Autogenic training

Autogenic training is a relaxation technique developed by the German psychiatrist Johannes Schultz and first published in 1932. The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. During each session, the practitioner will repeat a set of visualisations that induce a state of relaxation. Each session can be practiced in a position chosen amongst a set of recommended postures (e.g. lying down, sitting meditation, sitting like a rag doll, etc.). The technique can be used to alleviate many stress-induced psychosomatic disorders.

Schultz emphasized parallels to techniques in yoga and meditation. It is a method for influencing one's autonomic nervous system. Abbe Faria and Emile Coue are the forerunners of Schultz. There are many parallels to progressive relaxation.

Example of an autogenic training session

 * 1) sit in the meditative posture and scan the body
 * 2) "my left arm is heavy and warm" (repeat 3 times)
 * 3) "my arms and legs are heavy and warm" (repeat 3 times)
 * 4) "my heartbeat is calm and regular" (repeat 3 times)
 * 5) "my solar plexus is warm" (repeat 3 times)
 * 6) finish part one by cancelling
 * 7) start part two by repeating from steps 2 to cancelling
 * 8) part three repeat steps 2 to cancelling
 * 1) part three repeat steps 2 to cancelling

Quite often, one will ease themselves into the "trance" by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation.

Effects of autogenic training

 * Autogenic Training restores the balance between the activity of the sympathetic (flight or fight) and the parasympathetic (rest and digest) branches of the autonomic nervous system. This has important health benefits, as the parasympathetic activity promotes digestion and bowel movements, lowers the blood pressure, slows the heart rate, and promotes the functions of the immune system.

Counter-indications
Autogenic Training is counter-indicated, or needs to be adapted, for a series of conditions including: heart problems such as myocardial infarction, diabetes, psychotic conditions such as schizophrenia, glaucoma, alcohol or drug abuse, epilepsy.