Autogenic Training
Episodes covering autogenic training — protocols, research, and expert discussions.
Self-hypnosis relaxation technique using verbal formulas to induce sensations of heaviness, warmth, and calm throughout the body
Autogenic Training (AT) is a self-relaxation technique developed by German psychiatrist Johannes Schultz in the 1930s. You silently repeat phrases like "my arms are heavy and warm" while passively focusing on the sensations. Over time, your body learns to produce the relaxation response on command.
The evidence base is solid, particularly for anxiety, insomnia, and stress-related conditions. AT is widely used in European medicine and sports psychology, though less known in the US. It's more passive than Progressive Muscle Relaxation - you don't actively tense muscles, you just suggest sensations and let them happen.
The learning curve is longer than PMR (takes weeks to master), but once learned, AT can induce deep relaxation in minutes. It's free, has no side effects, and works well for people who dislike active/physical relaxation techniques.
Science & Mechanisms
Core concept:
- Self-suggestion creates real physiological changes
- Passive concentration on bodily sensations
- Trained responses become automatic over time
- Similar mechanisms to hypnosis but self-directed
Proposed mechanisms:
- Activates parasympathetic nervous system
- Reduces cortisol and stress hormones
- Vasodilation creates warmth sensation
- Muscle relaxation creates heaviness
- Top-down regulation of autonomic function
The six standard exercises:
- Heaviness (muscle relaxation)
- Warmth (vasodilation)
- Calm heart (cardiac regulation)
- Breathing (respiratory calm)
- Abdominal warmth (visceral relaxation)
- Cool forehead (mental clarity)
Key research:
- Stetter & Kupper (2002): Meta-analysis showing medium effect sizes for anxiety, tension, and sleep
- Kanji et al. (2000): AT reduced cortisol and improved stress markers
What the evidence shows:
- Anxiety reduction: Moderate to strong evidence
- Insomnia improvement: Moderate evidence
- Stress-related conditions: Moderate evidence
- Hypertension: Some positive findings
- Tension headaches: Some positive findings
- Migraine prevention: Some evidence
- Athletic performance (pre-competition): Moderate evidence
Effect sizes:
- Anxiety: Medium effect size
- Tension/stress: Medium effect size
- Sleep quality: Small to medium
- Blood pressure: Small effect
Episodes
Host Deb Malkin leads listeners through a full autogenic training session based on the VA's Office of Patient-Centered Care protocol, then discusses the research backing this te...
Sexual abuse recovery coach Rachel Grant guides listeners through a complete autogenic training session as part of her series on body and brain-based strategies for nervous syst...
A whispered ASMR-style guided autogenic training body scan designed to help listeners fall asleep. The session uses the classic autogenic technique of directing attention to ind...
Wellness expert Dana Frost introduces the Basic Schultz method of autogenic training as a tool for calming the nervous system, mental chatter, and the body. She explains the aut...
Designer and entrepreneur Anya Hindmarch discusses her journey from starting a bag business as a teenager to building a global brand. In the context of overcoming public speakin...
Psychiatrist Dr. James Gordon, founder of the Center for Mind-Body Medicine, discusses trauma healing techniques with the Goop podcast. He covers soft belly breathing, shaking a...
Hilary Talbot Rowland introduces autogenic training as a relaxation technique for women navigating fertility challenges, reframing it as "verbal suggestions to calm the frick do...
A guided autogenic relaxation session specifically designed for sleep. The host leads listeners through a detailed body scan using the classic autogenic phrases "warm and heavy"...