Autogenic Training (AT)

Relaxation, Balance, Stress management...

Autogenic training (AT) is a very effective, recognised, European self-relaxation technique, that leads to rapid relaxation in stressful situations.

Furthermore, it is used in nervousness, sleep disorders and psychosomatic diseases such as headaches, digestive disorders, hypertension etc.


Autogenic means self-generating - you support yourself by activating your resources!


AT was developed by the psychiatrist Johannes Heinrich (Germany) in 1920 and based on the fact that a feeling of deep relaxation can be brought on by "yourself" (autogenic) through autosuggestion and imagination.

This reduces the intensity of the stress felt within the body and replaces it with a calmer physiological condition.

How to exercise Autogenic Training (AT)

With the support and guidance of a therapist, you are gradually learning to practice a set of easy mental exercises using designated phrases that are repeated as silent thoughts, while sitting or lying in a specific, supported and neutral posture.

These exercises focus on: calm down, heaviness in the muscular-skeletal system and warmth in the circulatory system. They are followed by an awareness of your breathing, heartbeat,  abdomen and the coolness of your forehead.

You learn to put yourself, with short simple formulas, in a kind of "semi-hypnosis state" but, keep "in control" over your actions and suggestions.

This allows your body and mind to switch off the stress and promotes rest, deep relaxation, and recovery instead.

Autogenic means self-generating - you are practically treating yourself.

If you practising AT for a few minutes several times a day, you'll gradually learn this self support technique and will enjoy its benefits for life!

How Autogenic Training can help you

Body sensations and functions are influenced and changed.


AT cannot only influence the autonomic nervous system and thus compensate for physical and mental disorders, it can also alleviates pain,relieve cramps and other unpleasant sensations


AT can be used for many ailments and illnesses or simply for general relaxation.

It can help with:

  • Stress

  • Sleep disorders

  • Inner unrest

  • High blood pressure

  • Muscle tension

  • Anxiety and phobias

  • Depression

  • Blockages

  • Concentration problems

  • Headaches

  • Migraines

  • Premenstrual Syndrome (PMS)

  • Burn-out syndrome

  • Chronic pain

  • Asthma

  • Tinnitus (ear noises)

  • Digestive disorders

  • Cardiovascular complaints

  • Hyperactivity

What are the risks of Autogenic Training?
AT has no risks when used properly.
In general, for certain diseases, such as bronchial asthma, heart problems and depression, you should first consult your doctor.
AT can be a very positive improvement to a standard medical therapy. To what extent At
can supports a medical therapy should always be clarified by a doctor.