Autogenic Training: Evidence and Safety

What it is

Autogenic training (AT) is a structured relaxation practice. You silently repeat short phrases to yourself while paying attention to how your body feels, so that the body settles into a relaxed state. NCCIH lists it among the relaxation techniques and describes it as a series of mental exercises that involve autosuggestion. [1] It is often called Schultz's autogenic training. [2]

AT sits next to, but is not the same as, progressive muscle relaxation and the practices on our gentle breathing and relaxation page. It is not mindfulness meditation: the aim is to produce a relaxed body state with set phrases, not to observe whatever arises. For the wider set of methods, see relaxation techniques.

What the exercises involve

In one early laboratory study, volunteers followed recorded suggestions for relaxation and quietude, heaviness and warmth in the arms and legs, warmth in the middle of the body, coolness of the forehead, and calm, regular breathing and circulation. [3] Another small study found that AT produced changes in how heavy and warm the limbs felt and in breathing depth. [4]

Learning usually happens in a course. A hospital service in London evaluated a standard 8-week AT course. [5] In a follow-up of 128 people who took community college AT courses, most could do the heaviness and warmth exercises, but regular practice fell away markedly after the course ended. [6] We are not giving a step-by-step script here. A trained teacher can adjust the exercises to the person.

What research shows

The research is mostly older and often small. Many trials cannot hide the practice from participants, so expectation may add to results. Evidence labels below follow the sources, not the tradition.

An uncontrolled UK evaluation of 199 patients reported improvements in anxiety, stress, pain and sleep after 8 weeks, but without a comparison group it cannot show that AT caused the change. [5]

Safety and who should check first

NCCIH says relaxation techniques are generally considered safe for healthy people. Occasionally people report more anxiety, intrusive thoughts or a fear of losing control, and there are rare reports that certain techniques may cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. [1]

If you have any of those conditions, or take medicines for a long-term illness such as high blood pressure or diabetes, talk with your clinician before starting. We found no source that gives medicine adjustments for AT, so we give none. AT should not replace treatment for pain, insomnia, anxiety or depression. See meditation difficulties and distressing experiences for stop signs and where to get support.

Training and regulation

We did not find a source describing licensing specific to AT teachers, so we cannot say how training is regulated in any country; proper evidence not found on this point. Some teachers are health professionals who trained in AT, but this varies. Ask any teacher about their training, how they handle people with trauma or psychiatric conditions, and what happens if you feel unwell during practice. We do not list teachers.