animated goddess mdbs banner animated goddess

MoonDragon's Alternative Health Information
Mind & Emotion Therapies

For "Informational Use Only".
For more detailed information, contact your health care provider
about options that may be available for your specific situation.

  • Autogenic Training Description
  • History
  • Key Principles
  • Evidence & Research
  • Conventional Medical Opinion
  • Consulting A Practitioner
  • Self Help
  • Autogenic Training Products


    Developed in Berlin in the 1920s, autogenic training (AT) claims to alleviate physical and mental problems, as well as improve work performance, creativity, and personal relationships. It consists of a series of six mental exercises that allow the mind to calm itself by switching off the "fight-or-flight" stress responses of the body. The therapy offers a rational, organized way to relax at will and mobilize the body's self-healing powers. A useful self-help treatment for stress-related conditions, AT became more established in the 1970s and is now practiced worldwide.


  • Stress-related conditions:
    • High blood pressure.
    • Eczema.
    • Migraines.
    • Insomnia.
    • Depression.
    • Nervous tension.
    • Irritable bowel syndrome.
    • Ulcers.
  • PMS.
  • Addictions.
  • Alleviation of the symptoms of AIDS.

  • MoonDragon's Health & Wellness: Hypertension (High Blood Pressure)
    MoonDragon's Health & Wellness: Dermatitis (Includes Eczema)
    MoonDragon's Health & Wellness: Migraine
    MoonDragon's Health & Wellness: Hypertension (High Blood Pressure)
    MoonDragon's Womens Health Information: Insomnia
    MoonDragon's Womens Health Information: Depression
    MoonDragon's Health & Wellness: Anxiety Disorder (Nervous Tension)
    MoonDragon's Health & Wellness: Irritable Bowel Syndrome
    MoonDragon's Health & Wellness: Indigestion
    MoonDragon's Womens Health Information: PMS - Premenstrual Syndrome
    MoonDragon's Health & Wellness: Drug Addiction & Abuse
    MoonDragon's Health & Wellness: Alcoholism
    MoonDragon's Health & Wellness: AIDS & HIV

    Dr. Schultz
    Dr. Schultz, founder of autogenic training, was influenced by 19th century studies in which patients practicing self-hypnosis reported improved well-being and relief from tension and fatigue.


    Autogenic training was developed in the 1920s by Dr. Johannes Schultz, a German neurologist and psychiatrist. The word autogenic means "generated from within" in Greek. Dr. Schultz devised six silent verbal exercises for the mind which were further developed in Canada by his colleague, Dr. Wolfgang Luthe. Now available worldwide, AT is used in some corporate staff-training programs.


    The therapeutic effects of AT are reported in more than 3,000 scientific papers. Many examples of physiological and brain-wave changes have been noted, which, when measured, resemble those produced in meditation. The Schultz Institute in Berlin and the Oskar Vogt Institute in Japan are leading research centers.


    Autogenic training's structured approach has become relatively well-established as a relaxation technique, and a few practitioners are beginning to refer patients for AT.


    Autogenic training is usually taught in groups of 6-8 patients, or on a one-to-one basis, in eight 90-minute weekly sessions.

    Before instruction, your medical history will be taken, and your physical and psychological suitability evaluated. The six exercises taught by the practitioner are done sitting or lying down, so comfortable clothes should be worn. Each exercise aims to induce relaxation in different areas of the body: heaviness in the limbs; a calm heartbeat; relaxed breathing; warmth in the stomach; and coolness in the forehead. Throughout the sequence, you will be asked to repeat set phrases, such as "my right arm is heavy," and, with practice you should be able to reach an altered state of consciousness known as "passive concentration". This is similar to medication and boosts the body's self-healing processes.


    Sitting in an upright chair.
    Sitting in an upright chair, is a position that can be used at work. It helps to relax the neck and shoulders, areas which often carry tension.

    Lying down.
    Lying down is a useful position for practicing autogenic exercises when going to sleep. Pillows are sometimes placed under the head and knees.

