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Online Counsellor Coach

Autogenic Training

05/01/26 12:50
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/

    “How Online Counselling Helps You Break Free from Negative Patterns

    13/11/25 11:28
    Introduction
    Have you ever found yourself repeating the same emotional patterns — anger, anxiety, stress, or relationship struggles — even when you know better? Traditional counselling often asks you to talk about your past repeatedly. But what if you could create lasting change without reliving painful memories?
    At Online Counsellor Coach, we use a modern, results-based approach to help clients experience rapid transformation — often in just a few sessions. Whether you’re struggling with anger, anxiety, or relationship issues, our unique methods, such as RBR (Rapid Behavioural Reconditioning) and RIPP (Resistance, Injustice, Powerlessness, Pain), can help you let go of unhelpful emotions and regain control.

    The Problem with Traditional Counselling
    Many people who come to us have already tried counselling or therapy before. They understand their problems intellectually, but still feel stuck emotionally. That’s because traditional “talk therapy” focuses on analysing why you feel the way you do — but awareness alone doesn’t change your emotional programming.
    You might     know what triggers your anger, but in the heat of the moment, logic doesn’t help. Real change happens when your emotional responses are reset, not just discussed.

    How Online Counselling Can Create Fast, Deep Change
    Our online sessions are designed to create emotional freedom through a combination of:
  • RBR (Rapid Behavioural Reconditioning) – a structured method to identify and clear emotional triggers quickly.
  • RIPP Technique – a virtually content-free process that helps your mind resolve deep-rooted issues without the need to rehash painful memories.
  • Autogenic Training – a guided relaxation technique that supports calm, resilience, and promotes the activation of your Parasympathetic branch of your nervous system.
    • Because sessions are held via Zoom, FaceTime, or WhatsApp, you can experience therapy from the comfort of your home — no commute, no waiting room, just private, professional support at your fingertips.

    The Benefits of Online Counselling
    Clients often report:
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    Who Can Benefit?
    Our online counselling and coaching sessions are ideal for people who:
  • Feel trapped by anger, stress, or relationship problems
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  • Value clear results and long-term emotional well-being

    • Take the First Step
    If you’re ready to stop repeating old patterns and start living with clarity and confidence, book your free 15-minute consultation today. We’ll explore your situation and outline the most effective way to help you achieve emotional freedom.
    👉 Book Your Free Consultation Here