- Learning AT On Your Own
- Autogenic Training and Health
What is Autogenic Training (AT)?
Autogenic training is a relaxation technique where you use your mind to relax your body by repeating simple phrases.
The technique involves a series of self-suggestion exercises that are designed to help individuals achieve a state of deep relaxation in the body. These exercises involve focusing on specific parts of the body and imagining a feeling of warmth, and heaviness, in those areas. By focusing on these sensations, individuals are able to create a state of relaxation that can help to reduce stress, lower blood pressure, and improve overall physical and mental health.
Autogenic Training has been used to treat a variety of conditions, including anxiety, depression, chronic pain, and insomnia. It has also been used as a complementary therapy for a range of medical conditions, including cardiovascular disease, cancer, and gastrointestinal disorders.
Who cannot Practice AT?
AT is a safe method, and typically, the only side effect is feeling sleepy. However, certain individuals should avoid practicing AT. These include people with:
- Heart issues: Deep relaxation might pose a potential risk.
- Bipolar disorder: Deep relaxation could lead to confused thoughts.
- Severe depression: AT might bring up suppressed memories and emotions, potentially triggering deeper depression.
- Dissociation: AT might exacerbate the condition.
- Schizophrenia: Those with schizophrenia could become more confused, leading to complications.
What are Autogenic Training Benefits?
AT aims to relax you fully in 10 minutes. Regularly using Autogenic Training has many benefits. Some top benefits include:
- Reduced Stress and Anxiety: One of the primary benefits of Autogenic Training is its ability to reduce stress and anxiety. By training the mind to create a state of relaxation in the body, individuals can learn to better manage stressful situations and reduce feelings of anxiety.
- Improved Sleep: Autogenic Training has been shown to be effective in improving sleep quality and reducing the incidence of insomnia. By promoting relaxation in the body, Autogenic Training can help individuals to fall asleep more easily and sleep more deeply throughout the night.
- Reduced Pain and Tension: Autogenic Training has also been shown to be effective in reducing chronic pain and tension-related conditions. By promoting relaxation in the body, Autogenic Training can help to reduce muscle tension and alleviate pain in the body.
- Improved Cardiovascular Health: Autogenic Training has been shown to be effective in improving cardiovascular health by lowering blood pressure and reducing the incidence of heart disease. By promoting relaxation in the body, Autogenic Training can help to reduce the strain on the cardiovascular system and improve overall heart health.
- Improved Mental Health: Autogenic Training has been shown to be effective in reducing symptoms of depression and improving overall mental health. By promoting relaxation in the body, Autogenic Training can help individuals to manage negative thoughts and emotions more effectively.
- AT and Health
- Benefits of Autogenic Therapy (in more detail)
- What is a Relaxation Response?
How to Learn Autogenic Training (AT)?
The best application for AT is still in a counseling setting:
- Many online resources offer basic instruction in Autogenic Training.
- However, optimal understanding often comes from engaging in a live course led by an experienced instructor.
Benefits of a Live Course:
- Direct Guidance: Live courses offer specialized support tailored to individual needs.
- Practical Application: Attendees can practice techniques in real-time within a supportive environment.
- Comprehensive Learning: Live sessions cover a variety of exercises aimed at inducing relaxation. This includes visualization techniques focusing on feelings of warmth, heaviness, or tingling in specific body regions.
- Interactive Feedback: Live courses allow immediate querying and provide clarifications from a seasoned instructor, aiding those who might find self-learning challenging or have particular concerns.
- If geographical distance is a constraint, live video courses are available. The recent pandemic saw a successful transition to this format, with many opting for this mode of delivery.
Our course is structured by BAS.
Before Starting On Your Own
You have decided to learn AT on your own, which is a great and exciting undertaking. It will demand a rock-solid determination, but it is achievable.
On my page, you can find many useful guidelines on how to proceed. While taking a live course is ideal, many people either cannot afford it or prefer to learn independently. If you encounter difficulties, don’t give up on AT. Contact me, and we can try to tailor a course to meet your specific needs (you might need a shorter course).
To succeed, follow my course (BAS) structure and don’t skip weeks—make sure to complete 20 exercises per week.
