In this blog article, we would like to show you how to Stress through autogenic training. We will explain what autogenic training is. We will then explain how it works and how you can use it in your everyday life.
What is autogenic training?
Autogenic training is a relaxation method for body and mind. The method was developed in 1932 by the German doctor Johannes H. Schultz. Schultz had studied hypnosis for a long time and was familiar with the effect of suggestions. His aim was to put himself into a state of relaxation without active external support.
Autogenic training is a form of self-hypnosis that results in a change in physical and vegetative functions. These include, in particular, blood circulation, pulse rate and breathing, which are put into a state of rest. In contrast to progressive muscle relaxation, the target state is not achieved indirectly via a voluntary process. Instead, you achieve calm directly through mental concentration.
How does autogenic training affect my body?
A study by Stetter and Kupper in 1998 proved that autogenic training has positive effects on the following psychosomatic dysfunctions:
- Asthma
- High blood pressure
- Muscle tone disorders
- Intestinal diseases
- Glaucoma
- Neurodermatitis
It has also been proven that autogenic training can be used to support sleep problems, anxiety disorders or to prepare for childbirth. It has even been shown to have a positive effect on headaches. Take a look at our article on the subject of health Coaching for managers.
Furthermore, various studies have shown positive effects on mood (including depressive moods) and subjective quality of life. Have you already read our article about Burn-out read?
However, there are also contraindicators. These include exogenous, acute schizophrenic or affective psychosis. Furthermore, the willingness of many patients to undergo therapy can be improved if autogenic training is added to the therapeutic program. Autogenic training is an effective and sensible component of preventive, rehabilitative or therapeutic measures and can also be part of therapeutic measures that include naturopathy. Also in Health Coaching this method is used regularly.
What does the training look like in practice?
This training is carried out in a sitting or lying position, and your coach can now also help you with this. Online support. Certain phrases are used to focus on specific parts of the body or other processes in the body or mind. By repeating these formulas several times, after some training time, preferably under guidance, the state of relaxation is achieved automatically. Instructions can be given by experienced trainers or with free videos and audio recordings. Our experts will be happy to explain our Approach. Autogenic training, tool against stress!
The first phase is used to influence physical processes.
The basic exercises include:
- Heavy exerciseStarting from one part of the body, the practitioner learns the idea of heaviness. The heaviness extending to the whole body serves to generally calm down. One possible exercise formula is: „The right arm is heavy“.
- Heat exerciseThe practitioner imagines that a part of the body feels warm. The warmth exercise causes the blood vessels to dilate and calms the body. One possible exercise formula is: „The right arm is completely warm“.
- Heart exerciseConcentrating on the heartbeat calms it down. One possible exercise formula is: „The heart beats calmly and evenly“.
- Breathing exerciseIt has a balancing effect on the breathing rate. One possible exercise formula is: „Breathe very calmly“.
- Solar plexus exerciseThe thoughts are directed towards relaxing and harmonizing the digestive organs. One possible exercise formula is: „solar plexus flowing warm“.
- Head exercise: Through self-imagination, the head becomes cool and clear. One possible exercise formula is: „Forehead pleasantly cool“.
The second phase of the training uses a Waking dream technique. Through guidance, you develop images with your own imagination, which then enter your consciousness and can be reflected upon. This waking dream technique not only enables deeper self-awareness. If autogenic training is carried out by a qualified psychotherapist, the method can also be a way of overcoming conflicts and finding new solutions. Please also take a look at our article on the topic Team building on our blog. If you have any questions Contact us with us.
Practical tips: How to get the most out of your coaching
The success of a coaching process depends largely on your own willingness and preparation. Before you start coaching, you should take the time to clearly formulate your goals. What exactly do you want to change? What specific results do you expect? The more precise your objectives, the more focused the coaching process can be.
Between the individual sessions, it is important to actively integrate the insights you have gained into your everyday life. Keep a coaching diary in which you record your progress, challenges and "aha" moments. This reflection reinforces the transfer effect and makes your personal development visible. Many of our clients report that the time between sessions is crucial for lasting change.
Be open to new perspectives and be prepared to question habitual thought patterns. A good coach will challenge you without overwhelming you. Trust the process, even if individual steps seem unfamiliar at first. The best results are achieved when you get involved in the collaboration and play an active role in shaping it. Our experience at Ihr Coaching Institut in Frankfurt has shown that clients who have this basic attitude achieve their goals much faster and more sustainably.
