Table of ContentsView AllTable of ContentsOverviewWhat Does Autogenic Training Help With?What Are the Effects of Autogenic Training?Is Autogenic Training Safe?How to Practice Autogenic TrainingGetting Help for Anxiety

Table of ContentsView All

View All

Table of Contents

Overview

What Does Autogenic Training Help With?

What Are the Effects of Autogenic Training?

Is Autogenic Training Safe?

How to Practice Autogenic Training

Getting Help for Anxiety

Close

Autogenic training is a relaxation technique that can be used to help reduce anxiety. It utilizes the power of the mind to help calm and relax the body. It involves repeating specific phrases that help create calming sensations and center on different areas of the body, such as feeling heaviness in the muscles, slowing of the heartbeat, and relaxation in the belly.

The term ‘autogenic’ means self-generated to come from within. It is sometimes incorporated into regular treatment, such ascognitive-behavioral therapy (CBT), but it’s also something you can do on your own as a self-help strategy.

At a GlanceAutogenic training is a promising relaxation technique that can be helpful for managing anxiety as well as other mental health symptoms. It’s a technique that you can learn to do on your own can may complement traditional treatments for anxiety. It involves repeating phrases while focusing on key regions of the body. With daily practice, it can be a helpful tool for coping with stress and anxiety.

At a Glance

Autogenic training is a promising relaxation technique that can be helpful for managing anxiety as well as other mental health symptoms. It’s a technique that you can learn to do on your own can may complement traditional treatments for anxiety. It involves repeating phrases while focusing on key regions of the body. With daily practice, it can be a helpful tool for coping with stress and anxiety.

What Is Autogenic Training?

Autogenic training works through a series of self-statements about heaviness and warmth in different parts of the body. Through this process, a positive effect is induced on theautonomic nervous system.

Although less well-known than otherrelaxation techniquessuch asprogressive muscle relaxationand guided imagery, one meta-analytic study in 2008 found the efficacy of autogenic training in the treatment of anxiety.

Start Practicing Guided Imagery for Anxiety With These Simple Steps

Autogenic training can be helpful in relieving symptoms of stress and anxiety.However, research has also found that it can help with a variety of other conditions as well, including:

One review of the research suggested that autogenic training may show promise in improving well-being in individuals with chronic health problems.

Autogenic training may aid in relaxation and help to reducesymptoms of anxietywhen combined with other forms of treatment. Like other forms of relaxation training, autogenic training may help you feel calm and relaxed.

For conditions such as social anxiety disorder, this can help you feel more at ease in social and performance situations.Other effects include:

If you practice autogenic training often enough, the simple words “I am completely calm” may be enough to induce a state of relaxation.

If you struggle with medical conditions or significant psychiatric conditions, consult with your doctor prior to beginning any type of relaxation training exercise.

Generally speaking, autogenic training is a safe way to deal with feelings of stress and anxiety. However, that does not mean that it is necessarily right for everyone.

The U.S. Veterans Association notes that people who have severe mental illness or psychotic disorders such as schizophrenia shouldn’t try autogenic training.

It is also important to remember that autogenic training is a relaxation technique, not a treatment. It should not replace other forms of therapy or medication in treating a mental health condition. When used effectively, it may support the effectiveness of those treatments.

Be sure to stop autogenic training and consult your doctor if you experience feelings of extreme anxiety or restlessness or any other adverse effects during or after practicing autogenic training.

Autogenic training can be done in one-on-one therapy sessions or as part of group therapy. Each session typically lasts 15 to 20 minutes but may go longer. If you want to try autogenic training on your own, follow these steps:

Prep for RelaxationBefore you start, follow these instructions to prepare yourself for relaxation:Find a quiet place free from distractions.Lie on the floor or recline in a chair.Loosen any tight clothing and remove glasses or contacts.Rest your hands in your lap or on the arms of the chair.

Prep for Relaxation

Before you start, follow these instructions to prepare yourself for relaxation:Find a quiet place free from distractions.Lie on the floor or recline in a chair.Loosen any tight clothing and remove glasses or contacts.Rest your hands in your lap or on the arms of the chair.

Before you start, follow these instructions to prepare yourself for relaxation:

Breath Deeply

Focus on Your Arms

Shift Focus to Your Legs

Repeat Calming Mantras

End Your Session

Enjoy the feeling of relaxation, warmth, and heaviness. When you are ready, quietly say to yourself, “Arms firm, breathe deeply, eyes open.”

Audio Tools Can Help

Severe anxiety is not something you have to live with. If you find that self-help relaxation exercises are not making a difference in your symptoms, it is important to visit your doctor and ask for a referral to a mental health professional.

If you feel too nervous or scared to approach your doctor, try confiding in a family member, friend, teacher, or school counselor—whoever you feel that you would be comfortable enough with to share. There are effective treatments for this type of anxiety. The sooner you seek help, the sooner you can feel better.

Social Anxiety Disorder Treatments

8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ramirez-Garcia MP, Leclerc-Loiselle J, Genest C, Lussier R, Dehghan G.Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: a protocol for a systematic review of RCT.Syst Rev. 2020;9(1):74. doi:10.1186/s13643-020-01336-3Manzoni GM, Pagnini F, Castelnuovo G, Molinari E.Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41. doi:10.1186/1471-244X-8-41Brunner J, Schrempf M, Steger F.Johannes Heinrich Schultz and National Socialism. Isr J Psychiatry Relat Sci. 2008;45(4):257-62.Stetter F, Kupper S.Autogenic training: a meta-analysis of clinical outcome studies. Appl Psychophysiol Biofeedback. 2002;27(1):45-98.de Rivera L, Ozamiz-Etxebarria N, Dosil-Santamaría M, de Rivera-Monterrey L.Autogenic training improves the subjective perception of physical and psychological health and of interpersonal relational abilities: An electronic field survey during the COVID-19 crisis in Spain.Front Psychol. 2021;12:616426. doi:10.3389/fpsyg.2021.616426U.S. Department of Veterans Affairs.Autogenic training.Breznoscakova D, Kovanicova M, Sedlakova E, Pallayova M.Autogenic training in mental disorders: What can we expect?Int J Environ Res Public Health. 2023;20(5):4344. doi:10.3390/ijerph20054344Mindfulness & Relaxation. Student Wellness Centre. McMaster University.Additional ReadingUniversity of Maryland Medical Center.Relaxation techniques.University of Melbourne Counselling and Psychological Services.Autogenic Training.Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Effectiveness of complementary and self-help treatments for anxiety disorders.Med J Aust. 2004;181(7 Suppl):S29-46.

