Schultz Autogenic Training
Autogenic training, developed by German psychiatrist Johannes Heinrich Schultz in the 1930s, is a self-relaxation technique based on autosuggestion of bodily sensations — heaviness, warmth, cardiac calm, free breathing, abdominal warmth and forehead coolness. Through mental repetition of standardized formulas, the practitioner learns to voluntarily shift the autonomic nervous system toward deep relaxation.
Origin and Principles
Schultz developed autogenic training from observations of hypnotized patients who reported heaviness and warmth sensations. He formalized a structured self-hypnosis protocol patients could practice independently. "Autogenic" means "self-generated" — using one's own mental concentration to induce real physiological changes.
The Six Standard Exercises
Each targets a physiological system, repeated 6 times with "I am completely calm" between:
- 1. Heaviness: "My right arm is heavy" — deep muscular relaxation
- 2. Warmth: "My right arm is warm" — arterial vasodilation
- 3. Cardiac: "My heart beats calmly and regularly"
- 4. Respiratory: "My breathing is calm and regular"
- 5. Solar plexus: "My abdomen is warm" — digestive relaxation
- 6. Forehead: "My forehead is pleasantly cool" — mental clarity
Each session ends with "take back": arm flexion, deep breath, eyes open.
Recommended Progression
Complete learning takes 3-4 months, adding one exercise every 2 weeks. Full sessions last 10-20 minutes.
Efficacy
- Anxiety/stress (Stetter & Kupper, 2002 meta-analysis)
- Hypertension: 5-10 mmHg systolic reduction
- Insomnia, chronic pain, psychosomatic disorders
Autogenic training is gentle structured self-hypnosis putting relaxation power in the practitioner's hands.
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. Always consult a qualified healthcare professional before making any changes to your healthcare management.
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.