Scientific basis and effectiveness
The effectiveness of coaching has been proven by numerous scientific studies. A meta-analysis by the International Coach Federation shows that 80% of coached individuals experience a significant improvement in their self-efficacy. Other studies show positive effects on stress reduction, decision-making quality and interpersonal communication.
Research provides impressive results, particularly in the area of leadership development. A study by the Manchester Consulting Group showed an average return on investment of 5.7 times the coaching budget invested. The improvements were reflected in increased productivity, higher employee satisfaction and improved working relationships.
Neurobiological research explains why coaching is so effective: new neuronal connections are formed in the brain through targeted reflection and new experiences of action. This process, known as neuroplasticity, enables lasting changes in behavior. At Ihr Coaching Institut, we work exclusively with evidence-based methods that put these scientific findings into practice. Our certified coaches combine sound specialist knowledge with many years of practical experience.
Conclusion
Autogenic Training, a tool against stress, is not a topic that can be reduced to a simple formula. The most important findings from this article:
- Professional support makes all the difference: Whether in a business or personal context - an experienced coach measurably accelerates development processes.
- Individual fit counts: There is no one-size-fits-all solution. The right method and the right coach are crucial to success.
- Act now: Knowledge alone changes nothing. The first step is always the most important - and often the most difficult.
If you are ready to take the next step, we are at your side as experienced sparring partners. A non-binding initial consultation will clarify whether and how we can support you.
The coaching process: procedure and phases
A professional coaching process follows a clear structure that is divided into several phases. In the orientation phase, the coach and client clarify the issue together, define specific goals and agree on the framework for the collaboration. This clarification of the assignment is crucial for later success, as it determines the direction and focus of the entire process.
During the work phase, new perspectives are opened up, resources activated and concrete action strategies developed with the help of various coaching methods. Your coach will ask specific questions to stimulate reflection and support you in developing individual solutions. Between sessions, you put the insights gained into practice and gain new experiences.
The final phase is used for reflection and sustainability assurance. Together, you evaluate the progress you have made, anchor successful strategies and plan the next steps for your further development. At Ihr Coaching Institut, we attach particular importance to careful evaluation so that you can clearly state the benefits of your coaching - both for yourself and for your employer.
Read also: What is stress?, Coaching basics, Executive Coaching Frankfurt
What is autogenic training and how does it work?
Autogenic training is a relaxation technique based on the idea that the body is able to heal and regenerate itself. It consists of a series of visualization and concentration techniques with which the practitioner learns to relax their body, regulate their breathing and repeat positive affirmations. Regular training can reduce stress, anxiety and physical complaints.
What are the benefits of autogenic training?
Autogenic training has many benefits. It can help reduce stress and anxiety, improve sleep, promote physical health, increase self-confidence and emotional stability and improve cognitive function. Autogenic training can also help improve creative performance, athletic performance, mental strength and overall well-being.
How can you learn autogenic training?
Autogenic training can be learned under the guidance of a qualified trainer or by studying books, online courses or videos. The technique consists of six basic exercises that relax the body and mind. It is important to practise regularly and systematically in order to master the technique and experience the benefits. Autogenic training can also be practiced in a group or integrated into everyday life to achieve long-term positive effects.
How long does a typical coaching process take?
A typical coaching process comprises 8-12 sessions over a period of 3-6 months. The exact duration depends on the individual goals and progress. Initial results can often be seen after 2-3 sessions.
How can I recognize a reputable coach?
Look for recognized certifications (ICF, DBVC, DCV), sound training, demonstrable professional experience and transparent methods. A reputable coach offers a non-binding initial consultation and works with clear agreements.
What is the difference between coaching and therapy?
Coaching is future-oriented and focuses on achieving goals and developing potential. Therapy, on the other hand, treats mental illnesses and focuses on the past. Coaching is aimed at healthy people who want to develop further.
Can coaching also take place online?
Yes, online coaching is just as effective as face-to-face coaching. Studies show that the coaching results are comparable regardless of the format. Online coaching also offers flexibility and time savings.
Here is an example of a possible free application:
Would you like to benefit from the use of coaching in your company?
Arrange a free initial consultation now! Our experts will be happy to advise you.
About the author
Tim S. Tabrizi is the founder and managing director of Ihr Coaching Institut (Frankfurt). Certified Executive Coach (ICF, DBVC) with over 15 years of experience. 35 coaches throughout Germany. LinkedIn profile | Your coaching institute on LinkedIn | Author page →
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