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ramirez-Garcia MP, Leclerc-Loiselle J, Genest C, Lussier R, Dehghan G.Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: a protocol for a systematic review of RCT.Syst Rev. 2020;9(1):74. doi:10.1186/s13643-020-01336-3Manzoni GM, Pagnini F, Castelnuovo G, Molinari E.Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41. doi:10.1186/1471-244X-8-41Brunner J, Schrempf M, Steger F.Johannes Heinrich Schultz and National Socialism. Isr J Psychiatry Relat Sci. 2008;45(4):257-62.Stetter F, Kupper S.Autogenic training: a meta-analysis of clinical outcome studies. Appl Psychophysiol Biofeedback. 2002;27(1):45-98.de Rivera L, Ozamiz-Etxebarria N, Dosil-Santamaría M, de Rivera-Monterrey L.Autogenic training improves the subjective perception of physical and psychological health and of interpersonal relational abilities: An electronic field survey during the COVID-19 crisis in Spain.Front Psychol. 2021;12:616426. doi:10.3389/fpsyg.2021.616426U.S. Department of Veterans Affairs.Autogenic training.Breznoscakova D, Kovanicova M, Sedlakova E, Pallayova M.Autogenic training in mental disorders: What can we expect?Int J Environ Res Public Health. 2023;20(5):4344. doi:10.3390/ijerph20054344Mindfulness & Relaxation. Student Wellness Centre. McMaster University.Additional ReadingUniversity of Maryland Medical Center.Relaxation techniques.University of Melbourne Counselling and Psychological Services.Autogenic Training.Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Effectiveness of complementary and self-help treatments for anxiety disorders.Med J Aust. 2004;181(7 Suppl):S29-46.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Ramirez-Garcia MP, Leclerc-Loiselle J, Genest C, Lussier R, Dehghan G.Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: a protocol for a systematic review of RCT.Syst Rev. 2020;9(1):74. doi:10.1186/s13643-020-01336-3Manzoni GM, Pagnini F, Castelnuovo G, Molinari E.Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41. doi:10.1186/1471-244X-8-41Brunner J, Schrempf M, Steger F.Johannes Heinrich Schultz and National Socialism. Isr J Psychiatry Relat Sci. 2008;45(4):257-62.Stetter F, Kupper S.Autogenic training: a meta-analysis of clinical outcome studies. Appl Psychophysiol Biofeedback. 2002;27(1):45-98.de Rivera L, Ozamiz-Etxebarria N, Dosil-Santamaría M, de Rivera-Monterrey L.Autogenic training improves the subjective perception of physical and psychological health and of interpersonal relational abilities: An electronic field survey during the COVID-19 crisis in Spain.Front Psychol. 2021;12:616426. doi:10.3389/fpsyg.2021.616426U.S. Department of Veterans Affairs.Autogenic training.Breznoscakova D, Kovanicova M, Sedlakova E, Pallayova M.Autogenic training in mental disorders: What can we expect?Int J Environ Res Public Health. 2023;20(5):4344. doi:10.3390/ijerph20054344Mindfulness & Relaxation. Student Wellness Centre. McMaster University.

Ramirez-Garcia MP, Leclerc-Loiselle J, Genest C, Lussier R, Dehghan G.Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: a protocol for a systematic review of RCT.Syst Rev. 2020;9(1):74. doi:10.1186/s13643-020-01336-3

Manzoni GM, Pagnini F, Castelnuovo G, Molinari E.Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41. doi:10.1186/1471-244X-8-41

Brunner J, Schrempf M, Steger F.Johannes Heinrich Schultz and National Socialism. Isr J Psychiatry Relat Sci. 2008;45(4):257-62.

Stetter F, Kupper S.Autogenic training: a meta-analysis of clinical outcome studies. Appl Psychophysiol Biofeedback. 2002;27(1):45-98.

de Rivera L, Ozamiz-Etxebarria N, Dosil-Santamaría M, de Rivera-Monterrey L.Autogenic training improves the subjective perception of physical and psychological health and of interpersonal relational abilities: An electronic field survey during the COVID-19 crisis in Spain.Front Psychol. 2021;12:616426. doi:10.3389/fpsyg.2021.616426

U.S. Department of Veterans Affairs.Autogenic training.

Breznoscakova D, Kovanicova M, Sedlakova E, Pallayova M.Autogenic training in mental disorders: What can we expect?Int J Environ Res Public Health. 2023;20(5):4344. doi:10.3390/ijerph20054344

Mindfulness & Relaxation. Student Wellness Centre. McMaster University.

University of Maryland Medical Center.Relaxation techniques.University of Melbourne Counselling and Psychological Services.Autogenic Training.Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Effectiveness of complementary and self-help treatments for anxiety disorders.Med J Aust. 2004;181(7 Suppl):S29-46.

University of Maryland Medical Center.Relaxation techniques.

University of Melbourne Counselling and Psychological Services.Autogenic Training.

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