Autogenic training is a form of mental workout that aims to induce a state of relaxation and well-being and stimulate 'self-healing' body processes. The German psychiatrist and neurologist Johannes Schultz originally introduced this relaxation technique.

At the beginning of the Nineteenth century Dr Shultz became interested in the work of Oskar Vogt, a doctor who used self-hypnosis to obtain a state of relaxation and to reduce tension in his patients. Vogts, who dedicated his life to psychosomatic medicine, noticed that by using simple verbal exercises, several of his patients managed to hypnotise themselves and obtain considerable psychophysical benefits.

Schultz attempted to obtain the same results without hypnosis, instructing his patients to mentally use certain verbal expressions and focus on specific body sensations. In 1912 he published his first work on 'Autogenic exercises' and in 1932, with the publication of 'Autogenic Therapy', properly defined the technique, including a description of the six autogenic states still in use today.

Autogenic training involves learning a self-relaxation technique obtained by using specific mental processes represented by six 'autogenic states' as defined by Shultz:

-         A sensation of heaviness in the lower and upper limbs 
-         A sensation of heat in the lower and upper limbs
-         A sensation of heat and heaviness at heart level
-         Concentration on breathing
-         A sensation of heat at abdomen level 
-         A sensation of cool on the forehead 

Each 'autogenic state' is introduced by a standard phrase (induction). Throughout the entire process intense passivity is maintained in order to get rid of tension. Muscular and mental relaxation is experienced whilst remaining a passive observer simultaneously heedful of body sensations.

Numerous scientific studies document both the physical and mental positive effects of autogenic training, including the following:

-         hypertension
-         insonnia
-         general anxiety
-         cephalalgy and migraine
-         prostate problems
-         colitis and ulcers
-         irritable bowel

Autogenic training can be carried out anywhere, at any time, and does not rely on religious, cultural or spiritual links. The simplest way to learn the technique is to attend an introductory course, usual held for small groups of between four and eight people. Contrary to what one would think, such a course can very much help the shy.

Courses usually consist of eight to ten lessons where the technique inducing the 'six autogenic states' defined by Shultz are taught. The training exercises should be carried out for between 10-15 minutes at least once a day, avoiding doing them immediately after mealtimes.

Can autogenic training be risky? Definitely not, if learnt from professional specialists, and anyone can benefit from it, with the exception of those with serious psychological problems. A thorough medical check-up is necessary for those suffering from gastric trouble or acute ulcers or for anyone having had a recent heart attack. For other health problems or if in doubt consult your family G.P.