Be sure to read on since:
1. Autogenic training is one of the best things you can do for yourself:
But, in order to reap its benefits, you must practice it 2-3 times a day for 10-15 minutes most days. This also applies to other relaxation techniques like meditation or yoga, which offer similar benefits like calmness, wisdom, and a longer lifespan.
2. Autogenic training is easy to learn:
However, to learn it properly, you need guidance. It's similar to learning tennis - you can try to do it on your own, but you won't achieve a good backhand without proper instruction.
3. Properly executed relaxation techniques are among the most challenging things you'll ever do:
The need to practice AT 2-3 times per day makes it one of the most difficult things you'll ever do in your life - akin to working out in the gym, but a little bit harder.
Nonetheless, you'll experience better sleep, calmness, improved mood, less irritability, fewer headaches, better relationships, and enhanced focus.
4. You may not notice the changes right away:
Since we compare how we feel to the previous day, you may not notice significant changes on a daily basis. The changes will be subtle and almost unnoticeable, which is why the motivation for regular practice of a relaxation technique can be low. It's easy to adapt to a new, improved life without realizing that AT was the catalyst for the change. This is why our course includes before-and-after self-assessments.
5. Giving up shouldn’t be an option:
If you've tried using a book, app, or YouTube video without success, don't give up! Look for an online course with a live therapist. After the pandemic, many therapists have realized that AT can be done efficiently via online conferencing, with mostly the same success rate.
Our live course offers free lifetime support and affordable refresher courses. Our goal is to help as many people as possible to practice AT regularly, as it truly is an effective and transformative relaxation technique.
AT exercises week by week (The Six Standard Exercises in order)
Give this section a quick read-through, and then follow the link at the end of this exercise section. There, you will find detailed week-by-week instructions on how to practice AT.
Autogenic training is structured to be learned step by step, week after week. You'll only need to recall the last phrase taught in each session. As each lesson builds upon the previous, the process is straightforward. For best results, practice the given exercise at least 3 times a day between weekly sessions. Rest assured, you'll quickly become familiar with the phrases.
Week 1: Short Stitch
In this session, you'll be introduced to the "short stitch" exercise, which serves as a foundational step in autogenic training. This exercise can be particularly handy for times when you're pressed for time or finding it hard to concentrate. To practice, follow these steps:
Sit comfortably.
Using your dominant arm, close your eyes and repeat the phrase: “My right/left arm is heavy,” three times.
Conclude the exercise by firmly clenching your fists, bending your elbows, stretching out, and then opening your eyes.
Week 2: Heaviness 1 (Standard Exercise 1, Part I)
This week, we delve into the first genuine AT exercise. To begin:
Close your eyes.
Focus on your right arm and calmly, without any specific expectations, say, "My right arm is heavy."
Switch your focus to the left arm and repeat the phrase.
Transition your attention to your legs, following a similar process.
The sequence for this week is as follows:
“My right arm is heavy” (repeat thrice)
“My left arm is heavy” (repeat thrice)
“My both arms are heavy” (repeat thrice)
“My right leg is heavy” (repeat thrice)
“My left leg is heavy” (repeat thrice)
“My both legs are heavy” (repeat thrice)
“My arms and legs are heavy” (repeat thrice)
Conclude (close) the sequence by firmly clenching your fists, bending your elbows, stretching out, and then opening your eyes.
Note: Ensure you complete this entire sequence three times in each practice session.
Week 3: Heaviness 2 (Standard Exercise 1, Part II)
Last week, we expanded on the exercises, which also increased the practice duration. This week, the exercises are more concise. We're introducing a new segment focusing on the neck and shoulders, as well as a new affirmation: “I am at peace.” It's common not to feel profound relaxation by the end of this week, but be patient; noticeable changes are just around the corner.
Here’s the exercise for this week:
“My arms and legs are heavy” (repeat nine times)
“My neck and shoulders are heavy” (repeat three times)
“I am at peace” (repeat three times)
Finish the exercise with the "Close" command. Ensure you run through this sequence three times in each practice session.
