In this article
- What is Schultz autogenic training?
- How heaviness and warmth formulas work
- How autogenic training differs from Jacobson relaxation
- Possible benefits of autogenic training
- When to take care
- Preparing for practice
- Autogenic training: a step-by-step guide
- A short heaviness and warmth practice
- Autogenic training for anxiety and stress
- Autogenic training before bed
- Common mistakes
- Frequently asked questions
- Practices to help the body relax
Schultz autogenic training
Sometimes the day is over, yet the work conversation continues in your head: your thoughts return to tasks, your shoulders stay raised, your jaw remains clenched and your body cannot settle into rest. Telling yourself to “calm down” usually only makes you more frustrated.
Autogenic training offers a different approach. Instead of fighting your thoughts, you gently direct your attention to sensations in the body and repeat short phrases: “My arm is heavy”, “My arms are warm”, “I am calm”. Gradually, your attention may become steadier, your muscles let go of unnecessary effort and a sense of rest becomes easier to notice.
To begin, two basic sensations are enough: heaviness and warmth. This practice takes about 10 minutes, requires no special equipment and can be done sitting or lying down.
What is Schultz autogenic training?
Autogenic training is a method of self-regulation developed by German physician Johannes Heinrich Schultz and published in 1932. “Autogenic” means “arising from within”: rather than deliberately tensing muscles, you use calm attention and autosuggestion to create conditions for natural relaxation.
The classical introductory stage includes six exercises. They involve sensations of heaviness in the arms and legs, warmth, a calm heartbeat and breathing, warmth in the abdomen and coolness at the forehead.
You learn these elements gradually, rather than in a single session. For a beginner practising independently, the first two exercises—heaviness and warmth—are enough. Add work with heartbeat and other internal sensations only after you have learned the basics, ideally with a professional trained in the method.
How heaviness and warmth formulas work
During autogenic training, you do not need to make your arm heavy or convince yourself that you feel something you do not. The phrase simply guides your attention. Repeat it slowly and observe actual sensations: the weight of your arm on its support, the warmth of your skin, tingling, softness or less tension.
Heaviness is commonly associated with muscle relaxation. When an arm rests freely on a surface and you no longer need to hold it up, it may feel heavier.
Warmth directs your attention towards calm bodily sensations. Some people find that their palms become warmer; others notice only slight warmth or tingling, while some feel no change at first.
All these experiences are normal. The aim is not to produce a particular effect, but to maintain passive, friendly attention to your body for a few minutes.
How autogenic training differs from Jacobson relaxation
Both techniques help you notice tension and move towards rest, but they use different approaches.
- In Jacobson’s method, you deliberately tense your muscles for a few seconds, then relax them. The contrast between effort and release is central.
- In Schultz’s method, you do not deliberately tense your muscles. You lie or sit still, repeat short phrases and passively observe heaviness, warmth and other sensations.
If movement and a clear physical action make relaxation easier for you, progressive muscle relaxation may suit you better. If you prefer a quieter practice without tensing your muscles, you could try autogenic training.
Possible benefits of autogenic training
Autogenic training is used as an additional way to manage everyday stress and develop self-regulation skills. Regular practice may help you:
- switch from activity to rest;
- reduce your sense of tension;
- notice bodily signs of stress earlier;
- bring your attention back from a stream of thoughts to your body;
- create a calm bedtime ritual;
- maintain your focus on one simple sensation.
Research into autogenic training has shown promising results for some conditions, but the quality of studies and their findings vary. It is best viewed as an additional self-care skill, rather than a way to treat an anxiety disorder, insomnia, migraine or another illness on your own.
When to take care
Autogenic training is generally considered a gentle practice, but focusing on internal sensations does not suit everyone. If you have a serious physical or mental health condition, discuss the method with your healthcare professional before starting. Relaxation should not replace prescribed treatment.
For your first session, limit the practice to heaviness and warmth. Do not try to slow your heartbeat or breathing through willpower. A classical autogenic formula invites calm observation of natural processes, rather than control over them.
