When you need a tool for inner calm and strength, Autogenic Training is the perfect solution.
In this article, we’ll dive deep into the three levels of Autogenic Training, exploring how it works on a neurobiological level to restore balance, enhance performance, and transform stress into a source of inner power. You will get a tool for inner calm and strength — it is called Autogenic Training. Discover how Autogenic Training transforms stress into strength, empowering you to navigate life’s challenges with resilience and clarity.
But first, let’s start with an example to see how we can tell if we need more calm in our lives.
Mary sat in her car, gripping the steering wheel, feeling the familiar tightness in her chest. Another restless night. Another exhausting day ahead. She had spent years juggling work, a marriage that felt more like a business arrangement than a partnership. She can never relax because the children always demand so much energy from her; she simply feels like an extremely tired and exhausted mom.
The endless responsibilities, the constant stress—it all weighed on her like an invisible chain she couldn’t break free from. These are the typical signs of psychosomatic illness, where unprocessed emotions, suppressed stress, and overwhelming burdens take a toll not just on the mind but on the body as well.
She had tried everything. Therapy. Meditation. Even medication. But nothing seemed to help her feel truly at peace.
Then, one day, a friend mentioned something unusual—Autogenic Training.
“It’s like a reset button for your nervous system,” her friend said. “It helps you rewire how you respond to stress. It changed my life.”
Mary was skeptical but desperate. And so, she gave it a try.
Who invented Autogenic Training?
Autogenic Training, developed by German neuropsychologist Johannes Heinrich Schultz, is a self-hypnosis method that teaches your body and mind to shift from stress to relaxation on command. It’s not just another meditation technique—it’s a scientifically backed approach that influences both the autonomic and central nervous systems, making it an incredible tool for overcoming burnout, improving focus, and reconnecting with oneself.
Do you wish to unlock Inner Calm and experience how Autogenic Training transforms stress into strength?
In this article, we’ll dive deep into the three levels of Autogenic Training, exploring how it works on a neurobiological level to restore balance, enhance performance, and transform stress into a source of inner power. Learn how Autogenic Training transforms stress into strength, fostering resilience and inner calm.
What is Autogenic Training and how it transforms stress into strength?
Developed by German neuropsychologist Johannes Heinrich Schultz in the 1930s, Autogenic Training is a scientifically backed self-hypnosis method that allows you to shift from stress to deep relaxation on command. Originally designed to support psychotherapy, this technique quickly proved to be so powerful that many people no longer needed therapy after practicing it.
Over the decades, Autogenic Training has evolved, integrating the latest neurobiological insights. Today, it’s used not only for overcoming stress-related conditions but also for:
- Improving quality of life
- Boosting self-confidence and efficiency
- Enhancing athletic and professional performance
- Increasing focus and concentration
- Supporting emotional and physical healing
Autogenic Training is more than just a relaxation technique. It is a bridge to self-mastery, allowing you to influence your body’s automatic processes and take control of your inner state—whenever you need it.
And the best part? It works fast.
It’s beneficial to combine Autogenic Training with Transformational Coaching, as they complement each other in supporting both mental and emotional growth. Autogenic Training helps to relax and center the mind, while Transformational Coaching guides you in making meaningful changes and reaching your full potential. Together, they create a powerful, holistic approach to personal development.
The three levels: How Autogenic Training works
Much like learning to ride a bike, Autogenic Training takes practice. But once mastered, it becomes second nature. Seriously, you can apply it anywhere and anytime, it works in seconds.
Level 1: Autogenic training unlocks inner calm – The foundation – Physical relaxation
The first step is to train your body to release tension and activate deep relaxation through simple self-suggestion exercises. Imagine telling your body:
“My right arm is heavy. I’m calm and relaxed.”
At first, it may seem odd. But with repetition, the body starts responding, releasing stress, slowing the heart rate, and improving circulation. These simple exercises teach you to:
- Quiet racing thoughts
- Become more aware of your body
- Influence automatic bodily functions like heartbeat and breathing
Level 2: Mental training – Shaping your reality and transforming stress into strength
Once relaxation is achieved, the next step is self-directed transformation. This level introduces personal affirmations—powerful phrases designed to reshape thoughts and emotions.
For example:
“I’m full of energy. I’m worthy and lovable.”This technique rewires old thought patterns, increasing confidence, emotional balance, and resilience. With practice, you don’t just react to life—you create it.
Level 3: Autogenic training as advanced self-hypnosis – Accessing the subconscious and rewriting patterns
At this level, Autogenic Training becomes deeply transformative. Using guided visualization and introspection, you begin to access deeper layers of your subconscious, where true healing and creativity reside.
Example:
“A picture is developing in my mind’s eye: I see and experience love.”
This stage is where deep personal insights emerge, where emotional wounds begin to heal, and where clarity about your life’s direction surfaces.
The science behind it: How Autogenic Training rewires the brain
So, what actually happens in the brain during Autogenic Training?
In simple terms: it helps shift the nervous system from fight-or-flight mode to a state of deep restoration.
- The Basic Level: Activates the autonomic nervous system, helping the body recover from stress and preventing long-term damage.
- The Intermediate & Advanced Levels: Engage the central nervous system, including the brain’s emotional and cognitive centers. This leads to deeper emotional regulation, better memory, and increased self-awareness.
Why is this important when we want to transform stress into strength?
When stress takes over, the sympathetic nervous system is in overdrive. It floods the body with stress hormones, raises heart rate, and puts the mind on high alert. Over time, this state of constant tension can lead to:
- Anxiety & burnout
- Sleep disorders & chronic fatigue
- Digestive issues & weakened immunity
- High blood pressure & heart disease
Autogenic Training transforms stress into strength
Autogenic Training helps activate the parasympathetic nervous system, the body’s natural healing mode. This is where true regeneration happens—where the body repairs itself, stress melts away, and energy is restored.
How Autogenic Training changes brain waves and transforms stress into strength
When we’re awake and stressed, our brain operates in Beta waves—a high-alert state.
Autogenic Training shifts the brain into Alpha waves—a state of calm focus, where creativity and relaxation flourish.
With consistent practice, we even enter Theta waves—a deep trance-like state similar to meditation and REM sleep, where the subconscious mind becomes highly receptive to healing and transformation.
This is where the magic happens.
What if I’m feeling completely exhausted and need a tool for inner calm and strength?
If you’ve been running on empty for weeks or months, try this simple exercise today:
- Close your eyes for 10-15 minutes
- Focus on your breath and allow your body to relax
- Ask yourself: What do I truly need to feel at peace?
- Write down your thoughts, feelings, and insights
- Schedule time for yourself—start with small steps
Stress doesn’t have to control your life. You have the power to reset your nervous system, regain energy, and restore inner balance—all from within.
Are you ready to experience this inner transformation with Autogenic training?
If you’ve been feeling exhausted, disconnected, or overwhelmed, Autogenic Training might be exactly what you need. I invite you to book a free 30-minute consultation to explore whether this method is right for you.
Let’s uncover the peace and strength that already exist within you.
