Autogenic Training (AT)
A relaxation method you can learn – to put yourself into a state of calm at any time and in any place.
Hypnosis, suggestion and the like have always been part of the healing rites of peoples. Mental illnesses were already treated with hypnosis in earlier times.
How autogenic training came about
The neurologist and brain researcher Oskar Vogt (1870–1959) noticed that patients he treated with hypnosis were, after a while, able to put themselves into hypnosis on their own. At Vogt’s suggestion, Prof. Dr. med. Johannes Heinrich Schultz (1884–1970), later a neurologist, began to study self-hypnosis and its effects on the organism. Schultz first presented autogenic training in 1926 and published it in 1932 in his book “Das autogene Training”. He also took into account experience with yoga and other Asian methods of contemplation.
At about the same time, progressive muscle relaxation emerged in the USA.
What autogenic training does
AT can be practised in groups or alone. It is a well-established relaxation method and is recommended above all for healthy people as a preventive measure. It is based on the understanding of the interaction between body and mind, influences the autonomic nervous system and is a system of relaxation that can be learned – but above all must be practised regularly if it is to succeed.
Autogenic training has these benefits:
- Relaxation of the muscles
- Support in everyday life, for example with inner restlessness and trouble falling asleep
- Self-control
The aim is to put yourself into a state of relaxation at any time and in any place.
The basic level
The prerequisite for the relaxation exercises is the basic level of AT. Schultz divided it into the following formulas:
- The calm formula as the basic element
- The warmth formula
- The heart formula
- The breathing formula
- The abdomen formula
- The head formula
Regular practice, which takes a lot of discipline, is the way to success.
A word of advice
You will certainly find plenty of information on the internet, including all kinds of formulas. Please be careful and learn AT only with an experienced therapist or trainer. Only then will you do everything properly and enjoy healthy relaxation.
Note: This page gives general information about relaxation methods. It does not replace a medical diagnosis or treatment. If you have health problems, please speak to your doctor first.