The Autogenic Training Relaxation Technique And Practice

Relaxation training techniques are practices that people can use to help manage stress, therefore improving their physical health and mental health. In this article, we’ll explore a specific relaxation technique called autogenic training. Autogenetic training relaxation can trigger the body’s relaxation response and may help with stress management.

What is the relaxation response?

The relaxation response is the body’s way of countering the stress response or “fight-or-flight” response. The relaxation response triggers certain changes in the body, such as a slower heart rate, slower breathing, muscle relaxation, and lower blood pressure, that help to counteract the physical effects of stress.

There are many different ways that someone can relax. From a physical perspective, relaxation is a state of peace or calm. Physical relaxation can mean your muscles are allowed to exist in a state without tension, such as the pose you take after a yoga practice (savasana), or it could refer to the stature you take when lounging about on the couch. Physical relaxation can also mean not being in a state of "fight or flight," with your respiratory and heart rates at a relatively even keel.

Generally, the type of relaxation encouraged by therapists and other mental health professionals is the type that engages both the body and the mind in relaxation, as only focusing on one aspect of your experience can allow tension and anxiety to continue to negatively impact you. To relax as it relates to your mental health means to relax entirely in your mental, emotional, and physical being.

Who struggles with relaxation?

The most common reason people struggle to relax in the presence of anxiety. Although not everyone who experiences anxiety has been or needs to be diagnosed with a fully realized anxiety disorder, the incidence of anxiety has steadily increased over the past decade. It continues to climb higher and affects a larger number of people. People from all backgrounds, lifestyles, and income levels experience stress and anxiety.

Some things can make anxiety an all-encompassing condition, however, such as the presence of an anxiety disorder, an unstable home or family life, childhood trauma, family or loved ones with a disability, and other factors. These factors can make day-to-day functioning feel overwhelming and even impossible, contributing to relaxation feeling more like an inaccessible dream than a legitimate form of anxiety treatment.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

What hinders relaxation?

Relaxation can be hindered by many factors, among them guilt, shame, fear, and uncertainty. Someone who has lived their entire life on the go, with parents and people close to them who rarely or never take the time to relax or engage in any relaxation practice, might not know where to begin relaxing. These people might feel paralyzed by the presence of uncertainty, having had no clear models to teach them how to relax in a healthy, productive way.

Many people feel guilty at the prospect of relaxation. This is often due to influences that begin in childhood, whether that influence is derived from religious beliefs, family pressure, or socioeconomic standing. Some beliefs seem to push the notion of hard work without taking time for oneself. For many families, hard work is the primary currency accepted as a means of gaining affection and support. For people from socioeconomic backgrounds on either end of the scale, relaxation can seem lazy, irresponsible, or pointless. Guilt is a powerful motivator in keeping relaxation firmly off the docket.

In a similar vein, shame can make relaxation difficult. Some people might feel ashamed for the seeming "weakness" demonstrated by needing time to relax and might persistently fight the urge or need to relax.

Still others might not be able to relax out of fear. Some people fear that they are perpetually running out of time and cannot relax for fear of missing out on opportunities, wasting time, or falling by the wayside. These fears could be driven by insecurity, timelines with work or school, feelings of inadequacy, and more.

What is the autogenic training relaxation technique?

The autogenic training relaxation technique (also referred to as ATRT) is a stress management technique that has been compared to yoga and meditation for anxiety and stress. Unlike physical relaxation techniques, like progressive muscle relaxation, the autogenic training relaxation technique uses verbal cues (repeating specific phrases) to produce feelings of heaviness and warmth throughout the body, essentially reducing tension and promoting deep relaxation. Common phrases repeated during autogenetic training include:

• “I feel quiet, relaxed and comfortable”

• “My heartbeat is calm and regular”

• “My arms and legs are heavy and warm”

• “My mind is serene and still”

Like other types of relaxation training, autogenic training may serve as an effective complementary treatment for anxiety and depression. The body's relaxation systems are often directly tied to mental relaxation systems, making it vital to focus on both the body and the mind.

ATRT is usually taught to patients as a self-guided tool in 15-20-minute sessions over approximately three months. Ideally, after learning how to apply the technique, people can use relaxation methods to keep anxiety and depression symptoms to a minimum without going back to the teaching practitioner. This format and technique can be helpful for people who hope to take a larger role in their recovery and treatment.

Physical cues in ATRT include focusing attention on the breath and drawing attention to different parts of the body in a predetermined sequence. A practitioner might instruct you to focus on the soles of your feet first, then move to your ankles, then your calves, and up through the rest of your body, allowing each portion of your body to gain your focused attention while allowing you to take note of any existing sensations. You might also be encouraged to create sensations of warmth and heaviness in your body or to manipulate your breathing patterns to create greater physical feelings of relaxation.

From there, clients will learn how to introduce verbal cues into their relaxation. These cues are relatively simple, including ideas such as "I am calm," "My body is heavy," and "I am at ease." These cues, combined with physical actions, help create an all-over relaxation and wellness tool that has been consistently linked to lower incidences of anxiety and depression.

How ATRT helps anxiety

The body's defense systems are generated by the presence of anxiety and depression, which can set your body on a path to chronically activating the sympathetic nervous system. Your sympathetic nervous system (often referred to as the fight or flight system) functioning as your primary state of being puts you at risk in all aspects of your health, as it increases your likelihood of developing heart conditions (think cardiac disease, hypertension, and related disorders), and can decrease your life span and quality of life.

ATRT eases anxiety through deep physical relaxation, which has a calming effect on your mind and mood. Although it is not used as a stand-alone treatment, it can be a wonderful tool to have in your fight against anxiety and depression. Many therapists endorse its use as a complementary source of treatment when engaging in psychotherapy or using pharmaceutical intervention.

Although ATRT is a helpful tool in minimizing and managing existing anxiety, one study found that it is also a useful tool in avoiding anxiety altogether. For this reason, ATRT can be a helpful practice to engage in even if an anxiety disorder or continually advanced anxiety rates are not present. Far from being a niche-only treatment regimen, ATRT can help treat and prevent various psychological and physical conditions and disorders.

A meta analysis of clinical outcome studies shows that autogenic training is more effective at improving behavioral and physical symptoms, compared to no treatment for certain conditions, including anxiety disorders and mild to moderate depression. 

Explore autogenic training and other relaxation techniques in therapy

ATRT is not a quick-fix solution for stress and anxiety. Instead, it is typically a months-long type of training that allows people to take a greater stand in treating the symptoms of both conditions. ATRT is also not designed to take the place of cognitive or pharmaceutical treatments but is instead designed to be used as a complementary treatment source.

ATRT should be completed with a licensed healthcare professional and usually takes one 15-to-20-minute session per week for three to six months. Participants are encouraged to practice the techniques for approximately five minutes each day outside of professional sessions to reap the practice's full benefits and create a more consistent, reliable regimen.

Although ATRT can be a wonderful tool in your general wellness arsenal, it is not intended to take the place of therapy. If you have begun ATRT training, but do not currently have another therapist at your disposal, consider enlisting the services of a therapist like those available on Regain.Us, to create a well-rounded, thorough treatment team to take your anxiety and depression treatment from adequate to effective and lasting.

Additionally, online therapy has been found to be overall as successful as in-person therapy. For example, the National Center for Health Research conducted a meta-analysis of dozens of studies focused on comparing online and in-person therapy. They found that online therapy is as effective as traditional therapy for a variety of conditions and concerns, including anxiety, depression, PTSD, and more.