Autogenic training is a relaxation technique developed in the 1920s. It is often considered Western meditation and brings about deep physical as well as psychological relaxation. This both body and mind effect is also its advantage. It usually takes two months of regular practice to master it and its effects are short, mid, and long-term.
How to learn Autogenic Training?
The best way to learn autogenic training is to enroll in a professional course. Courses can be held in individual or group settings. Your AT teacher/trainer corrects your practice, motivates you, and helps you deal with problems like intruding thoughts, concentration, aches or pains, etc.
On the course, you also learn passive concentration in which autogenic training is practiced. The most important and difficult aspect of AT is a consistency of regular practice 3-4 times per day, every day. This issue is addressed in the course and you write your daily diary of practice to help you with that.
Why do people start doing Autogenic Training?
People use autogenic training to help deal with daily stress and to feel calmer and happier. Since stress is linked to mental health problems autogenic training is used to help lessen feelings of anxiety, or panic attacks. Some people with mild depression can benefit from AT as well, especially if their daily life is packed with high stress situations.
Only after a few weeks of practicing autogenic training clients report sleeping better. That is why people with insomnia can benefit greatly from using only AT and in some cases insomnia subsides completely. Many use AT for other health problems like skin problems, headaches, migraines, irritable bowel syndrome, concentration problems, allergies, sexual dysfunction, bladder problems, asthma, etc.
The rule is: “If stress worsens the condition, AT may be of use”. Autogenic training should never be your first line of treatment. Always consult your doctor and then your AT trainer before using AT for your problems. Some health conditions may worsen with AT (severe depression, bipolar disorder, schizophrenia, heart problems, ... ).
What does Autogenic Training look like?
When practicing autogenic training we use simple mental exercises repeated silently in our minds. The phrases focus on
- heaviness and
- warmth of our limbs, on
- calming down our heartbeat,
- breathing,
- warm solar plexus and
- cool forehead
After gradually building up the phrases deep relaxation is achieved, which has many positive effects on our body and mind. AT is easy to learn, but it needs guidance and weekly consultations. It is important to practice AT for at least one week before moving on to the next exercise.
The aim of AT is to automate your practice until it becomes like a reflex. That is why regular practice is necessary.
Short, mid and long term effects of Autogenic Training
After 10 years of teaching AT, I noticed these effects after consistent regular practice:
- Short-term effects (after a few weeks of practice) are deep relaxation, better mood, better sleep, fewer feelings of anxiety, and less anxiety attacks.
- Mid-term effects (2-12 months of practice) can be improvements in relationships with your partner and others, improved frustration tolerance, less crankiness, improved burnout, improved self-image, better concentration, and improvements in stress-related diseases.
- Long-term effects (more than 5 years) with consistent everyday practice you should be an assertive calmer, happier person.
It does not mean you do not experience stress, but it means you handle it better and you calm down faster.
Why do we need Autogenic Training in the first place?
Our bodies are genetically made for the different types of stress we are facing today. In the past, the dangers we were up against were much more life-threatening. Maybe we had to flee from a bear, or we maybe had to hunt down a deer. The duration and intensity of this stress were quite different from today's everyday occurrences. The stress was much more intense and short lasting compared to the normal stress events we are facing now.
Today the pressure at work is demanding, but not as much as chasing a mammoth. And hunting lasted minutes when demands at work today often take 8 or more hours. Our genetics is still adjusted to short-lasting spikes of stress, whereas today’s stress is long-lasting and relatively low in intensity.
However, moderate stress, which is present for 8 hours a day for the whole month and year for 40 years, has a huge effect on our mind and body. It is an unnatural situation since we were not made for that kind of stress.
This is logical since our current way of life is here for less than 70 years. So why do we need autogenic training? We need to lower our stress levels daily to support our bodies and their immune system. We must put our organisms into a more stress-free state. The state that is closer to what we were naturally adjusted to.
Using a daily relaxation technique puts us in a situation, which is healthier and more sustainable in the short and long term. We can use other relaxation techniques and approaches, such as meditation, yoga, etc. However, we must practice them 2-4 times per day (but not more).
Autogenic training is a good choice since it relaxes not only the mind but directs your attention to your body as well. Using this principle can induce deeper overall relaxation in a short time.
A course or learning from a book /over the internet?
If you are eager to learn this amazing technique, it would be a shame to let it slip by. By using YouTube videos, or a book, there is a fair chance you will quit after a few weeks. This is similar to New years resolutions. If you have a fitness trainer there are better chances you will succeed. You can try and see how it goes. However, it is also a chance that you might be doing it incorrectly.
Try to think about Autogenic training as an investment in yourself. Just like psychotherapy. It is a far better investment than a new iPhone. We all have it, but is it really so much better than the old one? There are BAS therapists doing live online sessions you might look into.
What about an app?
An app does not check your diary, does not ask you how you feel, or what are your problems, and cannot know what your daily working week is like, to advise you where to squeeze in an AT session. A live course is the best choice. An app is probably a better choice than a book if you use both of them together. Every book usually advises you to take a course.
The autogenic training I teach is a 9-week course (BAS), where you get the 6 standard exercises and a personalized affirmation at the end. After the 9-week course, there is 2 months of individual work before the final session. After these 10 sessions, you master AT and you are on your own.
