Knowledge Base » Breathing & Relaxation Techniques

Schultz Autogenic Training

Developed in the 1930s by German psychiatrist Johannes Schultz, Autogenic Training is the "grandparent" of all modern relaxation techniques. And although it's almost 100 years old, its effectiveness in treating neuroses, hypertension, and insomnia is undeniable. It's a method of autosuggestion that teaches the body how to independently induce a state of deep relaxation.

What is it Based On? Two Pillars: Heaviness and Warmth

Autogenic training relies on inducing two specific physical sensations:

  1. Heaviness: The feeling of heaviness in the limbs results from complete skeletal muscle relaxation. When muscles relax, they "drop," giving the impression that the arms and legs are leaden.
  2. Warmth: The sensation of warmth is the result of blood vessel dilation (vasodilation). Stress causes them to constrict (cold hands), while relaxation causes them to dilate. This is evidence of parasympathetic system activation.

Autogenic Training on Your Phone

Learning formulas by heart and repeating them without distraction is difficult. In the Corty app, you'll find a professional, guided audio recording of a full Autogenic Training session. The narrator will lead you through each phase – from heaviness to a cool forehead – with a suitable, hypnotic tone of voice, accompanied by binaural relaxation music. It's the easiest way to learn this method.

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Scientific Sources:

  • Linden, W. (1994). "Autogenic training: A narrative and quantitative review of clinical outcome".

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All described techniques can be found in the Corty app. Download it now and start your journey to inner peace.

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