Week 4: Warmth (Standard Exercise 2)
With the foundational elements of AT established, it's time to introduce a pivotal component: warmth. This addition will significantly enhance your relaxation experience. By the end of this week, expect to achieve around 70% of the full relaxation potential that AT offers.
Here's your exercise routine for the week:
“My right arm is heavy” (repeat once)
“My arms and legs are heavy” (repeat three times)
“My right arm is warm” (repeat three times)
“My left arm is warm” (repeat three times)
“Both arms are warm” (repeat three times)
“My right leg is warm” (repeat three times)
“My left leg is warm” (repeat three times)
“Both legs are warm” (repeat three times)
“My arms and legs are warm” (repeat three times)
“My neck and shoulders are heavy” (repeat three times)
“I am at peace” (repeat three times.
Close.
Ensure you run through this sequence three times in each practice session.
Practice consistently, and embrace the evolving sensations of relaxation and warmth
Week 5: Heartbeat (Standard Exercise 3)
With our foundational structure established, it's time to further diversify our AT exercises. This week, we're introducing the heartbeat exercise, which, as the name suggests, centers on the rhythm of our heart. This exercise promotes a calming sensation.
Here's your regimen for this week:
“My right arm is heavy” (repeat once)
“My arms and legs are heavy and warm” (repeat nine times)
“My heartbeat is calm and regular” (repeat three times)
“My neck and shoulders are heavy” (repeat three times)
“I am at peace” (repeat three times)
Conclude with the "Close" command. Ensure you cycle through this entire sequence three times during each practice session.
Week 6: Respiration (Standard Exercise 4)
Having learned to calm our heartbeat, we now transition to relinquishing conscious control of our breathing. The phrase “It breathes me” encourages us to allow our breath to flow naturally, without intentional interference.
Here's your exercise routine for the week:
“My right arm is heavy” (repeat once)
“My arms and legs are heavy and warm” (repeat nine times)
“My heartbeat is calm and regular” (repeat three times)
“It breathes me” (repeat three times)
“My neck and shoulders are heavy” (repeat three times)
“I am at peace” (repeat three times)
Finish with the "Close" command and make sure to go through this entire sequence three times in each practice session.
Week 7: Abdominal Warmth (Standard Exercise 5)
At this stage, you'll begin to truly feel the power of relaxation. The exercises are designed to foster a relaxation reflex, and by the end of this week, you should experience a deep sense of calm. This week's focus is on the solar plexus, the nerve center in the abdomen, which plays a crucial role in relaxation.
Here's your exercise routine for the week:
“My right arm is heavy” (repeat once)
“My arms and legs are heavy and warm” (repeat three times)
“My heartbeat is calm and regular” (repeat three times)
“It breathes me” (repeat three times)
“My solar plexus is warm” (repeat three times)
“My neck and shoulders are heavy” (repeat three times)
“I am at peace” (repeat three times)
Finish with the "Close" command.
Ensure you complete this sequence three times during each session. Enjoy the deepening relaxation!
Week 8: Cool Forehead (Standard Exercise 6)
We've now reached the final exercise in our series: the cool forehead routine. This technique targets the sensation in the forehead, which not only deepens relaxation but also completes the full-body relaxation experience.
Here's your exercise routine for this concluding week:
“My right arm is heavy” (repeat once)
“My arms and legs are heavy and warm” (repeat three times)
“My heartbeat is calm and regular” (repeat three times)
“It breathes me” (repeat three times)
“My solar plexus is warm” (repeat three times)
“My forehead is cool” (repeat three times)
“My neck and shoulders are heavy” (repeat three times)
“I am at peace” (repeat three times)
Finish each session with the "Close" command.
As you practice, immerse yourself in the profound relaxation this comprehensive exercise series offers.
Week 9: Personal Formula Integration
This week marks a significant milestone. It embodies the essence of what the program is all about. By now, with your profound relaxation techniques honed, you're ready to incorporate your personal formula. Whether this affirmation is provided by your trainer or crafted by you, its introduction at this stage ensures maximum efficacy. With this tailored touch, you'll have the tools to effect change in various facets of your life.
