1. “Open your mind to the
power of self-suggestion”
Johannes Schultz

2. Autogenics:
KINES 083
Rich Renzi

3. Presentation
Outline
• Background
• What it is
• What it does
• Is it safe
• How to Get Started
• Class Exercise
• Conclusion/ Questions

4. Background
• Technique developed by Johannes
Heinrich Schultz (pictured)
• First Published in 1932
• Abbe Faria and Emile Coue are the
forerunners
• Herbert Benson, MD, a Harvard
professor also did significant
research in the area

5. What it is
• It is a concentration skill that sends
internal messages from the
conscious mind to specific body
parts to alter individual’s
physiological functions
• Involves the daily practice of
sessions that last about 15 Min
• Uses visualizations to induce
relaxation
• Promotes physical and
psychological health and
performance through mind-body
interactions that lead to psycho-physiological
regeneration.

6. What it does
• Emphasizes parallels to techniques
in yoga and meditation
• Autogenic training restores the
balance between flight or fight and
the rest and digest branches of the
autonomic nervous system
• This has important health benefits,
promotes digestion and bowel
movements, lowers the blood
pressure, slows the heart rate, and
promotes the functions of the
immune system

7. Is it safe
• If you have a serious disease such
as diabetes or a heart condition,
learn and use AT only under the
supervision of your doctor.
• Not recommended for children
under 5 and people with severe
mental or emotional disorders
• Stop if you feel very anxious or
restless during or after doing the
exercises

8. Keep in Mind
• Position yourself comfortably
• Minimize sensory reception
• Focus on internal physiological
process

9. Getting Started
• Find a quite relaxing place, away
from distraction.
• Pick a position (on your back
lying flat, palms up or sitting in a
upright position in a chair)
• Pick an approach
• Indirect Approach= Simply suggest that
certain parts of your body are becoming
warm and heavy.
• Direct Approach= Utilize a greater sense of
mental imagery making specific
physiological systems responsible for the
sensations of warmth and heaviness.

10. Beginner’s Approach
 First take a deep, slow breath and feel a sense of
relaxation as you exhale.
 Do this a few times with each breath becoming slower
and deeper.
 Then say the following thoughts to yourself…

11. Beginner’s Approach
Continued
 Phase 1: Heaviness
 My arms and hands feel
heavy.
 My legs and feet feel heavy.
 My arms and legs feel heavy.
 Phase 2: Warmth
 My arms and hands feel warm.
 My legs and feet feel warm.
 My arms and legs feel warm.
 Phase 3: Heart
 My heart is calm and relaxed.
 My heartbeat is slow and
relaxed.
 Phase 4: Breathing
 My breathing is slow and
relaxed.
 My breathing is calm and
comfortable.
 Phase 5: Solar Plexus
 My stomach area is calm and
relaxed.
 Phase 6: Forehead
 My forehead is cool.
 My forehead is calm and
relaxed.
 My entire body is calm and
relaxed.

12. Questions?