Why We’re Sleeping Worse—and How Autogenic Training Can Help
More and more people are suffering from sleep problems. According to a DAK survey, the percentage of people who sleep without any problems dropped from 52.5% in 2009 to just 21.1% in 2016. About one-third even suffer from insomnia very frequently. Yet restful sleep is essential for our physical and mental well-being. An effective method for stopping the evening whirlwind of thoughts is autogenic training. It promotes deep relaxation and supports good health.
What Is Autogenic Training? A Journey into the Subconscious
Autogenic training is a relaxation technique based on autosuggestion. By mentally repeating short phrases, you signal a deep conviction to your subconscious. For those who practice regularly, this impulse becomes ingrained in their thinking and guides the body into a trance-like state of relaxation.
Unlike progressive muscle relaxation, this state of relaxation is not induced by external, physical stimulation—such as the conscious tensing of muscles—but rather through mental focus from within.
1. Origins
The method is based on the findings of the French pharmacist Émile Coué, who developed modern autosuggestion in the 19th century. In 1932, the German psychiatrist Johannes Heinrich Schultz adapted this into what is now known as autogenic training. Unlike similar techniques from yoga or Zen, it is not tied to any specific culture or religion. Today, autogenic training is also recognized by law as a psychotherapeutic method.
2. The Psychological Background: Relaxing Muscles, Calming the Mind
Autogenic training is a form of self-hypnosis in which you independently induce a state of relaxation and then consciously reverse it. Our imagination triggers physical reactions in the process. The starting point of this method is therefore primarily the physical influence on muscle and vascular relaxation, which in turn affects the psyche.
3. The Effects: What Happens to My Body and Mind?
Regular practice reduces stress and brings the autonomic nervous system into balance. By mentally relaxing the blood vessels, the body signals to the brain: “Everything is safe; we’re resting.”
4. The Most Important Effects at a Glance
- Body
Reduces muscle tension, alleviates gastrointestinal complaints, and reduces chronic pain such as migraines - Mind
Improves concentration, overall quality of life, and mental stress tolerance - Sleep
The nervous system winds down, making it much easier to fall asleep
How Autogenic Training Works
To get started, it’s recommended to follow instructions from trained professionals, guided meditations, or audio courses. Ideally, practice for a few minutes three times a day—alternating between sitting and lying down. It’s important that your position remains comfortable throughout.
Autogenic training is based on specific phrases and the mindful awareness of one’s own body. Through regular practice, many people learn to relax more quickly and let go of stress more consciously. Guided exercises, audio courses, or instruction from trained professionals can be helpful for beginners. It’s also important to adopt a comfortable posture so that the exercises can be performed as relaxed as possible.
1. The Correct Posture
To make relaxation easier, autogenic training is traditionally performed in specific postures. The goal is to find a position in which the body can remain as loose and relaxed as possible.
- Horse-drawn carriage driver’s posture: Sit relaxed in a chair without a backrest, upper body slightly tilted forward, forearms resting on the thighs.
- Classic Seated Position: A comfortable chair with armrests and a headrest.
- Reclining position: Lying flat on your back, arms loosely at your sides.
- Desk position: An adapted sitting position for short relaxation breaks during the day.
2. Consistency Is Key
Autogenic training is most effective when practiced regularly. Many courses recommend performing the exercises several times a day for a few minutes. Over time, many people find it easier to reach a relaxed state more quickly.
An overview of the four traditional postures
The Phases and Basic Exercises: Step-by-Step Conditioning
At the basic level, you specifically influence the autonomic nervous system. You use short, concise phrases with the same wording every time to condition the body for relaxation.
The seven basic exercises that build on one another:
1.
Calming
Exercise
The phrase“I am completely calm” initiates relaxation
2. Weight Exercise
Phrases such as“My right arm is very heavy” release inner resistance and loosen the muscles
3. Warmth Exercise
The phrase“My right arm is very warm” dilates the blood vessels and optimizes blood circulation
4. Breathing
Exercise:“My breathing is completely calm and steady” guides you deeply into restorative abdominal breathing
.5. Solar Plexus Exercise
:The phrase“My abdomen is radiantly warm” soothes and relaxes the digestive organs
.6. Heart Exercise
:The mantra“My heart beats completely calmly and steadily” stabilizes the pulse and blood pressure
. 7. Head exercise
:“My head is pleasantly cool and clear” relaxes your facial features and promotes mental clarity
.Ending the session correctly: Returning to the here and now
.At the end of each session, the so-called “coming back” step follows to reactivate your circulation. Important: If you’re using the exercises directly in bed to fall asleep, simply skip this step.
1. The Activation Ritual
First, clench your fists, bring them dynamically toward your shoulders three to five times with tense muscles, and then let your arms fall loosely back down each time. During the This time, hold your fists up, pause briefly, take a sharp breath, open your eyes wide, and let out a short, powerful sound. If you still feel groggy afterward, simply repeat the process until you feel completely refreshed and awake.
2. Log & Outlook: The Path for Advanced Practitioners
A brief mental log helps you track the session’s success. The advanced level consists of seven progressive stages, each building on the previous one, with individual autosuggestions as formulas, and aims to influence the practitioner’s behavior through formulaic goal-setting.
3. Guided Autogenic Training to Get You Started
Since the basic exercises form the foundation of autogenic training, you should start with them. We recommend the guided meditation from the YouTube channel “Minddrops,” which uses relaxing music and a soothing voice to guide you through the individual phases of the lower level.
