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 rhythmBreathing – slow, natural breathingAbdominal warmth – warmth in the solar plexus areaCool forehead – sensation of a cool forehead (mental calmness)
Benefits
Scientific studies have shown that autogenic training can:
Reduce stress, anxiety, and tensionImprove sleep qualityLower blood pressureRelieve chronic pain and headachesEnhance 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 downRequires consistent practice over several weeks to see results
https://britishautogenicsociety.uk/
