Discusses teaching your body to respond to your verbal commands to relax and reduce stress. Looks at uses to manage pain, reduce sleeping problems, and to treat asthma, stomach problems, and high blood pressure (hypertension). Covers safety.
What is autogenic training?
(AT) is a technique that teaches your body to respond to your verbal commands.
These commands "tell" your body to relax and control breathing,
blood pressure, heartbeat, and body temperature. The
goal of AT is to achieve deep relaxation and reduce
stress. After you learn the technique, you can use it
whenever you need or want relief from symptoms of stress, or you can practice
it regularly to enjoy the benefits of deep relaxation and prevent the effects
of chronic stress.
Autogenic training consists of six standard
exercises that make the body feel warm, heavy, and relaxed. For each exercise,
you get into a simple posture (sitting in a comfortable chair or reclining),
concentrate without any goal, and then use visual imagination and verbal cues
to relax your body in some specific way.
You learn each exercise
by reading about it or watching a teacher, then practicing it for a few minutes
several times a day. Learning the exercises, either from an instructor or on
your own, usually moves at a slow, steady pace, taking 4 to 6 months to master
all six exercises.
Without regular practice, autogenic training
is not likely to have an effect. For this reason, only those people who are
motivated and committed to learning it are likely to get any benefit from AT.
But for those who master the technique, it works, and it can be an effective
treatment for chronic stress.
The way AT works is not fully
understood, but its effects on the body are measurable. Experts believe that AT
works in ways that are similar to hypnosis and
biofeedback. The exercises allow communication between
the mind and the body, allowing you to influence body reactions that cannot
normally be controlled, such as blood pressure, heartbeat, and body
What is autogenic training used for?
use autogenic training (AT) to relieve the symptoms of stress. It can also be
helpful with problems such as generalized anxiety, fatigue, and irritability.
Some people use it to manage pain, reduce sleeping disorders such as
insomnia, and increase their resistance to
(AT) is safe for most people. Before beginning a program to learn AT, see your
doctor for a physical exam and discuss what physiological effects AT might have
on you. If you have a serious disease such as
diabetes or a heart condition, learn and use AT only
under the supervision of your doctor.
Some people have a sharp
increase or decrease in their blood pressure when they do AT exercises. If you
have high or low blood pressure, have your doctor or nurse check to see whether
AT is bringing your blood pressure closer to normal.
If you use AT
to help control any disease, including all heart and circulatory problems, do
not use it to replace any conventional treatments, such as medicines.
AT is not recommended for:
Children younger than age 5.
People with severe mental or emotional disorders.
If you feel very anxious or restless during or after
doing the exercises, stop AT or continue only under the supervision of a
professional AT instructor.
Always tell your doctor if you are
using an alternative therapy or if you are thinking about combining an
alternative therapy with your conventional medical treatment. It may not be
safe to forgo your conventional medical treatment and rely only on an
How this information was developed to help you make better health decisions.