What is Autogenic Training?
Autogenic Training refers to a relaxation technique of psychophysiological interest, a psychosomatic aid method developed by the Berlin scholar J.H. Schultz. He defined it as a “method of self-relaxation through mental concentration.”
Autogenic Training has become such a widespread tool that it is used by both individuals who need to rebalance altered functions and by "healthy" individuals who want to improve their quality of life.
Training = systematic exercise to form oneself.
Autogenic = self-generated.
Autogenic Training consists of the gradual learning of a series of passive mental concentration exercises, which progressively result in spontaneous changes in involuntary functions, such as muscle tone, vascular functionality, heart and lung activity, and the state of consciousness.
Schultz introduced the concept of “switching,” relating it to the concept of change, that is, modifying a stable, structured state of affairs. This state of "autogenic switching" generates a mental disconnection, enabling the transition from a wakeful state to a baseline metabolic state similar to sleep.
Psychologically, switching means changing deeply ingrained life attitudes, abandoning certain habits, and using thought, attention, and concentration differently. In the case of Autogenic Training, it means “training” in a way diametrically opposed to the usual concept of training.
In everyday life, we train to do something; in Autogenic Training, we train not to do anything. In this practice, we train to "not train," gradually gaining the ability to detach ourselves from our drive to operate on reality and transform it to meet our goals.
As a result of learning this new ability, spontaneous psychological and somatic changes generally develop, which are the opposite of those caused by tension, anxiety, or stress.
In the face of a stress-inducing or anxiety-provoking situation, the biopsychic unit, as we have seen, reacts. In addition to the physical changes, such as muscle and vascular tension or the sensation of being overwhelmed by emotions and racing thoughts, one might also experience a feeling of warmth in the head.
Training to achieve an increasingly passive state enables the biopsychic unit to gradually react in an opposite way. This leads to muscle and vascular relaxation and a sensation of warmth in the body; finally, a cooling sensation may develop on the forehead, corresponding to a state of calm, well-being, and inner peace.
It is recommended to practice Autogenic Training at least once a week. Initially, to learn the practice, it would be helpful to alternate between a training session, where a new exercise is learned, and a control session to consolidate the learned technique and its effects.
Despite Schultz himself referring to his method as "Western Yoga," and there being many similarities between the two techniques, there are also a number of differences. The main difference is the type of concentration: in Autogenic Training, it is passive and focused on somatic sensations, while in Eastern techniques, it is active and uses meditative prompts with religious content.
The main feature of this method is the ability to achieve real bodily changes through exercises that we could consider “mental,” which, in turn, influence the psychic sphere of the individual.
Benefits of Autogenic Training:
Relaxation and self-induction of a calm state.
Self-regulation of involuntary bodily functions.
Recovery of physical and mental energy.
Enhancement of psychophysical performance.
Improvement of memory abilities.
Self-determination.
Introspection and self-control.
Mechanisms of Action
Autogenic Training is based on the correlation between psychological states, particularly emotions, and the somatic aspects of the individual. Emotions are the result of a complex set of changes involving the peripheral nervous system, the central nervous system, and the neuroendocrine system.
Autogenic Training aims to voluntarily activate the hypothalamus area through the mental repetition of certain phrases or images. Stimulating this area activates the parasympathetic system, resulting in phenomena such as a reduction in heart rate, breathing rate, and muscle tone, all characteristic of the relaxation state. Therefore, it is possible to achieve the state that is typically reached spontaneously during sleep, along with the associated repair, regeneration, and revitalization of the organism.
Unlike hypnosis, where there is a loss of consciousness, this technique allows the individual to maintain a state of relative wakefulness.
Through an electroencephalogram, brain waves can be measured, and it has been shown that with Autogenic Training, they differ significantly from those produced during sleep or hypnosis.
Posture
There is no single best position. Schultz said, “It is essentially a matter of finding the most appropriate body position to avoid any factor of muscle tension.”
Here are some positions that can help with relaxation:
Supine position: This is the most recommended for those starting with Autogenic Training. Lying down, with arms bent at a 120-degree angle and legs slightly apart.
Seated position (on an armchair): Sit in a comfortable chair with your back resting against the backrest. Your arms should be resting passively without muscle tension. If possible, the forearm should form a 120-degree angle with the arm. Hands should not touch each other.
Coachman position: This was observed after seeing people who needed to sit for long periods and assumed this position for greater comfort and relaxation. It’s similar to the one adopted by horse-drawn carriage drivers. It can be done on any chair or stool. The spine should remain straight in the lower back, with the back and shoulders slightly curved forward, head forward but not touching the chest, legs slightly open, feet flat on the floor, and arms bent at 120 degrees, hanging on the thighs.
