Autogenic Exercise

A Relaxation Technique for Mind and Body

Autogenic training is a relaxation technique developed by a German psychiatrist named Johannes Schultz around 1932.

Dr. Schultz created the Autogenic Exercise as a method for influencing the autonomic nervous system. Autogenic training helps to restore the balance between the activity of the sympathetic (flight or fight) and the parasympathetic (rest and digest) branches of the autonomic nervous system. This balance has important health benefits, as the parasympathetic activity lowers blood pressure, slows the heart rate, and stimulates the function of the immune system. The Autogenic exercise can be used to relieve many stress-induced mental and emotional conditions.

The Autogenic technique involves the daily practice of sessions that last around twelve minutes. It is recommended to practice 3 times a day for optimum results. Ideally start in the morning, then again around mid-day or lunchtime and then again in the evening.  That said, benefits can be achieved by using the Autogenic Exercise even once per day.

During the recorded session, there is a repeated set of visualization that induces a state of relaxation. This process will induce the parasympathetic branch of the nervous system to activate a relaxation response.

The session should be practiced in a relaxed posture such as sitting, reclining, or lying down, whichever is most comfortable. Make sure your legs, feet, arms and hands are uncrossed. At the end of the recording, you will have the option to reawaken your body or remain in a relaxed state or even drift off to sleep if you desire. Never listen to the recording while driving or operating machinery.