How to Practice Autogenic Training for Relaxation (2024)

Autogenic training is a relaxation technique that can be used to help reduce anxiety. It utilizes the power of the mind to help calm and relax the body. It involves repeating specific phrases that help create calming sensations and center on different areas of the body, such as feeling heaviness in the muscles, slowing of the heartbeat, and relaxation in the belly.

The term 'autogenic' means self-generated to come from within.It is sometimes incorporated into regular treatment, such as cognitive-behavioral therapy (CBT), but it's also something you can do on your own as a self-help strategy.

At a Glance

Autogenic training is a promising relaxation technique that can be helpful for managing anxiety as well as other mental health symptoms. It's a technique that you can learn to do on your own can may complement traditional treatments for anxiety. It involves repeating phrases while focusing on key regions of the body. With daily practice, it can be a helpful tool for coping with stress and anxiety.

What Is Autogenic Training?

Autogenic training is a relaxation technique first introduced by German psychiatrist Johannes Heinrich Schultz in 1932. Schultz noticed that individuals undergoing hypnosis entered a relaxed state in which they experienced feelings of heaviness and warmth, and he sought to recreate that state in people to reduce tension and anxiety.

Autogenic training works through a series of self-statements about heaviness and warmth in different parts of the body. Through this process,a positive effect is induced on the autonomic nervous system.

Although less well-known than other relaxation techniquessuch as progressive muscle relaxation and guided imagery, one meta-analytic study in 2008 found the efficacy of autogenic training in the treatment of anxiety.

Start Practicing Guided Imagery for Anxiety With These Simple Steps

What Does Autogenic Training Help With?

Autogenic training can be helpful in relieving symptoms of stress and anxiety. However, research has also found that it can help with a variety of other conditions as well, including:

  • Tension headaches
  • Blood vessel disease
  • High blood pressure
  • Asthma
  • Unexplained pain
  • Sleep difficulties
  • Irritable bowel syndrome (IBS)
  • Depression

One review of the research suggested that autogenic training may show promise in improving well-being in individuals with chronic health problems.

What Are the Effects of Autogenic Training?

Autogenic training may aid in relaxation and help to reduce symptoms of anxiety when combined with other forms of treatment. Like other forms of relaxation training, autogenic training may help you feel calm and relaxed.

For conditions such as social anxiety disorder, this can help you feel more at ease in social and performance situations.Other effects include:

  • Fewer negative feelings
  • Reduced stress sensitivity
  • Better mood
  • Increased attention
  • Better emotional management
  • Fewer depressive symptoms

If you practice autogenic training often enough, the simple words "I am completely calm" may be enough to induce a state of relaxation.

If you struggle with medical conditions or significant psychiatric conditions, consult with your doctor prior to beginning any type of relaxation training exercise.

Is Autogenic Training Safe?

Generally speaking, autogenic training is a safe way to deal with feelings of stress and anxiety. However, that does not mean that it is necessarily right for everyone.

The U.S. Veterans Association notes that people who have severe mental illness or psychotic disorders such as schizophrenia shouldn't try autogenic training.

While it is something you can do on your own, you might also want to consider being guided by a trained therapist when you first begin.

It is also important to remember that autogenic training is a relaxation technique, not a treatment. It should not replace other forms of therapy or medication in treating a mental health condition. When used effectively, it may support the effectiveness of those treatments.

Be sure to stop autogenic training and consult your doctor if you experience feelings of extreme anxiety or restlessness or any other adverse effects during or after practicing autogenic training.

How to Practice Autogenic Training

Autogenic training can be done in one-on-one therapy sessions or as part of group therapy. Each session typically lasts 15 to 20 minutes but may go longer. If you want to try autogenic training on your own, follow these steps:

Prep for Relaxation

Before you start, follow these instructions to prepare yourself for relaxation:

  • Find a quiet place free from distractions.
  • Lie on the floor or recline in a chair.
  • Loosen any tight clothing and remove glasses or contacts.
  • Rest your hands in your lap or on the arms of the chair.

