Autogenic Training Exercises (examples)

6 stages of autogenic training

 

Autogenic training consists of 6 standard autogenic training exercises or 6 stages of autogenic training. Here are examples of exercises from the British Autogenic Society (BAS) course. It consists of 9 weekly sessions, where you gradually learn autogenic training safely and effectively. This weekly progression is extremely important throughout the course. The six standard exercises or six stages of autogenic training focus on:

  1. Standard exercise (stage): Heaviness in the limbs
  2. Standard exercise (stage): Warmth in the limbs
  3. Standard exercise (stage): Heart rate
  4. Standard exercise (stage): Respiration
  5. Standard exercise (stage): Abdominal warmth
  6. Standard exercise (stage): Coolness of the forehead

On the course, you practice each “task” for one week and then move on to the next week. It is important not to skip the sessions because your brain must adapt to the new phrases you learn. You should practice your exercises 3-4 times per day. The duration and form of your AT practice are changing every week. Read the article carefully to the end for additional information about how to practice autogenic training (AT).

Autogenic Training Exercises Short Sticth Week 1: Short stitch exercise

In the first exercise you get familiarized with autogenic training, the postures in which we practice your training, body scan, and the close (an end of an exercise). You also learn an exercise called Short stitch. Short stitch is a 3-5 minute exercise, where you focus on your dominant arm. In this exercise you dive into an autogenic state for a short time and come out of it with a close. (The name short stitch comes from the exercise being short, and stitch, because you dive in and come out of an autogenic state several times.)

"My right/left arm is heavy" is the phrase for the first week. The aim of this exercise is not to induce deep relaxation too soon into the course. Instead, it familiarizes you with short periods of passive concentration. The Short stitch exercise should be practiced 4-6 times per day for one week. It is an independent exercise and is not considered yet autogenic training.

This exercise can be used when in pain or when you are too stressed out to practice longer autogenic training. Your autogenic therapist will correct your passive concentration after they review your weekly diary. It usually takes 2-5 weeks to get it right. After the first week of the course, you can prepare your timing for the next exercise with your AT therapist to optimize your training.

Scan (1 min)
3x My right arm is heavy (left if you are left-handed) (30 sec)
Close (10 sec)
3x My right arm is heavy (30 sec)
Close (10 sec)
3x My right arm is heavy (30 sec)
Close (10 sec)
3x My right arm is heavy (30 sec)
Close (10 sec)
3x My right arm is heavy (30 sec)
Close(10 sec)
3x My right arm is heavy (30 sec)
Close (10-30 sec)

Total time 3-5 mins

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Week 2: Heaviness 1

Here you passively start focusing on the heaviness in your limbs. For the first three days, you focus only on your arms and the next four days on your legs as well. That way you gradually develop the feelings that arise. Some may feel heaviness, some maybe warmth or tingling, some maybe nothing. If you use passive awareness, and the length of the exercise is appropriate, you are ok. Talk to your therapist about intruding thoughts that may arise and how to overcome them. It may take several weeks of two-sided dialogue to feel comfortable. Remember, a passive approach is the best way to overcome any problem in AT practice.

Scan
3x My right (left) arm is heavy (30 sec)
3x My left arm (right) (30 sec)
3x Both arms are heavy (30 sec)
3x My right leg is heavy (30 sec)
3x My left leg is heavy (30 sec)
3x Both legs are heavy (30 sec)
3x My arms and legs are heavy (30 sec)
Close
 
Repeat 2 more times (without the scan)
The total duration is 11-13 min
 

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Week 3: Heaviness 2

This week you will learn how to deepen your physical and mental relaxation. With the phrase "My neck and shoulders are heavy" you will focus on the physical aspect of relaxing. This phrase, along with the phrase "I am at peace" (mental relaxation), is put at the end of every sequence. This is meant to summarize the relaxation you have already achieved.

At the beginning of the exercise, you will add a “trigger” phrase, which will trigger your automated autogenic training in the future. More information about this will be given during the course along with a rationale for this exercise and how to do it.

Scan (1min)
1x My right (or left) arm is heavy (trigger)
3x My Arms are heavy (30 sec)
3x My legs are heavy (30 sec)
3x My arms and legs are heavy (30 sec)
3x My Neck and shoulders are heavy (30 sec)
3x I am at peace (30 sec)
Close
 
Repeat 2 more times (without the scan and trigger)
The total learning duration is 9-10 min
 

 

Week 4: Warmth

This week you will get profound relaxation, and the total duration of the exercise will be extended to 16 minutes. You will focus on the warmth of your limbs. With your trainer, you will discuss your daily diary: your possible intruding thoughts, worries, concerns, when to practice the long exercises, how to deal with procrastination, and many questions which arise. How to do the warmth exercise in detail will be discussed in this session. It is important to note that you should not try to feel the warmth, but passively accept the feelings that arise.

Scan
1x My right arm is heavy (trigger)
3x My arms and legs are heavy (30 sec)
3x My right (left) arm is warm (30 sec)
3x My left arm (right) is warm (30 sec)
3x Both arms are warm (30 sec)
3x My right leg is warm (30 sec)
3x My left leg is warm (30 sec)
3x Both legs are warm (30 sec)
3x My arms and legs are warm (30 sec)
3x My Neck and shoulders are heavy (30 sec)
3x I am at peace (30 sec)
 
Repeat 2 more times (without the scan and trigger)
Total duration 15-17min
 
 

Autogenic Training Exercises HeartbeatWeek 5: Cardiac Awareness

The previous exercise will be the longest. At this stage, you will probably already feel the relaxation effects of AT. If you practice 3-4 times per day you will sleep better, and anxiety and stress levels should be lower. If this will not be the case, you should tell your therapist to check passive concentration. Some people need more time to feel the effects of AT since they can be a bit subtle. However, some may feel better at this stage, but do not notice that daily. The progress is seen as minimal compared with the previous day. You should always compare your status with day 1.

