily. Full protocol mastery takes 6-8 weeks.

Is it hard to start?

Moderate — requires patience with the graduated approach and consistent daily practice over weeks.

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