Developed in 1932 by a German psychiatrist Johannes Schultz, autogenic training is a relaxation technique that can be done in just a few minutes each day. The key to this technique is visualization. If practiced on a regular basis two or three times a day autogenic training can be beneficial to relieving stress. Like hypnosis, this technique works on the power of suggestion so it is vital that you go into with an open mind.

How does autogenic training work?

This technique can be done lying down or sitting down in a comfortable position. Like progressive relaxation techniques you start out at your feet and repeat phrases to achieve relaxation. Make sure that the place that you do autogenic training is quiet and you wouldn’t be disturbed.

For example

• My feet are heavy and warm. Repeat this 3 times and move to your legs.
• When you get to your chest, concentrate on your heart and say ‘My heart is calm and serene’.
• After you have gone through all the parts of the body repeat the phrase ‘I am relaxed and stress-free”
• Repeat all the steps at least twice, three times a day.

 It is important to practice this regularly because it takes time before it is effective. Usually 2 or 3 times a day will be enough.