    Sitting in an armchair.
    Sitting in an armchair is a comfortable position, which can easily be adapted for practicing AT in a bus, train, or plane.

    At a more advanced level, "autogenic modification" involves adopting formulas that focus on specific issues; someone with asthma, for example, may use the phrase "my sinuses are cool, my chest is warm."

    Your practitioner can also teach you ways to cope with grief, anger, or anxiety, since repressed emotions ("autogenic discharges") may arise during treatment.

    It is essential that you practice autogenic exercises between classes, about 15 minutes, three times daily, noting your responses for the next session. Once taught, you can use AT as self-treatment.


  • Check with your health care provider if you have psychiatric problems.
  • Advise the practitioner if you are pregnant or have a heart condition or diabetes.

  • British Autogenic Society Autogenic Training Course For Free


    Find a quiet place free from distractions. Lie on the floor or recline in a chair. Loosen any tight clothing and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair.

    Take a few slow even breaths. If you have not already, spend a few minutes practicing diaphragmatic breathing.

    Quietly say to yourself, "I am completely calm."

    Focus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very heavy." Then quietly say to yourself, "I am completely calm."

    Refocus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very warm." Then quietly say to yourself, "I am completely calm."

    Focus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very heavy." Then quietly say to yourself, "I am completely calm."

    Refocus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very warm." Then quietly say to yourself, "I am completely calm."

    Quietly and slowly repeat to yourself six times, "My heartbeat is calm and regular." Then quietly say to yourself, "I am completely calm."

    Quietly and slowly repeat to yourself six times, "My breathing is calm and regular." Then quietly say to yourself, "I am completely calm."

    Quietly and slowly repeat to yourself six times, "My abdomen is warm." Then quietly say to yourself, "I am completely calm."

    Quietly and slowly repeat to yourself six times, "My forehead is pleasantly cool." Then quietly say to yourself, "I am completely calm."

    Enjoy the feeling of relaxation, warmth and heaviness. When you are ready, quietly say to yourself, "Arms firm, breathe deeply, eyes open."

    In addition to following these instructions, you may consider using a voice recording, such as the free MP3 audio file offered by McMaster University with directions on practicing autogenic training. Use of an audio recording will allow you to fully relax and concentrate on the technique.


    FTC Advertising & Affilate Disclosure: This website has an affiliate relationship with certain merchants selling products and we recieve commissions from those sales to help support this website. Any products listed here are not listed by any rating system. We do not rate any product or post any feedback about products listed here. We leave this to the individual merchants to provide. We do not provide product prices or shopping carts since you do not order these products directly from us, but from the merchant providing the products. We only provide the link to that merchant webpage with all related product information and pricing. The products are listed here by merchant, product use, quantity size or volume, and for nutritional supplements - dosage per unit. All product descriptions are provided by the merchant or manufacturer and are not our descriptive review of the product. We do not endorse any specific product or attest to its effectiveness to treat any health condition or support nutritional requirements for any individual.



    Amazon: Autogenic Training Products


    MoonDragon's Alternative Therapy: M&E - Art Therapy
    MoonDragon's Alternative Therapy: M&E - Autogenic Training
    MoonDragon's Alternative Therapy: M&E - Biofeedback
    MoonDragon's Alternative Therapy: M&E - Biorhythms
    MoonDragon's Alternative Therapy: M&E - Color Therapy
    MoonDragon's Alternative Therapy: M&E - Feng Shui
    MoonDragon's Alternative Therapy: M&E - Flotation Therapy
    MoonDragon's Alternative Therapy: M&E - Geomancy
    MoonDragon's Alternative Therapy: M&E - Hypnotherapy
    MoonDragon's Alternative Therapy: M&E - Light Therapy
    MoonDragon's Alternative Therapy: M&E - Meditation
    MoonDragon's Alternative Therapy: M&E - Music Therapy
    MoonDragon's Alternative Therapy: M&E - Other Therapies
    MoonDragon's Alternative Therapy: M&E - Psychotherapy
    MoonDragon's Alternative Therapy: M&E - Relaxation Breathing
    MoonDragon's Alternative Therapy: M&E - Sound Therapy
    MoonDragon's Alternative Therapy: M&E - Visualization Therapy