Here's the routine for Week 9:
“My right arm is heavy” (repeat once)
“My arms and legs are heavy and warm” (repeat three times)
“My heartbeat is calm and regular” (repeat three times)
“It breathes me” (repeat three times)
“My solar plexus is warm” (repeat three times)
“My forehead is cool” (repeat three times)
“My neck and shoulders are heavy” (repeat three times)
“Personal formula” (repeat between 3 to 9 times, as per your preference)
“I am at peace” (repeat three times)
As you integrate your personal formula, be attentive to its resonance with your being, and watch how it augments the transformative journey you're on.
- Tips and Tricks on How to Practice AT
- Autogenic training exercises in more detail
- Autogenic Training and Health
Mastering Autogenic Training Independently: Tips and Tricks
Are you fascinated by Autogenic Training and looking to learn it on your own? While Autogenic Training is a simple technique, it can be challenging to master alone. However, here are some key points to keep in mind if you're trying to learn Autogenic Training on your own:
- Autogenic Training is comprised of nine weekly exercises, with three to four sessions per day, totaling at least 21 exercises per week.
- To automate the process, it's essential not to miss too many exercises.
- Avoid using headphones or music to enhance relaxation; instead, use your own voice to narrate the exercise and automate relaxation.
- It's important to stick to the exercises and not skip them, even if you feel deeply relaxed. The slow progression is a critical aspect of Autogenic Training, and every exercise builds on the previous one.
- Passive awareness is the cornerstone of Autogenic Training and is best learned through careful dialogue with a therapist over three to five sessions. If practicing alone, maintain a nonchalant attitude during exercises.
- Stay motivated and don't get discouraged if you don't experience immediate results. Serious effects typically occur after the first four weeks of exercise.
- Take your time with each session, and don't rush through them. The prescribed amount is just right.
- Stick to the program and understand that problems will arise. With no therapist present, it's best to adopt a passive approach.
- Autogenic Training should be used for at least two years to rewire your brain effectively.
- If you're not feeling relaxed after week four, you may not be doing the exercises correctly, or there may be underlying health problems or medication side effects. However, without a therapist, it's challenging to know for sure.
- Intruding thoughts will appear during exercises, but deal with them passively.
- Don't give up on Autogenic Training if you don't experience immediate results. It's a wonderful technique that you only need to learn once in your lifetime, and with a little guidance, you can reap its benefits. Don't hesitate to seek help if needed.
Remember that mastering Autogenic Training requires patience, perseverance, and practice. Keep these tips in mind, and with dedication, you'll soon be experiencing the profound relaxation and stress relief that Autogenic Training can offer.
Autogenic Training and Health
Autogenic training is a relaxation technique that involves focusing on physical sensations to promote relaxation and reduce stress. By practicing autogenic training regularly, individuals can lower their blood pressure, decrease anxiety and depression, improve sleep quality, and increase overall well-being. This technique is a natural and non-invasive way to improve mental and physical health and can be easily integrated into a daily routine. With its numerous benefits, autogenic training is an effective tool for anyone looking to improve their health and manage stress in their daily lives.
- More on Relaxation and Health.
- Autogenic Training and Different Anxiety Disorders
- Autogenic Training and Depression
- Autogenic Training and Headaches
- Autogenic Training and Insomnia
Autogenic Training and Stress or: How AT Works
Autogenic training is a relaxation technique that has been shown to reduce stress levels in individuals. It involves using a series of mental exercises to achieve a deep state of relaxation, which can help alleviate physical and mental symptoms associated with stress.
The practice of autogenic training has been found to have a number of biological effects that contribute to its stress-reducing benefits. Here are some of the biological pathways through which autogenic training can help reduce stress:
Autonomic nervous system: The autonomic nervous system (ANS) regulates many of the body's automatic functions, such as 
heart rate, breathing, and digestion. Stress can activate the sympathetic branch of the ANS, leading to an increase in heart rate and blood pressure. Autogenic training has been found to activate the parasympathetic branch of the ANS, which helps to counteract the effects of stress. This can lead to a decrease in heart rate and blood pressure, promoting relaxation and reducing stress levels.
