Autogenic Training: Effects and Benefits

Autogenic training is a psychotherapeutic technique based on deep muscle relaxation, self-suggestion, and self-regulation, aimed primarily at achieving mental and physical calm. It’s a form of conscious self-influence on emotional and physiological states—a powerful method of mental self-care and prevention.

This method was first introduced as a therapeutic practice in 1932 by German psychotherapist Johannes Schultz.

While often compared to meditation or hypnosis, autogenic training differs in a key way: the person remains fully aware and in control, maintaining contact with the outside world throughout the session.

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How It Works

To enter the autogenic state, you should find a quiet space, take a comfortable position (sitting or lying down), close your eyes, relax your body, and focus entirely on your physical sensations. It’s important to minimize distractions.

A classic autogenic session typically includes two main stages:

1. Physical Relaxation & Body Awareness

• Focusing on a sensation of heaviness in the muscles

• Concentrating on a feeling of warmth throughout the body

• Tuning in to the heartbeat

• Paying attention to natural breathing

• Feeling warmth in the solar plexus area

• Noticing a gentle coolness in the forehead

2. Mental Visualization

This involves mentally creating calming and peaceful images—such as a quiet beach, mountain landscapes, or a sunset. You can then move on to visualizing abstract emotional states like joy, harmony, or inner peace.

Each session usually lasts around 30–40 minutes. The key to long-term benefit is regular practice.

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When to Use Autogenic Training

• During times of stress or anxiety

• If you struggle with sleep disturbances

• In cases of chronic fatigue or burnout

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Benefits of Autogenic Training

• Quickly calms the nervous system

• Releases physical and emotional tension

• Supports recovery and mental recharge

• Improves blood circulation and internal balance

Whether you need to reset after a stressful day or maintain emotional resilience long-term, autogenic training is a powerful, low-effort tool to have in your self-care toolbox.