    MoonDragon's Womens Health Index

    | A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z |

    Health & Wellness Index


    Allspice Leaf Oil
    Angelica Oil
    Anise Oil
    Baobab Oil
    Basil Oil
    Bay Laurel Oil
    Bay Oil
    Benzoin Oil
    Bergamot Oil
    Black Pepper Oil
    Chamomile (German) Oil
    Cajuput Oil
    Calamus Oil
    Camphor (White) Oil
    Caraway Oil
    Cardamom Oil
    Carrot Seed Oil
    Catnip Oil
    Cedarwood Oil
    Chamomile Oil
    Cinnamon Oil
    Citronella Oil
    Clary-Sage Oil
    Clove Oil
    Coriander Oil
    Cypress Oil
    Dill Oil
    Eucalyptus Oil
    Fennel Oil
    Fir Needle Oil
    Frankincense Oil
    Geranium Oil
    German Chamomile Oil
    Ginger Oil
    Grapefruit Oil
    Helichrysum Oil
    Hyssop Oil
    Iris-Root Oil
    Jasmine Oil
    Juniper Oil
    Labdanum Oil
    Lavender Oil
    Lemon-Balm Oil
    Lemongrass Oil
    Lemon Oil
    Lime Oil
    Longleaf-Pine Oil
    Mandarin Oil
    Marjoram Oil
    Mimosa Oil
    Myrrh Oil
    Myrtle Oil
    Neroli Oil
    Niaouli Oil
    Nutmeg Oil
    Orange Oil
    Oregano Oil
    Palmarosa Oil
    Patchouli Oil
    Peppermint Oil
    Peru-Balsam Oil
    Petitgrain Oil
    Pine-Long Leaf Oil
    Pine-Needle Oil
    Pine-Swiss Oil
    Rosemary Oil
    Rose Oil
    Rosewood Oil
    Sage Oil
    Sandalwood Oil
    Savory Oil
    Spearmint Oil
    Spikenard Oil
    Swiss-Pine Oil
    Tangerine Oil
    Tea-Tree Oil
    Thyme Oil
    Vanilla Oil
    Verbena Oil
    Vetiver Oil
    Violet Oil
    White-Camphor Oil
    Yarrow Oil
    Ylang-Ylang Oil
    Healing Baths For Colds
    Herbal Cleansers
    Using Essential Oils


    Almond, Sweet Oil
    Apricot Kernel Oil
    Argan Oil
    Arnica Oil
    Avocado Oil
    Baobab Oil
    Black Cumin Oil
    Black Currant Oil
    Black Seed Oil
    Borage Seed Oil
    Calendula Oil
    Camelina Oil
    Castor Oil
    Coconut Oil
    Comfrey Oil
    Evening Primrose Oil
    Flaxseed Oil
    Grapeseed Oil
    Hazelnut Oil
    Hemp Seed Oil
    Jojoba Oil
    Kukui Nut Oil
    Macadamia Nut Oil
    Meadowfoam Seed Oil
    Mullein Oil
    Neem Oil
    Olive Oil
    Palm Oil
    Plantain Oil
    Plum Kernel Oil
    Poke Root Oil
    Pomegranate Seed Oil
    Pumpkin Seed Oil
    Rosehip Seed Oil
    Safflower Oil
    Sea Buckthorn Oil
    Sesame Seed Oil
    Shea Nut Oil
    Soybean Oil
    St. Johns Wort Oil
    Sunflower Oil
    Tamanu Oil
    Vitamin E Oil
    Wheat Germ Oil


