What is autogenic training?

As a reference method for self-concentration and self-hypnosis, we offer you a synthetic overview of what autogenic training is, its principles, its different cycles and exercises, which will be explained in detail, as well as the benefits that this technique brings.

Concentrated self-relaxation, better known as Schultz's autogenic training, is a relaxation method close to self-hypnosis, one of the building blocks of the first key technique in sophrology, which consists of relaxing the mind and body and learning to let go.

Schultz says that autogenic training is "self-relaxation, a dive into ourselves. The important thing is never to force it and to let the trigger resolve itself.

Published in 1932 by the neurologist and psychiatrist Johannes Heinrich Schultz, this method of deep relaxation has two cycles:

• The lower cycle (or 1st cycle) is a relaxation phase, a psychocorporal, static, autogenic and inductive method.   
  • It is practised in a sitting or lying position, with the eyes closed, concentrating the mind on the suggestions of the relaxologist.
• The upper cycle (or 2nd cycle) is a psychoanalytical method that uses mental imagery and, once the patient has mastered the lower cycle, can be used by professionals for psychotherapeutic purposes.

Autogenic training is recognised and validated by the medical community in Europe.

The main principles

The first cycle of autogenic training consists of suggesting that the client concentrate and focus on sensations at the level of the body in order to relax.

The client relaxes passively, without using his active will.

The relaxologist invites him to experience pleasant, beneficial and restful sensations.

It is self-relaxation, "a plunge into ourselves", as Schultz put it.

The upper cycle is actually psychotherapy and should be carried out by a trained professional.

It is a technique very close to reverie and is accessible to people who have practised the 1st cycle for at least two years, as they should be able to disconnect immediately simply by concentrating.

The benefits of autogenic training

• Schultz Autogenic Training is one of the most effective techniques for anxiety
• This technique works effectively against fatigue
• Physical and mental overwork
• Muscular tension
• Mental stress and psychosomatic disorders (especially cardiac, but also functional digestive and dermatological disorders)

Autogenic training exercises

The first cycle: consists of six basic phases and a preliminary phase.

The preliminary phase consists of helping the client to reach a state of peace and tranquillity.

It is the relaxologist who accompanies the client with a soft, calm voice, with suggestions and key words.

For Schultz, it is important to calm the mind before relaxing the body.

In each session, the relaxologist picks up on the keywords from the previous session (which the client has already practised at home) and moves on to the suggestions and keywords for the next phase.

First phase: the relaxologist induces a weight-bearing phase in the arms and legs.

This first phase allows the striated muscles to relax.

During the first session, the preliminary phase and the first phase are practised consecutively.

Second phase: the relaxologist applies heat to the arms and legs.

The second phase allows vasodilation and relaxation of the smooth muscles and is contraindicated in the case of venous problems in the legs.

Third phase: the relaxologist invites the patient to concentrate on his heart, to notice the heart rate, to keep it stable and to cause an increase in cardiac output.

This third phase is contraindicated in cases of bradycardia, Stokes-Adams disease and hypochondria.

Fourth phase: the relaxologist invites the client to concentrate on his breathing.

This phase is contraindicated in the case of severe respiratory disorders.

Fifth phase: the relaxologist invites the patient to concentrate on the solar plexus and feel the heat emanating from it.

This phase is contraindicated in the case of hypochondria.

Sixth phase: at this point the whole body is in a state of vasodilation, so the relaxologist will suggest cooling the forehead to induce central vasoconstriction.

This stage is contraindicated in the case of sinusitis.

Recovery takes place in three steps:

• A tonic tempo, contraction and relaxation of the fists and feet, then the arms and legs, and the whole body
• Increased breathing (fast inhalation and strong exhalation)
• Rapid movements and then the opening of the eyes

In the 7th session, the relaxologist uses only the key words.

The 8th session will be in silence, the client will practise his autogenic training alone under the supervision of the relaxologist.

During the post-relaxation dialogue, the relaxologist will observe the patient's level of autonomy.

The upper cycle

In the first stage, the client learns to look at a point in the middle of the forehead, this exercise helps to deepen the feeling of detachment from the outside world.

• The first exercise is to bring a colour into consciousness, it is the discovery of the specific colour that will be associated with an object.
• Then, during another session, the therapist invites the client to spontaneously bring everyday objects into consciousness. Once the client has mastered this exercise, he is able to represent general concepts such as happiness.
• Once the client has mastered this exercise, the next phase is to have the client, still in this state of detachment, experience the most desired feeling in the most intense way: it is the search for the feeling itself.
• The next exercise is to ask the client to imagine a specific person, still in a state of disconnection, in order to better manage their relationship with others.
• The final step is to ask the client, still in a state of disconnection, to observe himself and ask the question What am I doing wrong?
• At this stage the client is able to get in touch with their own existential values.

It should be noted that the upper cycle of Schultz's autogenic training is also one of the building blocks that can be found in many dynamic relaxations of Caycean Sofrology.

Autogenic training in practice

The specialist

The specialist is a relaxologist, i.e. a person trained in Schultz's autogenic training technique.

The session

The session takes place in a quiet, dimly lit place, the client may be lying down or sitting up. The client is guided by the voice of the relaxologist.

Contraindications to autogenic training

Contraindications to Schultz's autogenic training are delusional psychosis, inertia, dementia, mental confusion, hysterical neurosis, hypersuggestibility.

Precautions: Prolonged exposure to the sun or sauna should be avoided before a session.

In the case of hyperkinesia, psychomotor instability, hypernervousness, very short sessions should be planned.

In some cases, strength and heat exercises may cause drowsiness, tingling, migraine, circulatory problems: in these cases, some movement should be planned.

The client may feel dizzy or afraid of falling into a void, in this case don't suggest too quickly the feeling of heaviness all over the arm and go back to the hand before moving to the arm.

The client may feel heat waves, in which case it is advisable to limit the heat sensation in the hand or eliminate the heat phase.