Schultz’s Autogenic Training: What Is It?

Schultz’s autogenic training is a technique developed during the first third of the 20th century. Its creator, Johannes Heinrich Schultz, devised it as a method of achieving a state of relaxation achieved with hypnosis. Since then, it has been used to counteract feelings of tension and anxiety.

It is based on a series of self-affirmations used through six exercises. The goals are to achieve a natural guided response with lower heart rate and calm breathing and thus increase emotional well-being. Today we will talk about the basics and some of the basic exercises that are part of this training.

What is Schultz’s autogenic training?

The first thing you should know is that Schultz’s autogenic training is part of what is called relaxation therapies. These were devised to counteract the symptoms of anxiety and have been shown to be very effective in some patients.

Specifically, evidence suggests that this method can generate up to 78% relaxation compared to the original state. This is why many therapists use it for patients with social or generalized anxiety disorder.

Studies have shown its effectiveness in research. Some variables, such as improved mood, cognitive performance, and overall quality of life, continue to support use today.

Despite this, it should always be used with the approval of a specialist and not as a substitute for your current pharmacological or psychological treatment. In this sense, Schultz’s training is more of a complementary approach.

Schultz’s exercises for the autogenic training

Autogenic training is based on self-affirmations. Therefore, no external equipment is needed.

It can take a few weeks to get to know the steps completely, which depends on the results you get. Before you learn the process, we first suggest that you remember the following:

• Perform the exercises in a quiet place that is free of distractions.
• If you want, you can use background music. Songs used during meditation are helpful.
• Wear loose clothing and avoid items that generate any kind of pressure on your body, such as watches, belts, glasses, necklaces and the like.
• Perform the exercises lying on the floor, a yoga mat, the bed or the sofa. You can also make them on a chair, but make sure it is comfortable.

Along with these considerations, you should also free your mind from the worries you have at the moment, turn off your cell phone and remove any influence from the technology. Make sure the light in the room is natural. Once you have secured this, move on to the following exercises.

1. Weight

The first exercise in Schultz’s autogenic training focuses on weight. Many specialized therapies base the method only on this first step. It focuses on the limbs with sentences that you repeat in your head and then quietly.

Start by concentrating on your arms. Close your eyes, and while visualizing these extremities in your imagination, calmly repeat the following sentence: “My arms are very heavy”. Repeat it 6 times in 3 minutes. That is, try to do it every 30 seconds. Then end with a subdued voice: “I am very calm”.

Perform the process again, but this time focusing on your legs. Remember to do it with your eyes closed and without moving. When you are done, make small bends of these extremities to get out of the state of relaxation.

2. Heating

This is done after the previous exercise, however, without leaving the semi-hypnotic state if you want to perform the whole method. This time you will concentrate on the heat in the extremities.

The sentence will be the following: “My arms are very warm”. Repeat it 6 times inside the head for 3 minutes. Finish quietly with the phrase: “I am very calm”.

Apply the process with your legs following the same indications. If you have time for it, you can do it for each one and point it out while repeating the first sentence. Try to breathe slowly, keep your eyes closed and avoid thoughts unrelated to the activity.

Cardiac regulation in the autogenic training

The therapy continues to calm the pulse. It is something that helps control blood pressure levels and thus achieve greater relaxation. The goal is to feel your heartbeat so you can connect to it for 3 minutes. If you use music, make sure it has a low volume.

The phrase you want to repeat in your mind is “my heart beats calmly and normally”. Do this as many times and as long as the previous exercises, and always try to feel the beats in the intervals where you remain silent. At the end of the last cycle you say “I am very calm”.

4. Respiratory regulation

Although all of Schultz’s autogenic training is performed with controlled breathing, it will play a leading role in this exercise. Say in your mind the following 6 times: “My breathing is calm and regular”. Try repeating it every 30 seconds, but only about. Avoid counting seconds at all times.

When you mention it for the last time, say softly: “I am very calm”. You should inhale and exhale deeply during this cycle. Avoid making it through your mouth and take the time to feel the air move in and out of your lungs.

5. Regulation of the abdominal area in the autogenic exercise

During this exercise, you will concentrate on the entire abdominal area with as much intensity as you did during the first exercises. The phrase that you want to repeat 6 times inside your head is the following: “My abdomen is hot”. Finish by saying gently: “I am very calm”.

It is not enough just to repeat this and the other sentences. You need to focus all your attention on the corresponding areas. You may have difficulty with it the first time, but over time you will be able to perform the technique perfectly.

6. Cool the pan

The final exercise of Schultz’s autogenic workout focuses on your forehead. During the process, repeat the sentence: “My forehead is pleasantly cool”. Do this 6 times slowly, clearly and at 30 second intervals on average.

As this is the last phase of the activity, you will end by saying gently: “Stable arms, deep breathing and open eyes”. Immediately afterwards, you open your eyes and get out of the little hypnosis by moving your limbs and getting up slowly.

What is Schultz’s autogenic training used for?

Whether you choose to do it in whole or in part, Schultz’s autogenic training has been used for almost 100 years for various purposes. Those that have been supported by science include the following.

Stress management

Research published in 2019 suggests that autogenic exercise has positive effects on stress management. The method can be used as a preventative system to reduce nervousness in the medium to long term.

As we pointed out at the beginning, it should not be used as a substitute for medication prescribed by a specialist. The education must always be seen as complementary.

Control of headaches

Evidence suggests that the use of this exercise in the long run can be helpful for those who need to deal with headaches. It is most useful for tension headaches, although it can also be used for migraines.

Patients should be careful about what results they can expect. Still, it can be used as an alternative if other treatments prove ineffective.

Regulation of sleep patterns

Research published by Primary Health Care Research & Development indicates that Schultz’s autogenic method can help control sleep patterns. This would e.g. be helpful for those who suffer from insomnia.

The positive effects on an emotional level produced by the therapy are thought to help counteract sleep disorders. Stress is one of the main causes. By controlling it through exercise, it can be reduced and thus improve the quality of life.

As an adjunctive treatment for irritable bowel syndrome

A study published in Applied Psychology and Biofeedback suggests that sessions can help counteract the symptoms of irritable bowel syndrome. Along with pharmacological treatment and lifestyle changes to alleviate the condition, Schultz’s training may be the answer for those who experience chronic irritable bowel syndrome.

As a palliative cancer treatment

The method has also been used as self-help therapy in the early stages of cancer. Research published in the European Journal of Oncology Nursing showed that positive emotional outcomes can be achieved after this activity.

The study focused on patients with breast cancer, although it also suggests that it may be used for other cancers.

It is useful in helping patients achieve self-acceptance of the disease and connection to their own body. It also aims to help them experience states of relaxation after chemotherapy or radiation therapy.

Useful tips for Schultz’s autogenic training

Although you should ideally perform the entire activity with all six phases, you can also select only one of them if your schedule prevents you from performing them all. You can train at any time of the day.

The activity is performed alone, in a group or with the help of a therapist. Choose the method that makes you feel most comfortable and where you think you can achieve the most relaxation. Remember that although some of the benefits have been scientifically supported, they vary in practice .

Contact your specialist if you suffer from a condition you want to treat with exercise, as long as you do not give up medication or the main therapy. The results are more tangible when long-term training is included.