Autogenic training, also known as autogenic therapy, utilizes the body’s natural relaxation response to counteract unwanted mental and physical symptoms.
Through the use of breathing techniques, specific verbal stimuli, and mindful meditation, autogenic training can help people seeking treatment to reduce stress and achieve relaxation of the body and mind.
Autogenic training is often utilized in sport psychology, in particular, but can offer benefit to people experiencing a wide range of concerns.
Autogenic training has been compared to yoga, hypnosis, and meditation in that it influences the body’s autonomic nervous system.
Autogenic means “self-generating,” and the primary goal is to use the body’s relaxation response on their own, as needed.
Participants are taught manage their emotional responses to stress and control physical symptoms such as blood pressure, heart rate, and rapid breathing.
These techniques are designed to stimulate a sense of heaviness in the musculo-skeletal system and a feeling of warmth in the circulatory system.
Therapists also direct the attention of the person in treatment to things like heartbeat, breath, and other bodily sensations.
Sessions usually last about 15 to 20 minutes, but participants, are strongly encouraged to practice daily, utilizing the techniques as needed.
Each lesson focuses on a different sensation in the body, and there are six established lessons
Inducing heaviness. Verbal cues suggest heaviness in the body.
Inducing warmth. Verbal cues induce feelings of warmth.
The heart practice. Verbal cues call attention to the heartbeat.
Breathing practice. Verbal cues focus on breath.
Abdominal practice. Verbal cues focus on abdominal sensations.
Head practice. Verbal cues focus on the coolness of the forehead.
The goal of each session is for the trainee to feel a sense of calm at its conclusion and to have gained better control over unwanted emotional, physiological, and physical responses to stimuli.
Autogenic training and may be an effective treatment for a wide range of physical and mental health issues, and develop a greater sense of empowerment and control over their lives, and some may find that practicing autogenic training helps them experience greater self-confidence and increased self-esteem.
Autogenic training appeared to be an effective treatment for many different issues, including migraines, hypertension, asthma, somatization, anxiety, depression and dysthymia, and insomnia or other sleep issues.
Many report its effectiveness in the treatment of other mental and physical health issues, such as panic attacks, phobias, chronic pain, stomach issues, and heart palpitations.
Regularly practicing autogenic training, rather than only resorting to it when already stressed, may help individuals develop the ability to deal with stress more effectively when it surfaces and handle higher levels of stress.
Some report that autogenic training helped them feel more positive about life in general, develop a greater sense of empowerment and control over their lives, and some may find that practicing autogenic training helps them experience greater self-confidence and increased self-esteem.
Autogenic training can be practiced individually, but is best way to achieve successful results from autogenic training is to first learn the technique from a certified professional.
If used incorrectly, it could lead to an increased severity of emotional concerns.
Autogenic training professionals indicate several physical and mental health issues that should not be treated with this approach: severe heart problems, diabetes, symptoms of psychosis, delusional behavior, paranoia, and dissociation.
Works well for most people for stress, anxiety, and tension.
AT reduces sleep latency by ~15–20 minutes on average and improves sleep quality improves significantly.
Tension headaches and migraine: AT for migraine prophylaxis because multiple high-quality studies show 50–60 % of patients get ≥50 % reduction in attack frequency.
Irritable bowel syndrome (IBS) Randomized trials show it reduces symptoms about as well as standard dietary advice or gut-directed hypnotherapy.
Hypertension (mild) Meta-analyses show average blood-pressure drop of ~5–8 mmHg systolic and 3–5 mmHg diastolic when practiced daily for months—clinically meaningful as an adjunct.
Moderate evidence
Raynaud’s disease (warmer hands/feet) Asthma (fewer attacks, better peak flow) Chronic pain / fibromyalgia Exam/performance anxiety Mild to moderate depression
Mixed or weaker evidence Smoking cessation, weight loss, ADHD, severe psychiatric disorders, helps some, but not a primary treatment.
Practicing the standard 6–8 week course (10–20 min twice a day), roughly:
60–80 % of people report noticeable relaxation and symptom improvement 30–50 % describe it as life-changing for their particular issue,especially insomnia, anxiety, migraine.
10–20 % feel almost nothing
AT creates a mild self-hypnotic state + physiological changes of increased parasympathetic tone, reduced cortisol, warmer extremities, slower EEG. Autogenic training is an evidence-based self-regulation techniques available, especially for stress-related and psychosomatic conditions.