Autogenic Training | Online Counsellor Coach

Here is a free Autogenic Training MP4 with guided instructions. Recorded by Gary Redmond for you to follow along with and practice.
Listen here or on Vimeo https://vimeo.com/1115138529

Gary Redmond has been practising and teaching Autogenic Training to his clients for 25 years.

Autogenic training (AT) is a relaxation technique developed by German psychiatrist Johannes Heinrich Schultz in the 1930s. It involves using self-suggestions (autogenic = “self-generated”) to induce a state of deep relaxation and reduce stress or anxiety.
Here’s a clear breakdown:

What It Is

Autogenic training teaches you to use verbal formulas and mental focus to influence your body’s physical state — for example, to make your body feel warm, heavy, and calm. It’s a form of self-hypnosis aimed at balancing the autonomic nervous system (the part that controls stress responses).

How It Works

You mentally repeat phrases (called formulas) that help bring about relaxation. Typical examples are:

“My arms and legs are heavy.”

“My heartbeat is calm and regular.”

“My breathing is calm and even.”

“My body is warm.”

“My forehead is cool.”

These phrases, repeated slowly and with focus, lead to measurable physiological changes — like slower heart rate, reduced muscle tension, and lower blood pressure.

Structure

Autogenic training usually involves six standard exercises, practised in a quiet environment:

Heaviness – feeling of heaviness in limbs (muscle relaxation)

Warmth – feeling of warmth (improved blood flow)

Heartbeat – awareness of calm, steady heart rhythm

Breathing – slow, natural breathing

Abdominal warmth – warmth in the solar plexus area

Cool forehead – sensation of a cool forehead (mental calmness)

Benefits

Scientific studies have shown that autogenic training can:

Reduce stress, anxiety, and tension

Improve sleep quality

Lower blood pressure

Relieve chronic pain and headaches

Enhance emotional regulation and concentration

Typical Practice

Done once or twice a day (10–15 minutes per session)

Ideally, in a quiet space, sitting or lying down

Requires consistent practice over several weeks to see results

https://britishautogenicsociety.uk/