What is autogenic training and why should you use it?

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Written by
| Updated on
February 8, 2024
Reviewed by parenting expert
Autogenic training is a progressive relaxation technique.

What you’ll learn

If you're unfamiliar with autogenic training, don’t worry - this article has got you covered. Prepare to discover the ins and outs of these highly effective techniques, including the scientifically proven benefits and how to use them appropriately. Get ready to unlock its potential for your well-being.
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What is autogenic training?

Autogenic training is a progressive relaxation technique that allows you  to harness the power of your mind to influence the body’s response. It was developed by German psychiatrist Johannes Heinrich Schultz in the early 20th century. It’s considered a self-hypnosis method that can help you relax through a series of self-suggestions.

Benefits of using autogenic techniques

Aside from bringing deep relaxation and improved sleep, 70 scientific studies show that this type of training has also positive effects in reducing symptoms associated with a range of conditions.

This self-suggestion practice has positive effects on various diseases, including:

  • Migraine;
  • Hypertension;
  • Coronary heart disease;
  • Asthma;
  • Raynaud’s disease;
  • Anxiety;
  • Depression.

Regular practice can reduce stress hormone levels, boost immune system functioning, and enhance heart well-being.

How to practice autogenic training?

Try our guided meditations in the Parents App and discover the transformative impact it can have on your life.

Here are the 7 steps in the process of self-suggestion:

  1. Close your eyes and gently gaze downwards.
  2. Allow a comforting sensation of heaviness and warmth to embrace your arms.
  3. Feel the soothing weight and warmth flowing through your legs.
  4. Experience a refreshing coolness across your forehead as your head becomes weightless.
  5. Notice your heartbeat gradually slowing down, becoming serene and peaceful.
  6. Allow your breath to naturally slow down, creating a rhythm of tranquility.
  7. Embrace the softness and warmth that fills your abdomen, creating a profound sense of comfort.

Top reasons to try autogenic training

Restore Inner Balance: It is a powerful tool for restoring harmony and balance in your life. By practicing this relaxation technique, you can quiet your mind, release tension, and create a sense of inner calm.

Reduce Stress: In our fast-paced world, stress has become a common companion. Self-hypnosis is an effective way to manage stress by activating your body’s natural relaxation response. Regular practice can lower cortisol levels and help you navigate life’s challenges with greater resilience.

Enhance Emotional Well-being: This training cultivates self-awareness and emotional regulation. It can help you manage anxiety, depression, and other emotional difficulties, fostering a more positive and balanced state of mind.

Improve Sleep Quality: If you struggle with sleep issues, self-suggestion practices can be a game-changer. By incorporating this practice into your bedtime routine, you can quiet your mind, relax your body, and enjoy more restful and rejuvenating sleep. A study published by Cambridge University Press revealed that autogenic training effectively reduced the severity of insomnia among individuals experiencing sleep difficulties.

Boost Focus and Productivity: Enhances concentration and mental clarity. By practicing this technique, you can declutter your mind, improve focus, and unlock your full cognitive potential, leading to increased productivity and efficiency in your daily tasks.

Promote Physical Well-being: The mind-body connection is a powerful force, and self-regulation exercises harness its potential. Regular practice has been linked to improved cardiovascular health, enhanced immune function, and low pain perception, making it a valuable addition to your overall physical well-being.

Empower Self-Care: This type of training puts the power of self-care in your hands. By engaging in this practice, you take an active role in nurturing your own well-being, creating a dedicated space for relaxation, self-reflection, and personal growth.

Autogenic Training in Cognitive Psychotherapy

Autogenic training serves as a valuable tool in cognitive psychotherapy, enhancing the therapeutic process and promoting holistic wellness. Cognitive behavioral therapy (CBT) is a form of therapy that helps you address issues by adjusting your thoughts and behaviors. It’s often used for anxiety and depression, but can be helpful for other mental and physical health concerns too.

In cognitive psychotherapy, Schultz’s training is used to develop self-regulation skills. Clients use self-suggestion to relax deeply and focus on bodily sensations. This improves awareness of the mind-body connection, helping identify how thoughts, emotions, and sensations are related. By practicing this technique, you can connect with your body, increase self-awareness, and develop coping strategies for anxiety, depression, and other challenges.

Are you ready to give this training a try? Let the free guided autogenic techniques on the Parents App be your companion as you navigate the path to a more balanced and peaceful life. Picture the blissful moments of deep relaxation, the release of stress, and the profound connection with your own inner wisdom. It’s time to embrace this opportunity for self-discovery, growth, and emotional well-being. Your transformation starts now!

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Urania Cremene
Mom, Co-Founder of All About Parenting, Parenting Expert and Certified Trainer

Urania Cremene is a highly esteemed expert in child education. She has more than 15 years of experience as a trainer and speaker and holds numerous national and international accreditations as a master trainer, coach, and facilitator. Urania’s journey into parenting began over a decade ago when she became a mother and ignited her passion and commitment to supporting parents and children. She developed All About Parenting, the first parenting program based on the latest findings in motivational science, including the influential self-determination theory. Urania and her team have reached more than 250,000 parents through more than 2,000 free seminars, conferences, and workshops, transforming their lives and helping families find new confidence and purpose.

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