Autogenic Training

Description of the Strategy

I. H. Shultz developed autogenic training (AT) in 1932, borrowing from the techniques of yoga and hypnosis. The goal of AT is to decrease stress by selfinducing feelings of warmth and heaviness brought on by lower heart and respiratory rates, as well as decreased muscle tension. There are six phases to AT, including inducing heaviness, inducing warmth, heart practice, breathing practice, abdominal practice, and head practice. The phases are achieved through mentally repeating a series of statements a fixed number of times. For instance, I am completely calm (repeat one time); My right arm is heavy (repeat six times); I am completely calm (repeat one time); My right arm is warm (repeat six times); I am completely calm (repeat one time); My heart beats calmly and regularly (repeat six times); I am completely calm (repeat one time); My breathing is calm and regular, it breathes me (repeat six times); I am completely calm (repeat one time); My abdomen is flowingly warm (repeat six times); I am completely calm (repeat one time); My forehead is pleasantly calm (repeat six times); I am completely calm (repeat one time). As a beginner, it is important to repeat the preceding phrases exactly as specified. Once the technique has been mastered, abbreviations can be made. The session is concluded by instructing the individual to say aloud, “Arms firm, breathe deeply, and open eyes.”

Once relaxation has been mastered, personal formalized resolutions (e.g., “I am making good decisions”) are repeated between 10 and 30 times. It is important to instruct the individual to concentrate on these statements and to ignore any other thoughts or distractions that may shift attention. The exercises should be completed in a dimly lit room with windows closed, with devices that make noise (e.g., radios, televisions, cell phones) turned off to avoid distractions.

AT can be taught in a relatively short period of time, usually a matter of weeks. For a beginner, the technique should be practiced two or three times daily at 5- to 10-minute intervals. A time schedule for practicing the technique should be emphasized. It is best to initiate AT in the morning, although midday practice of this technique may be spontaneously scheduled to give an added “energy boost” during stressful days. [Page 38]For persons who suffer insomnia brought on by stress, Dr. Schulze recommends ending the day with this technique to “clear the body and mind tension.”

Research Basis

AT has demonstrated efficacy when implemented in the absence of other interventions (e.g., psychotherapy, psychopharmacology). However, this procedure has typically been examined when combined with other interventions. Indeed, outcome support for AT has been predominately limited to uncontrolled trials and controlled trials that have incorporated this procedure as an adjunctive component.

Relevant Target Populations and Exceptions

AT has been shown to be effective in the reduction of stress and mental exhaustion, as well as in treating psychosomatic disturbances such as asthma, chronic migraine headaches and tension, eczema, insomnia, anxiety disorders (panic attacks), inability to concentrate, obesity, high blood pressure, trichotillomania (compulsive hair pulling or twisting), and nightmares resulting from posttraumatic stress disorder (PTSD). Hostility, including lower blood pressure and arterial pressure, have also been reduced consequent to AT. Thus, this procedure is often used in the context of preventative medicine. AT is not recommended for children below the age of 5 and those with mental retardation, because these populations frequently evidence problems attending to the prescribed formulas. Patients who suffer from hypoglycemia or diabetes are advised against using AT due to potential metabolic changes.

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