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.
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.
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).
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.
- AT is often guided in courses or by therapists – a good entry point for learning the method cleanly.
Frequently asked questions
What is autogenic training – simply explained?
Autogenic training (AT) is a well-proven relaxation method that the physician J. H. Schultz presented in 1932 as 'concentrative self-relaxation'. With simple formulas repeated in thought (such as calm, heaviness, warmth), one puts oneself into a state of deep relaxation.
How does autogenic training work?
Through concentrated imagining, breathing and circulation calm down, the feeling of warmth in the centre of the body increases, and a feeling of inner calm and security arises. AT is recognised as a method of relaxation and stress management.
How does the Kyborg Institute see autogenic training?
We value AT as a simple, independent way of consciously relaxing before stress and tension gain the upper hand. Related principles have flowed into our own methodology (Energytraining, mental training).
Change history · last updated on
- — Notes shortened, text tidied.
- — Address of this entry localised: it now carries the English term instead of the German one. The old address redirects.
- — First English version.
Sources
- J. H. Schultz: Das autogene Training – konzentrative Selbstentspannung (1932) – the founding of the method.
- D. Harald Alke: Energytraining, Band 2 (definitions of terms). Kyborg Institute & Verlag. ISBN 3-924722-02-1. Entry, German National Library
- D. Harald Alke: Gesundheitslexikon (Health Encyclopedia). A detailed account of health-relevant topics and therapeutic methods; bundled, overlapping experiences from around 30 years of life counselling with clients. Kyborg Institute.
- D. Harald Alke: Mental Basics. Kyborg Institute & Verlag – on the role of autogenic training for inner balance and cooperation.
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