Autogenic training against stress: This is how the relaxation method works

Many people today find it difficult to relax. Constant availability, digital distractions, and a packed schedule make conscious relaxation a challenge. A proven method to truly switch off—without any tools—is autogenic training.

What is autogenic training?

Autogenic training is a concentrated relaxation technique developed by German psychiatrist Johannes Heinrich Schultz in the 1920s. The method uses simple autosuggestion (self-influence) to promote the body's self-regulation. The term "autogenic" comes from Greek and means "self-generated" or "from within itself." Through targeted exercises, you put yourself into a deep state of relaxation—similar to self-hypnosis.

Effects on body and mind

Autogenic training influences the autonomic nervous system and therefore body functions such as breathing, circulation, and heartbeat. Regular training offers numerous health benefits:

• Stress management – Faster reduction of tension and inner restlessness
• Pain relief - Especially in chronic complaints
• Better concentration - More mental clarity in everyday life
• Less anxiety and nervousness - More relaxed handling of stress
• Improved sleep - Easier falling asleep and deeper recovery
• Relief from gastrointestinal complaints - Calming the digestive system
• Relieving muscle tension - Reducing postural damage

How autogenic training works

The method is based on findings from hypnosis research. You put yourself in a relaxed state through repeated mental formulas - the so-called hypnoid. What is initially learned under therapeutic guidance can later be applied independently.

Where can you learn autogenic training?

• In courses with psychologists and relaxation trainers
• Through certified online courses
• Through audiobooks and apps
• Self-study with specialized literature

Patience and regular practice are important. Expect about 8 to 12 weeks to master the technique and feel the effects.