The Six Stages of Autogenic Training
Autogenic training is structured into six primary exercises or stages. The British Autogenic Society (BAS) offers a course that comprises these stages over nine weekly sessions, ensuring participants learn autogenic training both safely and effectively. Adhering to the weekly progression is vital to the course's success.
Outlined below are the six standard exercises or stages of autogenic training:
- Standard exercise (stage): Heaviness in the limbs
- Standard exercise (stage): Warmth in the limbs
- Standard exercise (stage): Heart rate
- Standard exercise (stage): Respiration
- Standard exercise (stage): Abdominal warmth
- Standard exercise (stage): Coolness of the forehead
During the course, participants are guided to practice one specific "task" or stage each week before progressing to the next. Skipping sessions isn't recommended, as the brain needs time to adjust and become accustomed to the new phrases introduced each week. For optimal results, exercises should be practiced 3-4 times daily.The duration and format of your AT practice vary each week. For comprehensive details on how to effectively practice autogenic training (AT), please read through the entire article.
- Week 1: Short stitch exercise
- Week 2: Heaviness 1
- Week 3: Heaviness 2
- Week 4: Warmth
- Week 5: Heartbeat
- Week 6: Respiration
- Week 7: Solar plexus
- Week 8: Forehead
- Week 9: Personal formula
- Further Reading
Week 1: The Short Stitch Exercise
This week introduces you to autogenic training basics. You'll learn the right postures, a technique called the body scan, and how to conclude each session, which is known as "the close."
The main focus is the "Short Stitch" exercise. It’s a quick 3-5 minute routine where you focus on your dominant arm. This brief session takes you into an autogenic state and back out again, which is why it's called the "Short Stitch."
The phrase for this week is "My right/left arm is heavy." This week isn't about deep relaxation. Instead, it’s about getting used to short moments of focused relaxation. Try to do this exercise 4-6 times daily.
While it's not full autogenic training yet, this exercise is a go-to when you're feeling stressed or in pain. After practicing for a week, your therapist will review your progress. It might take a few weeks to perfect. After week one, you'll work with your therapist to set up the next steps in 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
Week 2: Introduction to Heaviness
This week, you'll begin to explore the sensation of heaviness in your limbs. For the initial three days, concentrate on your arms. From the fourth day onward, include your legs in the practice. Everyone's experience is unique: you might feel actual heaviness, warmth, tingling, or even nothing at all.
Regardless of what you feel, the key is passive awareness. Ensure your sessions are of the right duration. If you encounter distracting thoughts, discuss them with your therapist. Working through these together can take a few weeks, but always remember: in autogenic training, a passive approach is crucial for resolving any challenges.
Week 3: Deepening Relaxation
This week, we'll delve into enhancing both your physical and mental relaxation techniques. Concentrate on the phrase, "My neck and shoulders are heavy" to help you focus on physically letting go of tension. To promote mental serenity, remind yourself, "I am at peace." Both phrases should be recited at the conclusion of each sequence, encapsulating the relaxed state you've achieved.
Before beginning the exercise, introduce the "trigger" phrase. This will later act as a cue for your automated autogenic training. The course will provide further details and reasoning behind this exercise, ensuring you understand its importance and execution.
Week 4: Exploring Warmth and Relaxation
This week, our session extends to 16 minutes, diving into the scientific and perceptual aspects of warmth in our limbs. It's a blend of understanding our body's natural warmth regulation and the sensations it brings.
Together with your trainer, you'll review your daily diary, discussing patterns, including any distracting thoughts, concerns, best timings for in-depth exercises, overcoming procrastination, and any arising questions.
A key focus will be on mastering the warmth exercise. While we'll provide a detailed approach, it's vital to remember: don't force the feeling of warmth. Instead, allow yourself to naturally perceive and acknowledge the sensations that arise.
Week 5: Tapping into Cardiac Rhythms
Having come this far, the previous session is our longest yet. By now, many experience the calming effects of Autogenic Training (AT). Practicing 3-4 times daily can lead to improved sleep and reduced stress and anxiety. However, if you don't notice these changes, it's essential to communicate with your therapist about adjusting passive concentration techniques. Remember, everyone's experience with AT is unique; while some changes might seem subtle day-to-day, the true measure of progress is comparing how you feel now to day 1.
This week, we'll seamlessly integrate the phrases related to warmth and heaviness, which you should be well-acquainted with by now. A new affirmation, "My heartbeat is calm and regular," will be introduced. By focusing on this mantra and your heartbeat, you can enhance your relaxation even further. If you notice a rapid heartbeat, your therapist, who's now familiar with your journey, will guide you on how to address it. Throughout this process, maintaining a passive mindset remains crucial.
Week 6: The Art of Breathing
While the heartbeat exercise from last week will begin to find its rhythm, remember that it can still evolve over time. Embracing patience and allowing experiences to unfold naturally is essential.
In the evolution of Autogenic Training (AT), this week’s focus on respiration has seen a shift. Instead of saying, “My breathing is calm and regular,” we now use the phrase, “It breathes me.” This emphasizes allowing our breathing pattern to progress organically, be it slow and shallow or leading to a deeper inhalation. The key is not to control or dictate the breathing style but to simply be an observer. Your therapist, drawing from insights since week 2, will guide you on how to cultivate this passive observation.
Week 7: Embracing the Solar Plexus
Relaxation manifests in various ways, one of which is the blood flow into our abdominal region, prepping our system for "rest and digest." This week, we zero in on the solar plexus - the hub of warmth that promotes profound relaxation. This warmth in the abdomen, as observed by Schultz during hypnosis sessions, stems from relaxation and has been adeptly integrated into autogenic training exercises.
Ever felt butterflies fluttering in your stomach? That sensation originates from the solar plexus. By channeling our attention to this region, we pave the way for enhanced relaxation and boosted confidence. Should you find it challenging to tune into sensations during this exercise, simply place a hand on your stomach. This tactile connection often ushers in a calming effect.
Week 8: The Coolness of the Forehead
As we approach the final standard exercise of autogenic training, we introduce the sensation of coolness on the forehead. The inherent relaxing property of a cool forehead wraps up our core six stages of autogenic practices. What follows will be a personalized formula tailored to you.
To easily connect with this sensation of a cool forehead, gauge the difference between the ambient room temperature and the temperature of your forehead. A pro-tip: if your hair drapes over your forehead, you might not fully experience the desired coolness. Adjust as needed to immerse in this relaxation technique.
Week 9: Crafting Your Personal Formula
Welcome to a thrilling chapter in your autogenic journey! Having diligently practiced for nearly three months, you've now earned the privilege of designing your unique formula. This personalized affirmation can be a game-changer, helping you modify behaviors, eradicate undesirable habits, or further alleviate any lingering anxiety. Invoking this affirmation during an autogenic state is akin to a post-hypnotic trance, where your subconscious becomes receptive to profound transformations.
Throughout this week, you'll be equipped with comprehensive guidelines on sculpting your personal formulas. Though the process is tailored, a few cardinal rules ensure the brain assimilates these affirmations efficiently. Introduce your personal formula either post the "My neck and shoulders are heavy" statement or after declaring "I am at peace." The choice rests with you, aligning with your comfort and preference.