Autogenic training (AT) is a relaxation technique developed by German psychiatrist Johannes Heinrich Schultz in 1932 to influence the autonomic nervous system. It aims to restore balance between the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest). Studies found a 14% reduction in invasive coronary artery treatment among individuals with mental illness (47% in schizophrenia cases) and an 11% increase in mortality. AT has a positive effect on mental illness and cardiovascular metabolic complications (Breznoscakova et al., 2023).

AT could be a powerful tool for athletes who often face stress and experience a decline in performance, as parasympathetic activity can lower blood pressure, slow down heart rate, and enhance immune system functioning. More studies found that AT helps to reduce stress effectively (Seo & Kim, 2019; Litwic-Kaminska et al., 2022).

 

Steps for Autogenic Training*

  • Sit in a chair or lie down, making yourself relaxed & comfortable
  • Perform a few rounds of abdominal breathing
  • Start focusing your attention on your arms
  • Slowly & quietly say to yourself 6 times “My arms feel very heavy”
  • Then quietly say to yourself “I am completely relaxed”
  • Shift your focus to other parts of your body

*Select several body parts by yourself or seek help from psychologists

 

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