Autogenic Training

Autogenic training is a self-relaxation technique that uses verbal cues and imagery to promote calm.

It is often used for stress management and anxiety support.

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Autogenic training helps people develop the ability to influence physical sensations such as warmth, heaviness and breathing. Over time, this can support improved stress regulation and emotional balance.

What happens in autogenic training?

You will learn a structured set of phrases and exercises, usually taught over multiple sessions, with regular home practice encouraged.

What can autogenic training help with?

Stress and tension
Anxiety and nervous system arousal
Sleep difficulties linked to stress

Safety

Autogenic training is generally low risk. If exercises increase distress or dissociation, seek guidance and consider alternative relaxation approaches.

History of Autogenic Training

Autogenic training was developed in the early 20th century by German psychiatrist Johannes Schultz. It has since been used internationally for stress management and psychosomatic wellbeing.

Typical conditions that use Autogenic Training

Condition	Evidence	Notes
Stress	strong	Core relaxation technique.
Anxiety	moderate	Autonomic regulation.
Non-restorative sleep	moderate	Autogenic training for sleep quality.
Performance anxiety	moderate	Autogenic training for performance anxiety.
Public speaking nerves	moderate	Autogenic training for public speaking nerves.
Sleep anxiety	moderate	Autogenic training for sleep anxiety.
Trouble falling asleep	moderate	Autogenic training for sleep onset.
Trouble staying asleep	moderate	Autogenic training for sleep maintenance.
Depression	moderate	Autogenic training for depression.
Feeling overwhelmed	moderate	Autogenic training for overwhelm.
Generalised anxiety disorder (GAD)	moderate	Autogenic training for GAD.
High blood pressure stress support (adjunct)	moderate	Autogenic training for blood pressure.
Insomnia	moderate	Autogenic training for insomnia.
Low confidence	moderate	Autogenic training for low confidence.
Low mood	moderate	Autogenic training for low mood.
Low mood in men	moderate	Autogenic training for male low mood.
Migraine support	moderate	Autogenic training for migraine.
Panic attacks	moderate	Autogenic training for panic.
Pregnancy anxiety support	moderate	Autogenic training for pregnancy anxiety.
Resilience building	moderate	Autogenic training for resilience.
Rumination / overthinking	moderate	Autogenic training for rumination.
Workplace stress	moderate	Autogenic training for workplace stress.
Postnatal emotional support	limited	Autogenic training for postnatal stress.

Frequently asked questions

How often should I practise?

Short daily practice—often 10–15 minutes—builds familiarity and benefit.

Do I need special equipment?

No. A quiet space and comfortable posture are sufficient.

Can it be combined with therapy?

Often yes. Coordinate with your clinician where appropriate.