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	A structured relaxation method that trains the body to switch on its own calming response; well suited to ongoing stress.
Anxiety	moderate	Trains the body's calming response to reduce the physical symptoms of anxiety.
Depression	moderate	Relaxation training that supports sleep and self-regulation during recovery from depression.
Feeling overwhelmed	moderate	Autogenic training uses simple self-relaxation exercises to calm the body's stress response when everything feels like too much.
Generalised anxiety disorder (GAD)	moderate	Trains the body to calm the persistent arousal of generalised anxiety.
High blood pressure stress support (adjunct)	moderate	Autogenic training teaches self-relaxation techniques that quieten stress arousal, which may help soften blood pressure spikes.
Insomnia	moderate	Relaxation training that helps the body wind down for sleep.
Low confidence	moderate	Relaxation training that reduces the anxiety which can sap confidence.
Low mood	moderate	Relaxation training that can support sleep and self-regulation while recovering from low mood.
Low mood in men	moderate	Autogenic relaxation may ease the tension and stress that accompany low mood in men; evidence is limited and it supports, not replaces, care.
Migraine support	moderate	Autogenic training uses self-directed relaxation to calm the body's stress response, which may help reduce the frequency of tension-linked migraine attacks.
Non-restorative sleep	moderate	Uses simple self-relaxation exercises to calm the body before bed, reducing the physical arousal that fragments sleep and leaves it unrefreshing.
Panic attacks	moderate	Autogenic training teaches self-induced relaxation to settle the racing heart and breathing that accompany a panic attack.
Performance anxiety	moderate	Uses simple self-relaxation exercises to calm the racing heart and muscle tension that often accompany performance anxiety.
Pregnancy anxiety support	moderate	Relaxation training to reduce the physical symptoms of pregnancy anxiety.
Public speaking nerves	moderate	Teaches self-relaxation exercises that calm the racing heart and shallow breathing many people feel before speaking publicly.
Resilience building	moderate	Teaches simple self-relaxation techniques to calm the body's stress response; a complementary tool to support coping under pressure.
Rumination / overthinking	moderate	Autogenic training teaches self-relaxation that can calm the mental restlessness behind overthinking; evidence is limited and it complements other support.
Sleep anxiety	moderate	Trains the body into a calm, settled state through repeated relaxation phrases, easing the physical arousal that keeps sleep anxiety alive.
Trouble falling asleep	moderate	Relaxation training that prepares the body for sleep.
Trouble staying asleep	moderate	Autogenic training uses self-relaxation phrases to quiet body and mind, which can make it easier to return to sleep after waking.
Workplace stress	moderate	Autogenic training teaches self-directed relaxation exercises that can calm the physical arousal driving everyday workplace 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.