Autogenic training, also known as autogenic therapy, is a relaxation technique that utilizes the body's natural relaxation response to counteract unwanted mental and physical symptoms. It was developed in the 1920s by Johannes Schultz in Germany, based on his extensive research on sleep, hypnosis, and deep relaxation [1].
During autogenic training sessions, individuals are guided by certified practitioners through a series of techniques that involve breathing exercises, specific verbal cues, and mindful meditation. The goal is to enable individuals to learn to use their body's relaxation response to manage stress and achieve a state of deep relaxation [2].
The training typically spans several months, gradually introducing the six basic techniques of autogenic training. Each technique focuses on different sensations in the body, such as inducing a sense of heaviness in the musculo-skeletal system or generating feelings of warmth in the circulatory system. Subsequent techniques involve directing attention to the heartbeat, breath, abdominal sensations, and the coolness of the forehead [2].
Autogenic training is for individuals who need skills in self-relaxation or those professionals in setting where Autogenic training can help students, patients, staff, colleagues and clients. Most people use autogenic training (AT) to relieve the symptoms of stress. It can also be helpful with problems such as generalized anxiety, fatigue, and irritability. Some people use it to manage pain, reduce sleeping disorders such as insomnia, and increase their resistance to stress.
Numerous studies have highlighted the effectiveness of autogenic training for a range of physical and mental health issues. A meta-analysis of over 70 outcome studies published in Applied Psychophysiology and Biofeedback revealed the positive impact of autogenic training on conditions such as migraines, hypertension, asthma, somatization, anxiety, depression, dysthymia, and sleep issues [3].
Additionally, autogenic training has shown promising results in addressing panic attacks, phobias, chronic pain, stomach issues, and heart palpitations [4].
Autogenic training is typically offered by certified professionals in various settings, including individual sessions, group settings, companies and organizations, universities, and hospitals. It has gained popularity in the United Kingdom, Japan, and Germany. However, it is crucial to learn autogenic training from certified professionals to ensure proper instruction and minimize the risk of adverse effects [5].
While autogenic training has demonstrated efficacy, it may not be suitable for everyone. Individuals with severe heart problems, diabetes, symptoms of psychosis, delusional behavior, paranoia, or dissociation should not engage in autogenic training. Qualified practitioners can assess the suitability of autogenic training for specific concerns on a case-by-case basis [6].
In summary, autogenic training offers a self-administered relaxation technique that can help individuals reduce stress, achieve deep relaxation, and potentially improve overall well-being. With regular practice, individuals can develop enhanced stress management skills and experience a greater sense of empowerment and control over their lives [7].
[1] A Brief History of Autogenics. (2011). Retrieved from http://www.autogenictherapy.com.au/autogenics_history.html
[2] Kosa, T. (n.d.). How will autogenic training benefit me? Retrieved from http://www.autogenictraining.org/how-will-autogenic-training-benefit-me
[3] Mills, H., Reiss, N., & Dombeck, M. (1991). Hypnosis and autogenic training for stress reduction. (1991). Retrieved from http://www.communitycounselingservices.org/poc/view_doc.php?type=doc&id=15673&cn=117
[4] Kosa, T. (n.d.). How will autogenic training benefit me? Retrieved from http://www.autogenictraining.org/how-will-autogenic-training-benefit-me
[5] Kosa, T. (n.d.). Courses. Retrieved from http://www.autogenictraining.org/courses [6] Luthe, W. (2000). About the methods of autogenic therapy. Retrieved from https://www.resourcenter.net/Scripts/4Disapidll/4DCGI/cms/review.html?Action=CMS_Document&DocID=92&MenuKey=
At American Autogenic Society, our mission is to provide high-quality services to our clients while maintaining the highest level of professionalism and ethics. We strive to exceed our clients' expectations by delivering superior results and exceptional customer service.
We are a group of professionals who have learned AT in Europe and the UK. Between us we have 50+ years of experience. We are highly qualifi ed to teach you how to incorporate Schultz’s classical AT practices into your ownlife and into your ongoing work with patients and clients.
At American Autogenic Society, we value the human condition and its need to be free of suffering and pain. We believe that providing excellence in training in autogenic techniques builds long-term relationships with our clients through trust and mutual respect. We are committed to providing you with the highest level of service and expertise.