  • MoonDragon's Nutrition Basics Index
  • MoonDragon's Nutrition Basics: Amino Acids Index
  • MoonDragon's Nutrition Basics: Antioxidants Index
  • MoonDragon's Nutrition Basics: Enzymes Information
  • MoonDragon's Nutrition Basics: Herbs Index
  • MoonDragon's Nutrition Basics: Homeopathics Index
  • MoonDragon's Nutrition Basics: Hydrosols Index
  • MoonDragon's Nutrition Basics: Minerals Index
  • MoonDragon's Nutrition Basics: Mineral Introduction
  • MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index
  • MoonDragon's Nutrition Basics: Dietary Supplements Introduction
  • MoonDragon's Nutrition Basics: Specialty Supplements
  • MoonDragon's Nutrition Basics: Vitamins Index
  • MoonDragon's Nutrition Basics: Vitamins Introduction


  • MoonDragon's Nutrition Basics: 4 Basic Nutrients
  • MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients
  • MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute?
  • MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods
  • MoonDragon's Nutrition Basics: Foods That Destroy
  • MoonDragon's Nutrition Basics: Foods That Heal
  • MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals
  • MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods
  • MoonDragon's Nutrition Basics: Phytochemicals
  • MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce
  • MoonDragon's Nutrition Basics: Limit Your Use of Salt
  • MoonDragon's Nutrition Basics: Use Proper Cooking Utensils
  • MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water


  • MoonDragon's Nutrition Information Index
  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
  • MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
  • MoonDragon's Nutrition Information: Food Additives Index
  • MoonDragon's Nutrition Information: Food Safety Links
  • MoonDragon's Aromatherapy Index
  • MoonDragon's Aromatherapy Articles
  • MoonDragon's Aromatherapy For Back Pain
  • MoonDragon's Aromatherapy For Labor & Birth
  • MoonDragon's Aromatherapy Blending Chart
  • MoonDragon's Aromatherapy Essential Oil Details
  • MoonDragon's Aromatherapy Links
  • MoonDragon's Aromatherapy For Miscarriage
  • MoonDragon's Aromatherapy For Post Partum
  • MoonDragon's Aromatherapy For Childbearing
  • MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing
  • MoonDragon's Aromatherapy Chart of Essential Oils #1
  • MoonDragon's Aromatherapy Chart of Essential Oils #2
  • MoonDragon's Aromatherapy Tips
  • MoonDragon's Aromatherapy Uses
  • MoonDragon's Alternative Health Index
  • MoonDragon's Alternative Health Information Overview
  • MoonDragon's Alternative Health Therapy Index
  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
  • MoonDragon's Alternative Health: Therapeutic Massage
  • MoonDragon's Holistic Health Links Page 1
  • MoonDragon's Holistic Health Links Page 2
  • MoonDragon's Health & Wellness: Nutrition Basics Index
  • MoonDragon's Health & Wellness: Therapy Index
  • MoonDragon's Health & Wellness: Massage Therapy
  • MoonDragon's Health & Wellness: Hydrotherapy
  • MoonDragon's Health & Wellness: Pain Control Therapy
  • MoonDragon's Health & Wellness: Relaxation Therapy
  • MoonDragon's Health & Wellness: Steam Inhalation Therapy
  • MoonDragon's Health & Wellness: Therapy - Herbal Oils Index

  • For a full list of available products from Mountain Rose Herbs, click on banner below:

    Starwest Botanicals

    HerbsPro Supplement Store


    Up to 70% Off Bath & Beauty - evitamins


 Herbs, Foods, Supplements, Bath & Body

    Chinese Herbs Direct

    Ayurvedic Herbs Direct

    Pet Herbs Direct

    Wild Divine - Stress relief training software and meditation.

    Aleva Health - Hosiery, Orthopedics, Wound Care, Support, Diabetic Socks

    ShareASale Merchant-Affiliate Program


    A website map to help you find what you are looking for on's Website. Available pages have been listed under appropriate directory headings.