You should consider doing AT as a part of your new healthy lifestyle.
Week 1 (Short Stitch)
Here you practice a short phrase “My right arm is heavy” three times and then close the exercise.
You should repeat that 5-6 times for one session, which lasts about 4-5 minutes. You should do the scan before the exercise:
“My right arm is heavy” “My right arm is heavy” “My right arm is heavy” Close
Week 2 (Heaviness Part 1)
This is the beginning of your AT structure. You will also focus on other arms and legs. The relaxation will deepen greatly. You should practice with passive awareness.
“My right arm is heavy”, “My right arm is heavy”, “My right arm is heavy”
“My left arm is heavy”,“ My left arm is heavy”, “My left arm is heavy”
“Both arms are heavy”, “Both arms are heavy”, “Both arms are heavy”
“My right leg is heavy”, “My right leg is heavy”, “My right leg is heavy”
“My left leg is heavy”, “My left leg is heavy”, “My left leg is heavy”
“Both legs are heavy”, “Both legs are heavy”, “Both legs are heavy”
“My arms and legs are heavy”, “My arms and legs are heavy”, “My arms and legs are heavy”
Close
Repeat that 2 more times with passive awareness
Week 3 (Heaviness Part 2)
“My arms and legs are heavy”, “My arms and legs are heavy”, “My arms and legs are heavy” and again “My arms and legs are heavy”, “My arms and legs are heavy”, “My arms and legs are heavy”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
Close
Repeat that 2 more times with passive awareness
Week 4 (Warmth)
“My arms and legs are heavy”, “My arms and legs are heavy”, “My arms and legs are heavy”
“My right arm is warm”, “My right arm is warm”, “My right arm is warm”
“My left arm is warm”,“My left arm is warm”, “My left arm is warm”
“Both arms are warm”, “Both arms are warm”, “Both arms are warm”
“My right leg is warm”, “My right leg is warm”, “My right leg is warm”
“My left leg is warm”, “My left leg is warm”, “My left leg is warm”
“Both legs are warm”, “Both legs are warm”, “Both legs are warm”
“My arms and legs are warm”, “My arms and legs are warm”, “My arms and legs are warm”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
Close
Repeat 2 more times
Week 5 (Heartbeat)
“My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm” and again “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”
“My heartbeat is calm and regular”, “My heartbeat is calm and regular”, “My heartbeat is calm and regular”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
Close
Repeat that 2 more times with passive awareness
Week 6 (Breathing)
“My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm” and again “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”
“My heartbeat is calm and regular”, “My heartbeat is calm and regular”, “My heartbeat is calm and regular”
“It breathes me”, “It breathes me”, “It breathes me”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
Repeat 2 more times
Close only at the end
Week 7 (Solar plexus)
“My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm” and again “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”
“My heartbeat is calm and regular”, “My heartbeat is calm and regular”, “My heartbeat is calm and regular”
“It breathes me”, “It breathes me”, “It breathes me”
“My solar plexus is warm”, “My solar plexus is warm”, “My solar plexus is warm”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
Repeat that 2 more times with passive awareness
Close only at the end
Week 8 (Cool Forehead)
“My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm” and again “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”
"My heartbeat is calm and regular”, “My heartbeat is calm and regular”, “My heartbeat is calm and regular”
“It breathes me”, “It breathes me”, “It breathes me”
“My solar plexus is warm”, “My solar plexus is warm”, “My solar plexus is warm”
“My forehead is cool”, “My forehead is cool”, “My forehead is cool”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
Repeat that 2 more times with passive awareness
Close only at the end
Week 9 (Personal formula)
“My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm” and again “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”, “My arms and legs are heavy and warm”
“My heartbeat is calm and regular”, “My heartbeat is calm and regular”, “My heartbeat is calm and regular”
“It breathes me”, “It breathes me”, “It breathes me”
“My solar plexus is warm”, “My solar plexus is warm”, “My solar plexus is warm”
“My forehead is cool”, “My forehead is cool”, “My forehead is cool”
“My neck and shoulders are heavy”, “My neck and shoulders are heavy”, “My neck and shoulders are heavy”
“I am at peace”, “I am at peace”, “I am at peace”
“Personal formula”, “Personal formula”, “Personal formula”
Repeat that 2 more times with passive awareness
Close only at the end
13-15 minutes
The close is used to bring you out of a deeply relaxed state in order to freshen you up and heighten your blood pressure. It should be used firmly, but not too much.
“Clench your fists, bend your elbows firmly, inhale deeply, have a good stretch and open your eyes.”
You use the close after each sequence, later on just at the end of the session if you like.
How to do Autogenic Training?
The passive awareness
Autogenic training uses passive concentration instead of active concentration. It means you do not try to feel warmth in your arms, you just say the phrase and observe what happens. It usually takes 3-5 weeks to get the feeling of it. If you have a teacher it is much easier, since clients usually forget about passive concentration altogether during the week's practice. This is the main concept. After all, you should get relaxed, by being relaxed.
The postures
Autogenic training is practiced in relaxed body postures. Detailed information on autogenic training exercises and postures read here.