Autogenic Training

Autogenic training (AT) is a well-proven relaxation method. The Berlin physician J. H. Schultz presented it in 1932 as a “method of concentrative self-relaxation”. The idea: with simple formulas calmly repeated in thought – such as calm, heaviness and warmth – one puts oneself (“autogenic” = from within) into a state of deep relaxation. At the Kyborg Institute we value AT as a grounded, easily learnable way to more inner calm.

How autogenic training works

In relaxation, measurably a good deal changes – quite without effort: breathing and circulation calm down, the feeling of warmth in the centre of the body (around the solar plexus) increases, the blood flow is stimulated. A feeling of inner calm and security arises. In the words from the Gesundheitslexikon: “The head becomes cool. The intellect no longer nags so much.” AT counts as a recognised method for relaxation and stress management – expressly as an exercise, not as a healing procedure.

Our view: relax consciously before the stress takes over

From our point of view, AT is a good tool of self-regulation: instead of waiting until tension and frustration gain the upper hand, one dissolves them consciously, willingly and in a controlled way. D. Harald Alke describes AT in the Gesundheitslexikon as a way to find one’s way “out of mental disruption back to a normal feeling for life” – as a gentle, self-initiated relief in which the calm, ordering forces once again take the lead. This is a personal, worldview-based placement and no medical statement.

Related to meditation and our methodology

AT stands in a line with other ways of bringing the mind to rest – for instance meditation. While meditation encompasses many traditions, AT is especially clearly structured and suited to everyday life. Related principles – calm breathing, concentration, targeted self-relaxation – have also flowed into the institute’s own methodology (Energytraining, mental training). Thus AT can be used well on its own or combined with other exercises; for some teams a shared AT session even helps to come to a common denominator inwardly (Mental Basics).

Limits – and when professional help makes sense

However helpful AT is in everyday life: it is a relaxation exercise, no substitute for treatment. In the case of persistent or serious physical as well as mental complaints, the clarification belongs in medical or psychotherapeutic hands. AT is often guided in courses or by therapists – a good entry point for learning the method cleanly. Please do not discontinue prescribed medication on your own initiative.

What does that mean in practice?

• AT is easily learnable and, for most people, a gentle help towards relaxing.
• Practised regularly, it works best – a few calm minutes daily are enough.
• In the case of serious complaints, understand AT only as complementary and seek professional advice.

Note: This article renders a personal, worldview-based view and is not medical advice. It replaces no medical diagnosis or treatment. For health questions please turn to a doctor or pharmacy; do not discontinue prescribed medication on your own initiative.

Autor: D. Harald Alke