Stop if you feel dizzy, short of breath, very weak, numb or nauseated, if your anxiety noticeably increases or if upsetting memories arise. Open your eyes, look around, move your arms and legs and return to your usual activities.
For people with panic attacks, pronounced dissociation, psychotic symptoms or a history of trauma, an inward focus can sometimes increase discomfort. In these circumstances, it is safer to learn the technique with a doctor or psychotherapist, or choose a practice that directs attention towards external points of support.
Do not practise while driving, operating machinery or in any situation that requires quick reactions.
Preparing for practice
Set aside 10–15 minutes in a calm setting for your first session. It is better not to begin immediately after a heavy meal or when you need to rush somewhere.
Before you begin:
- sit in a stable armchair with support for your back, or lie on your back;
- loosen tight clothing and remove your shoes;
- let your arms rest freely without crossing them;
- place your feet firmly on the floor, or let your legs rest freely;
- put away your phone and other distractions;
- close your eyes only if that feels comfortable.
Take two or three ordinary, calm breaths. Do not try to breathe more deeply or slowly than usual. Breathing remains natural during autogenic training.
Repeat the formulas silently, slowly and without forcing them. You can repeat a phrase 4–6 times, leaving a short pause between repetitions.
Autogenic training: a step-by-step guide
The following simplified practice is for beginners. It uses only formulas for calm, heaviness and warmth, and takes about 10 minutes.
1. Find a comfortable position
Notice your points of support: your back against the chair or surface, your hands on your thighs or beside your body, your heels and legs. Allow your body to take up as much space as it needs.
2. Settle into rest
Silently say, “I am calm” or “I feel calm”. Repeat the phrase 2–3 times. Do not check whether calm has arrived. Simply notice your body’s position and the natural movement of your breathing.
3. Notice heaviness in one arm
Begin with your right or left arm—whichever makes it easier to maintain attention. Slowly repeat 4–6 times:
“My right arm is heavy”
or
“My left arm is heavy”.
Do not create heaviness deliberately. Notice the weight of your palm, forearm and upper arm on their support. If you feel nothing unusual, continue repeating the phrase calmly.
4. Extend the sensation to both arms
Bring your attention to the other arm, then silently say:
“Both my arms are heavy”.
Repeat 4–6 times. Imagine that your arms no longer need to hold anything. Your shoulders are free, your fingers are soft and your elbows rest quietly.
5. Add heaviness in the legs
Direct your attention to your thighs, lower legs and feet. Repeat:
“My legs are heavy”.
Notice how the surface supports the weight of your legs. Then combine the sensations a few times:
“My arms and legs are heavy. I am calm”
or
“My arms and legs are heavy. I feel calm”.
6. Move to the sensation of warmth
Begin again with one arm. Repeat 4–6 times:
“My right arm is warm”
or
“My left arm is warm”.
Notice the temperature of your palm, fingers and forearm. You might imagine that your arm rests under a soft blanket or is warmed by gentle sunlight. You do not need to produce a strong sensation.
7. Notice warmth in your arms and legs
Slowly repeat:
“Both my arms are warm”.
“My legs are warm”.
“My arms and legs are heavy and warm. I am calm”
or
“My arms and legs are heavy and warm. I feel calm”.
Stay with these sensations for about a minute. Let your breathing take care of itself. If your attention wanders, calmly return to one short formula.
8. Finish the practice gently
If you are practising during the day, return from relaxation gradually. Silently say, “I have rested” or “I feel rested”. Then:
- close and open your hands;
- bend your elbows;
- take an ordinary, slightly more active breath in;
- move your feet and stretch gently;
- open your eyes and get up slowly.
Before bed, you do not need an active ending. You can finish with a calming phrase and allow yourself to fall asleep.
A short heaviness and warmth practice
When time is limited, try this shortened 3–5-minute version.
- Get comfortable and notice your support.
- Silently say “I am calm” or “I feel calm” twice.
- Repeat “My arms are heavy” four times.
- Repeat “My arms are warm” four times.
- Say “My arms and legs are heavy and warm” a few times.
- Observe the sensations quietly for about 30 seconds.
- Finish by moving your hands and feet and opening your eyes.
