Autogenic Training: The Six Standard Exercises

Developed by Johannes Heinrich Schultz, autogenic training is a relaxation method that uses self-suggestion to induce a state of deep relaxation. The method consists of six standard exercises, each focusing on different bodily sensations to promote calmness and reduce stress.

1. Heaviness Exercise (Muscle Relaxation)

  • Focus: Awareness of heaviness in the limbs
  • Purpose: Encourages deep muscle relaxation by mentally repeating phrases such as "My arms and legs are heavy."

2. Warmth Exercise (Circulatory Relaxation)

  • Focus: Feeling warmth in the limbs
  • Purpose: Stimulates blood flow and relaxation by suggesting "My arms and legs are warm."

3. Heart Regulation Exercise (Cardiac Calmness)

  • Focus: Awareness of the heartbeat
  • Purpose: Promotes a steady and calm heart rhythm by thinking "My heart is calm and regular."

4. Breathing Exercise (Respiratory Relaxation)

  • Focus: Slow and steady breathing
  • Purpose: Encourages rhythmic, relaxed breathing by repeating "My breath is calm and steady."

5. Abdominal Warmth Exercise (Core Relaxation)

  • Focus: Feeling warmth in the abdomen
  • Purpose: Aids digestion and overall relaxation with the thought "My abdomen is warm."

6. Forehead Cooling Exercise (Mental Clarity)

  • Focus: Coolness on the forehead
  • Purpose: Enhances mental clarity and refreshes the mind by affirming "My forehead is cool."

Benefits of Autogenic Training

  • Reduces stress and anxiety
  • Improves sleep quality
  • Lowers blood pressure and heart rate
  • Enhances concentration and focus
  • Helps manage chronic pain

Practicing these exercises regularly, preferably in a quiet environment, can lead to deep relaxation and better self-regulation of physical and emotional states.

Step-by-Step Guide to Practicing Autogenic Training

Autogenic training is most effective when practiced daily in a quiet, comfortable environment. Follow these steps to enter a deep state of relaxation.

🟢 Step 1: Preparation

  • Find a quiet place where you won’t be disturbed.
  • Sit in a comfortable chair with back support or lie down on a bed or mat.
  • Close your eyes and take a few slow, deep breaths.
  • Mentally say: "I am calm and relaxed."

🟢 Step 2: The Six Standard Exercises

Each exercise should be repeated 3-6 times, focusing on the sensation. Use slow, relaxed breathing throughout.

1️⃣ Heaviness Exercise (Muscle Relaxation)

  • Focus on one limb at a time (right arm, left arm, right leg, left leg).
  • Silently repeat:
    🗣 "My right arm is heavy… My left arm is heavy… My right leg is heavy… My left leg is heavy…"
  • Feel the sensation of heaviness as muscles relax.

✅ Goal: Deep relaxation of muscles.

2️⃣ Warmth Exercise (Circulatory Relaxation)

  • Again, focus on the limbs.
  • Silently repeat:
    🗣 "My right arm is warm… My left arm is warm… My right leg is warm… My left leg is warm…"
  • Imagine warmth flowing through your limbs.

✅ Goal: Improved blood circulation and relaxation.

3️⃣ Heart Regulation Exercise (Cardiac Calmness)

  • Focus on your heartbeat.
  • Silently repeat:
    🗣 "My heart beats calm and regular."
  • Feel your heartbeat slowing down and becoming steady.

✅ Goal: Lowered stress and heart rate stabilization.

4️⃣ Breathing Exercise (Respiratory Relaxation)

  • Focus on your breathing.
  • Silently repeat:
    🗣 "My breath is calm and steady."
  • Observe your natural breathing without controlling it.

✅ Goal: Deep, rhythmic breathing for relaxation.

5️⃣ Abdominal Warmth Exercise (Core Relaxation)

  • Shift focus to your abdomen.
  • Silently repeat:
    🗣 "My abdomen is warm."
  • Imagine a gentle warmth spreading through your stomach.

✅ Goal: Relief from tension, improved digestion.

6️⃣ Forehead Cooling Exercise (Mental Clarity)

  • Focus on your forehead.
  • Silently repeat:
    🗣 "My forehead is cool and refreshed."
  • Imagine a light cool breeze on your forehead.

✅ Goal: Mental clarity, headache relief.

🟢 Step 3: Ending the Session

  • Take a few deep breaths.
  • Slowly move your fingers and toes.
  • Stretch gently and open your eyes.
  • Say to yourself:
    🗣 "I am awake and refreshed."

💡 Tip: If practiced before sleep, let yourself drift into rest instead of "waking up."

🔹 Practice Tips

✔ Practice 1-2 times daily (morning and evening work best).
✔ Stay consistent—it takes a few weeks to feel deep effects.
✔ Use a calm voice in your mind—don’t rush.
✔ If distracted, gently return focus to the exercise.
✔ Combine with deep breathing or meditative music if helpful.