- Cortisol: Cortisol is a hormone that is released in response to stress. It is often referred to as the "stress hormone" because its levels increase in response to stressors. Chronic stress can lead to elevated cortisol levels, which can have negative effects on the body, such as increasing blood pressure and suppressing the immune system. Autogenic training has been found to reduce cortisol levels in individuals who practice it regularly. This can help to reduce the negative effects of stress on the body.
- Immune system: Chronic stress can have negative effects on the immune system, making individuals more susceptible to illness and disease. Autogenic training has been found to have a positive effect on the immune system. It has been shown to increase the activity of natural killer cells, which are responsible for fighting off viruses and cancer cells. Additionally, autogenic training has been found to increase the production of immunoglobulin A, which helps to protect against respiratory infections.
- Brain activity: Stress can have negative effects on the brain, leading to cognitive impairment and emotional instability. Autogenic training has been found to have a positive effect on brain activity. It has been shown to increase activity in the prefrontal cortex, which is responsible for executive functions such as decision-making and problem-solving. Autogenic training has also been found to decrease activity in the amygdala, which is responsible for the body's stress response. This can lead to improved cognitive function and emotional stability.
- Heart rate variability: Heart rate variability (HRV) refers to the variation in time between heartbeats. High HRV is associated with better health outcomes, while low HRV is associated with an increased risk of heart disease and mortality. Autogenic training has been found to increase HRV in individuals who practice it regularly. This can lead to improved cardiovascular health and reduced stress levels.
- Brain waves: The brain produces different types of electrical activity depending on its state of arousal. Autogenic training has been found to increase alpha and theta waves in the brain, which are associated with relaxation and meditation. This can help individuals to achieve a deep state of relaxation, reducing stress levels and promoting well-being.
- More on AT and Stress
Anxiety and Autogenic Training
Generalized Anxiety Disorder and Autogenic Training
Generalized Anxiety Disorder (GAD) is a common anxiety disorder characterized by excessive and persistent worrying about everyday things. People with GAD experience a constant sense of unease and tension and may struggle with physical symptoms such as muscle tension, fatigue, and difficulty sleeping. While medications and therapy can be helpful for managing GAD, there are also several self-help techniques that can be effective, including autogenic training.
Autogenic training is a relaxation technique that involves focusing on physical sensations to induce a state of deep relaxation. It can be particularly helpful for individuals with GAD, as it can help reduce the physical symptoms of anxiety and promote a sense of calm. To practice autogenic training, individuals typically work with a therapist to learn a series of exercises that involve focusing on specific sensations, such as warmth or heaviness, in different parts of the body.
Research has found that autogenic training can be an effective tool for managing GAD symptoms. In one study, individuals with GAD who practiced autogenic training reported significant reductions in anxiety and improvements in quality of life. Additionally, autogenic training has been shown to be effective in reducing the physical symptoms of anxiety, such as muscle tension and heart rate.
If you are interested in trying autogenic training to manage your GAD symptoms, it is important to work with a qualified therapist who can guide you through the process. Additionally, it is important to continue other forms of treatment, such as medication and therapy, as recommended by your healthcare provider.
Panic Disorder and Autogenic Training
Panic Disorder is an anxiety disorder characterized by sudden and intense panic attacks. People with Panic Disorder often experience physical symptoms such as rapid heartbeat, sweating, and shortness of breath during these attacks, which can be very distressing. While medication and therapy can be effective treatments for Panic Disorder, there are also several self-help techniques that can be helpful, including autogenic training.
Autogenic training can be an effective tool for managing Panic Disorder symptoms by helping to reduce the physical symptoms of panic attacks, such as rapid heartbeat and shortness of breath. It can also help individuals feel more in control of their symptoms, which can reduce the likelihood of panic attacks occurring.
To practice autogenic training for Panic Disorder, individuals typically work with a therapist to learn a series of exercises that involve focusing on physical sensations, such as warmth or heaviness, in different parts of the body. The goal is to induce a state of deep relaxation and calm, which can help reduce the likelihood of panic attacks occurring.