If heaviness or warmth does not appear, do not force extra repetitions. Finish the practice and return to it another day.
Autogenic training for anxiety and stress
When you feel anxious, your attention often jumps between thoughts while your body stays ready to act. Short, repeated phrases provide a simple point of focus and help you notice support, the weight of your arms and legs, and the temperature of your skin.
Learn autogenic training when you are relatively calm, rather than trying it for the first time at the peak of anxiety. Once the sequence is familiar, it will be easier to use after a difficult conversation, before an important event or at the end of the working day.
An inward focus does not suit everyone during a panic attack. If attention to your breathing, heartbeat or body increases fear, open your eyes and turn towards your surroundings: name a few objects around you, feel your feet on the floor and listen to sounds. Seek professional help for recurring attacks.
Autogenic training before bed
Before sleep, you can practise in bed. Leave out the active ending and use the calmest formulas:
- “My arms are heavy”;
- “My legs are heavy”;
- “My arms and legs are warm”;
- “I am calm” or “I feel calm”.
Do not turn the exercise into a test of whether you will fall asleep. The aim is to give your body a few quiet minutes of rest, rather than force sleep. Even if sleep does not come, the practice can provide a quiet transition from activity to nighttime rest.
Common mistakes
Trying to force a sensation
The phrases are not commands to your body. You do not need to tense your arm, press it into the surface or imagine intense heat. Repeat the formula calmly and observe.
Checking the result too often
Asking “Is my arm heavy yet?” can bring tension back. Replace judgement with simple observation: “Here is the weight of my palm. Here is the touch of my clothing. Here is the temperature of my fingers”.
Trying all six classical exercises at once
The technique develops gradually. Begin with heaviness, then add warmth. Do not try to influence your heartbeat or breathing on your own.
Practising only during intense stress
First repeat the exercise at a calm time. The phrases and sequence will become familiar, making the skill easier to use in difficult moments.
Forgetting to finish
Do not jump up immediately after a daytime session. Return to activity by moving your hands and feet, open your eyes and only then stand up.
Seeing a lack of warmth as failure
Sensations differ between people and can change from day to day. Sometimes relaxation feels like softness, tingling, slower thoughts or simply a wish to lie still a little longer, rather than warmth.
How often to practise
Begin with one short session a day for a week. For the first few days, you can work only with heaviness in the arms. Then add heaviness in the legs and the warmth formulas.
Consistency matters more than duration. Five calm minutes each day are usually more useful than an occasional half-hour practice spent rushing or waiting for immediate results.
Frequently asked questions
How long does autogenic training take?
For a first introduction, 5–10 minutes are enough. The classical method is learned gradually and can take longer, but when practising independently, begin with short heaviness and warmth formulas.
Do I need to say the formulas aloud?
No. They are usually repeated slowly in your mind. If your attention wanders quickly, you can use an audio recording with a calm voice for your first sessions.
What if one arm feels warmer or heavier than the other?
You do not need to correct anything. Uneven sensations are common. Simply notice the difference without judging it and continue.
Can I replace “I am calm”?
Yes. If the phrase feels unnatural, choose a more neutral version: “I am resting”, “I allow my body to relax” or “There is no need to rush right now”. Keep it short and calm, and choose words that do not provoke an inner argument.
Can I practise every day?
Yes, if the practice feels comfortable and does not make you feel worse. Begin with a few minutes and increase the duration gradually.
Will autogenic training help me fall asleep quickly?
It may help you settle into rest, but it cannot guarantee sleep within a particular time. If insomnia persists, consult a doctor and do not use autogenic training in place of assessment and treatment.
Can I practise when I feel anxious?
Yes, if focusing on your body brings relief. If internal sensations increase fear, stop, open your eyes and turn your attention to your surroundings.
Practices to help the body relax
After autogenic training, you can move gently or choose a calm practice to help your body regain freedom of movement:
- Release muscle tension — 10 minutes
- Release muscle tension — 15 minutes
- Release muscle tension — 20 minutes
You do not need to relax perfectly. Get a little more comfortable, repeat a few simple phrases and give your body time to notice that it can let go of effort now.
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