Breath Deeply

  • Take a few slow even breaths. If you have not already, spend a few minutes practicing diaphragmatic breathing. Quietly say to yourself, "I am completely calm."

Focus on Your Arms

  • Focus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very heavy." Then quietly say to yourself, "I am completely calm."
  • Refocus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very warm." Then quietly say to yourself, "I am completely calm."

Shift Focus to Your Legs

  • Focus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very heavy." Then quietly say to yourself, "I am completely calm."
  • Refocus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very warm." Then quietly say to yourself, "I am completely calm."

Repeat Calming Mantras

  • Quietly and slowly repeat to yourself six times, "My heartbeat is calm and regular." Then quietly say to yourself, "I am completely calm."
  • Quietly and slowly repeat to yourself six times, "My breathing is calm and regular." Then quietly say to yourself," I am completely calm."
  • Quietly and slowly repeat to yourself six times, "My abdomen is warm." Then quietly say to yourself, "I am completely calm."
  • Quietly and slowly repeat to yourself six times, "My forehead is pleasantly cool." Then quietly say to yourself, "I am completely calm."

End Your Session

Enjoy the feeling of relaxation, warmth, and heaviness. When you are ready, quietly say to yourself, "Arms firm, breathe deeply, eyes open."

Audio Tools Can Help

In addition to following these instructions, you may consider using a voice recording, such as the free MP3 audio file offered by McMaster University, in Ontario Canada, with directions on practicing autogenic training. The use of an audio recording will allow you to fully relax and concentrate on the technique.

Getting Help for Anxiety

Severe anxiety is not something you have to live with. If you find that self-help relaxation exercises are not making a difference in your symptoms, it is important to visit your doctor and ask for a referral to a mental health professional.

If you feel too nervous or scared to approach your doctor, try confiding in a family member, friend, teacher, or school counselor—whoever you feel that you would be comfortable enough with to share. There are effective treatments for this type of anxiety. The sooner you seek help, the sooner you can feel better.

Social Anxiety Disorder Treatments

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Ramirez-Garcia MP, Leclerc-Loiselle J, Genest C, Lussier R, Dehghan G. Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: a protocol for a systematic review of RCT.Syst Rev. 2020;9(1):74. doi:10.1186/s13643-020-01336-3

  2. Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41. doi:10.1186/1471-244X-8-41

  3. Brunner J, Schrempf M, Steger F. Johannes Heinrich Schultz and National Socialism. Isr J Psychiatry Relat Sci. 2008;45(4):257-62.

  4. Stetter F, Kupper S. Autogenic training: a meta-analysis of clinical outcome studies. Appl Psychophysiol Biofeedback. 2002;27(1):45-98.

  5. de Rivera L, Ozamiz-Etxebarria N, Dosil-Santamaría M, de Rivera-Monterrey L. Autogenic training improves the subjective perception of physical and psychological health and of interpersonal relational abilities: An electronic field survey during the COVID-19 crisis in Spain.Front Psychol. 2021;12:616426. doi:10.3389/fpsyg.2021.616426

  6. U.S. Department of Veterans Affairs. Autogenic training.

  7. Breznoscakova D, Kovanicova M, Sedlakova E, Pallayova M. Autogenic training in mental disorders: What can we expect?Int J Environ Res Public Health. 2023;20(5):4344. doi:10.3390/ijerph20054344

  8. Mindfulness & Relaxation. Student Wellness Centre. McMaster University.

Additional Reading

  • University of Maryland Medical Center. Relaxation techniques.

  • University of Melbourne Counselling and Psychological Services. Autogenic Training.

  • Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Effectiveness of complementary and self-help treatments for anxiety disorders.Med J Aust. 2004;181(7 Suppl):S29-46.

How to Practice Autogenic Training for Relaxation (1)

By Arlin Cuncic, MA
Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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