Research has found that autogenic training can be an effective tool for managing Panic Disorder symptoms. In one study, individuals with Panic Disorder who practiced autogenic training reported significant reductions in panic attack frequency and severity, as well as improvements in quality of life.
If you are interested in trying autogenic training to manage your Panic Disorder symptoms, it is important to work with a qualified therapist who can guide you through the process. Additionally, it is important to continue other forms of treatment, such as medication and therapy, as recommended by your healthcare provider.
Obsessive-Compulsive Disorder and Autogenic Training
Obsessive-Compulsive Disorder (OCD) is an anxiety disorder characterized by recurring, intrusive thoughts or obsessions that lead to repetitive behaviors or compulsions. People with OCD often feel compelled to perform these rituals, which can be very time-consuming and interfere with daily life. While medications and therapy can be effective treatments for OCD, there are also several self-help techniques that can be helpful, including autogenic training.
Autogenic training can be an effective tool for managing OCD symptoms by helping individuals reduce the physical symptoms of anxiety User continue ChatGPT Symptoms of GAD include excessive worry about everyday events or activities, difficulty controlling worries, restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances. These symptoms can interfere with daily life and may require professional treatment.
Autogenic Training and Depression
Depression is a common mental disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that one typically enjoys. Depression affects people of all ages and genders and can be caused by a variety of factors, including genetic predisposition, life events, and physical illness.
While antidepressant medications and psychotherapy are the primary treatments for depression, some people may find complementary therapies helpful in managing their symptoms. Autogenic training is one such therapy that has been shown to be effective in reducing symptoms of depression. Studies have shown that autogenic training can improve mood and decrease symptoms of depression.
One of the benefits of autogenic training is that it is relatively easy to learn and can be done by individuals of all ages and fitness levels. The exercises can be tailored to meet individual needs and can be done on a regular basis to maintain the benefits of the therapy. Autogenic training is a complementary therapy that can be effective in reducing symptoms of depression. It works by inducing a state of deep relaxation in the body, which can help to calm the nervous system and reduce stress levels.
Autogenic training is easy to learn and can be done by individuals of all ages and fitness levels. While it is not a substitute for traditional psychotherapy or antidepressant medications, autogenic training can be a helpful addition to a comprehensive treatment plan for depression.
One study published in the Journal of Psychosomatic Research found that autogenic training was effective in reducing symptoms of depression in patients with major depressive disorder. The study also found that the effects of autogenic training were similar to those of cognitive-behavioral therapy (CBT), which is a widely used psychotherapy for depression.
Autogenic training may be particularly beneficial for individuals who have difficulty with traditional psychotherapy or who are unable to take antidepressant medications. It is a non-invasive and self-directed therapy that can be done in the comfort of one's own home. Autogenic training works by inducing a state of deep relaxation in the body. This state of relaxation can reduce symptoms of depression by calming the nervous system and reducing the levels of stress hormones in the body. Autogenic training can also improve sleep quality, which is important for people with depression, as poor sleep can exacerbate symptoms of depression.
Autogenic Training and Headaches
Autogenic Training has been shown to be effective in reducing the frequency and severity of headaches. By promoting relaxation in the body, Autogenic Training can help to reduce muscle tension and alleviate pain in the head and neck.
One study published in the Journal of Headache Pain found that Autogenic Training was effective in reducing the frequency and severity of tension headaches in a group of patients with chronic tension-type headaches. Another study published in the Journal of Behavioral Medicine found that Autogenic Training was effective in reducing the severity of migraine headaches in a group of patients with migraines.
Autogenic Training and Insomnia
Autogenic Training has also been shown to be effective in improving sleep quality and reducing the incidence of insomnia. By promoting relaxation in the body, Autogenic Training can help individuals to fall asleep more easily and sleep more deeply throughout the night.
One study published in the Journal of Psychosomatic Research found that Autogenic Training was effective in improving sleep quality and reducing the incidence of insomnia in a group of patients with chronic fatigue syndrome. Another study published in the International Journal of Behavioral Medicine found that Autogenic Training was effective in improving sleep quality and reducing insomnia in a group of college students.
Further Reading
Wikipedia and Autogenic Training.
2. You Don’t Need Narration Every Time