Autogenic training
A simple, evidence-based way to calm your nervous system, ease stress and sleep better — using nothing but your own attention.
Autogenic training is a structured relaxation technique that teaches your body to shift out of “stress mode” into deep rest. Through a series of simple mental phrases — focusing on sensations of warmth and heaviness in the body — you gently guide your nervous system into a calm, restorative state. It's related to meditation, but more structured and easier to learn.
Where it comes from, and the evidence
Autogenic training was developed by the German psychiatrist Johannes Heinrich Schultz and first published in 1932, out of his research into relaxation, sleep and self-hypnosis. “Autogenic” means self-generated: the calm comes from within you, not from anything outside.
It's also one of the most studied relaxation methods there is. A large meta-analysis of 60 studies found benefits for anxiety, low mood and sleep difficulties, and it's been used in clinical practice across Europe — including within the German health system — for decades, with more recent reviews pointing to benefits for stress and chronic pain.
What autogenic training can help with
Lowering everyday stress and tension
Falling asleep more easily and sleeping more deeply
Calming a busy or anxious mind
Easing stress-related symptoms like tension headaches or a racing heart
Building a steadiness you can return to any time
How it works
You learn a set of simple, repeatable phrases and exercises you can practise sitting or lying down, in just a few minutes a day. With practice, your body learns to relax on cue — so you have a tool you can reach for whenever stress builds, with no app or equipment needed.
I learned autogenic training myself at the age of twelve, and it's been a companion ever since — now one of the most practical tools I share with the people I work with. I weave it into my coaching and into my signature private sessions that blend autogenic training with gentle yoga. As a coach, I share it alongside your medical care, never in place of it.
Common questions
Is autogenic training the same as meditation? It's related, but more structured — you follow a specific sequence of phrases, which many people find easier than open meditation.
How long does it take to learn? Most people feel the effects within a few weeks of short, regular practice. The full method is traditionally taught over a short series of sessions.
Do I need anything special? No — just a few quiet minutes and somewhere comfortable to sit or lie down.
Want to try it?
Book a free call to talk about how autogenic training and the rest of my approach could help you feel calmer and sleep better.