Exercises
The exercises can also be done in groups, allowing for mutual monitoring. After adopting the appropriate somatic attitude for the exercises, close your eyes and mentally adopt a calm attitude; imagine yourself saying, “I am perfectly calm.”
The exercises are based on passive concentration on sensory experiences related to different functions. For proper execution, the environment should be quiet, dimly lit, and with minimal external stimuli. Comfortable clothing should be worn—not too tight or heavy—to avoid accumulating body heat.
The posture you assume is crucial, as it should favor relaxation and avoid any muscle tension.
Lower Cycle Exercises
Autogenic Training consists of Lower Exercises (psychophysiological) and Upper Exercises (psychic). The Lower Exercises are six, the first two are considered fundamental, and the others complementary:
Heaviness
Warmth
Heart
Breathing
Solar Plexus
Cool Forehead
The two fundamental exercises: Heaviness and Warmth
Heaviness: The first exercise in Autogenic Training focuses on the sensation of heaviness when a muscle is fully relaxed. The individual imagines their body becoming heavy, starting with the right arm, then the left, gradually moving down to the legs and feet, generalizing the feeling of heaviness throughout the body.
Warmth: The second exercise induces warmth, leading to peripheral vasodilation. Imagining the body becoming warm helps achieve relaxation and vasodilation. The formula is: “My arm is warm,” progressing through the legs, feet, and finally, “I am warm.”
Four complementary exercises:
Heart: This exercise deepens the relaxation achieved in previous exercises by focusing on the heart rate. The individual mentally repeats, “My heart beats calmly and regularly.”
Breathing: The fourth exercise focuses on calm and regular breathing. Repeating, “My breathing is calm and regular,” helps deepen the breath and improve oxygenation.
Solar Plexus: This exercise involves focusing on the solar plexus, which is connected to various abdominal organs. The formula “My solar plexus is pleasantly warm” helps achieve relaxation of these organs.
Cool Forehead: The final exercise of the lower cycle induces vasoconstriction in the head area, leading to a cooling sensation on the forehead. The formula “My forehead is pleasantly cool” promotes relaxation and alleviates headaches.
Results and Motivation
The success of Autogenic Training depends on consistent practice and belief in its effectiveness. If practiced with doubt or without consistency, the results may not be as successful.
Once the exercises are learned gradually, they can be practiced in sequence. After each cycle, it’s important to listen to your body and its signals.
Research shows that about 10 minutes of Autogenic Training corresponds to the energy recovery of about one hour of sleep!
Upper Cycle Exercises
The Upper Cycle exercises are more psychological and focus on accessing unconscious material. These include:
Personal Color Exercise
Spectrum Exercise
Visualization of Concrete Objects
Visualization of Abstract Objects
Personal Experience Exercise
Visualization of a Specific Person
Responses from the Unconscious
Questions to the Unconscious
These exercises should be performed with the guidance of an experienced therapist. The exercises involve concentration on colors, objects, or experiences to enhance creativity, intuition, and emotional connection.
Conclusions
Autogenic Training is a powerful tool for self-relaxation and psychic self-exploration, offering benefits for both the physical and mental spheres. Through consistent and mindful practice, the exercises enable access to deep internal resources, stimulating creativity, intuition, and emotional connection. Along with the Lower Exercises that foster bodily relaxation and self-regulation, Autogenic Training provides a holistic approach to health and well-being.
Written by
Dr Elizabeth Moore, Psychologist
(consultation only in Italian)
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Bibliography
C. Corvini, Training Autogeno: Mente, corpo e cambiamento, Giochi di Magia Editore, 2012
L. Presson, Psicoterapia Autogena, Faenza Editrice, Faenza 1975
L. Masi, Il Training Autogeno: una psicoterapia breve, Ed. I.L.I. Istituto di Logopedia Italiano, 1999
J. H. Schultz, Il Training Autogeno. Metodo di autodistensione da concentrazione psichica 1° Esercizi inferiori , Ed. Feltrinelli, 1999
J. H. Schultz, Il Training Autogeno. Metodo di autodistensione da concentrazione psichica Vol II Esercizi Superiori , Ed. Feltrinelli, 1999
J.H. Schultz a cura di D. Langen, Quaderno di esercizi per il Training Autogeno, Ed. Feltrinelli, 1999
External resources
If you wish to explore the topic of psychological manipulation further and find relevant articles and studies, consider these important academic and institutional resour
American Psychological Association (APA)Link: American Psychological Association
International Journal of Stress ManagementLink: International Journal of Stress Management
PubMedLink: PubMed
Cognitive Therapy and ResearchLink: Cognitive Therapy and Research
Journal of Clinical Psychology.Link: Journal of Clinical Psychology