This week the warmth and heaviness phrases will be joined. You will master them by then. You will add another phrase “My heartbeat is calm and regular”.  This suggestion of a calm heartbeat is another phrase where you get additional relaxation by just focusing on your heart. You can passively focus on your heart or any part of the body where you feel your heartbeat. It often happens that your heart beats faster. Your therapist will tell you how to deal with that. By now he/she knows you and your situation best and can advise you accordingly. Passivity is the key.

Scan
1x trigger
6-9x My arms and legs are heavy and warm (60-90 sec)
3x My heartbeat is calm and regular (30 sec)
3x My Neck and shoulders are heavy (30 sec)
3x I am at peace (30 sec)
Close
 
Repeat 2 more times (without the scan and trigger)
Total duration 9-11min
 
 

Week 6: Respiration

Your heartbeat exercise will settle in a week but can still change form in the long run. You should be patient and passively accept what happens.

This week’s exercise has changed during the development of AT. Now the phrase is not “My breathing is calm and regular”, but “It breathes me”. That means that we should leave the breathing pattern to flow naturally.  Some will need to breathe slowly and shallowly. After some time, we may inhale deeply. Everything is valid if we do not impose the breathing style. We should just passively observe breathing. Your therapist will explain how to do that from week 2 on.

Scan
1x trigger
6-9x My arms and legs are heavy and warm (60-90 sec)
3x My heartbeat is calm and regular (30 sec)
3x It breathes me (30sec)
3x My Neck and shoulders are heavy (30 sec)
3x I am at peace (30 sec)
Close
 
Repeat 2 more times (without the scan and the trigger)
Total duration 10-11min
 

 

Week 7: Solar plexus

Another sign of relaxation is blood flowing into the abdominal area so we can "rest and digest". Here we suggest warmth in the solar plexus, which brings even deeper relaxation. The feelings of warmth in the abdomen are a consequence of relaxation, which Schultz observed in patients using hypnosis and successfully transformed into autogenic training exercises.

We all have butterflies in our stomachs and that is where the solar plexus is. Focusing on this part of the body gives further relaxation and confidence. If you do not feel any sensations during this exercise, put your hand on your stomach during the phrase and you will feel relaxed.

 
1x trigger
6-9x My arms and legs are heavy and warm (60-90 sec)
3x My heartbeat is calm and regular (30 sec)
3x It breathes me (30sec)
3x My solar plexus is warm (30sec)
3x My Neck and shoulders are heavy (30 sec)
3x I am at peace (30 sec)
Close
 
Repeat 2 more times (without the scan and the trigger)
The total time is 11-13min
 

 

Week 8: Forehead 

Autogenic Training Exercises Forhead CoolThe last of the standard exercises of autogenic training is a suggestion of coolness in the forehead. Having a cool forehead is thought to be relaxing. This is the final stage of the 6 core autogenic training exercises. The next is a personalized formula.

The easiest way to feel a cool forehead is to try and feel the difference between the room temperature and your forehead. If your hair covers your forehead, you probably will not feel the coolness.

1x trigger
6-9x My arms and legs are heavy and warm (60-90 sec)
3x My heartbeat is calm and regular (30 sec)
3x It breathes me (30sec)
3x My solar plexus is warm (30sec)
3x My forehead is cool (30 sec)
3x My Neck and shoulders are heavy (30 sec)
3x I am at peace (30 sec)
Close
 
Repeat 2 more times (without the scan and the trigger)
The total duration is 12-17min
 

 

Week 9: Personal formula

This is the most exciting part of your course, not only because you will be practicing for 3 months, but because you get your personalized formula (affirmation) with which you can make changes in your behavior, get rid of bad habits, or further decrease anxiety if any remains. Using the affirmation during an autogenic state is similar to hypnosis, where you are in a post-hypnotic state and open to changes on a subconscious level.

On the course, you will get detailed instructions on how to make (compose) your own personal formulas. There are few rules in order for your brain to accept them in the most efficient way. The personal formula should be done either after "My Neck and shoulders are heavy" or after "I am at peace". Your personal preference.

1x trigger
6-9x My arms and legs are heavy and warm (60-90 sec)
3x My heartbeat is calm and regular (30 sec)
3x It breathes me (30sec)
3x My solar plexus is warm (30sec)
3x My forehead is cool (30 sec)
3x My Neck and shoulders are heavy (30 sec)
*3x Personal formula (30 sec)
3x I am at peace (30 sec)
*3x Personal formula (30 sec)
Close
 
Repeat 2 more times (without the scan and the trigger)
The total duration is 13-17min
 
 

Further reading

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Word of advice

If you really cannot afford a course, try reading as much as possible from my site, books, etc. But if you can spend from 300 to 1000€ which are approximate prices, you should take the course. It is just easier. You have the confidence, you are doing it right. You are corrected, encouraged, and accepted, and do not need to think much, but just follow instructions.

Now almost every therapist offers live online courses and distance is not an issue anymore. I offer some courses. Give me a ring or send me a text or e-mail and I will fill you in with the details. If I can't make it I can direct you to a good therapist.

I sincerely wish you all the best.