"My right arm is heavy." You repeat the phrase silently, and gradually your arm actually feels heavier. This isn't imagination—it's autogenic training, a technique that uses verbal self-suggestion to produce measurable physical changes.
Developed in Germany in the 1930s and used extensively in sports psychology since, autogenic training gives athletes a method for deliberately creating internal states that support performance and recovery.
What Is Autogenic Training?
The Basics
Autogenic training explained:
Autogenic: Self-generating or self-produced
The method: Repeating specific verbal formulas to produce physical effects
The mechanism: Mind-body connection activated through focused self-suggestion
The states produced: Heaviness, warmth, calm heartbeat, easy breathing
The goal: Deep relaxation and physiological self-regulation
How It Works
The mechanism of autogenic training:
Verbal suggestion: Phrases activate physical responses
Attention focus: Concentrated attention on body sensations
Passive concentration: Effortless allowing rather than forcing
Conditioned response: Regular practice strengthens the connection
Measurable effects: Studies show actual physiological changes
History and Research
Where autogenic training comes from:
Developer: Johannes Schultz, German psychiatrist, 1932
Evolution: Refined and systematized over decades
Research base: Extensive European studies, sport psychology applications
Athletic use: Common in German and Eastern European sport programs
Modern application: Still taught by sports psychologists worldwide
The Standard Formulas
The Six Core Phrases
Traditional autogenic training uses:
- Heaviness: "My right arm is heavy" (then left arm, legs, whole body)
- Warmth: "My right arm is warm" (then left arm, legs, whole body)
- Calm heart: "My heartbeat is calm and regular"
- Easy breathing: "My breathing is calm and easy" (or "It breathes me")
- Warm abdomen: "My solar plexus is warm"
- Cool forehead: "My forehead is cool"
Progression Through Formulas
How to learn the sequence:
Week 1-2: Heaviness formula only
Week 3-4: Add warmth formula
Week 5-6: Add calm heart
Week 7-8: Add easy breathing
Week 9-10: Add warm abdomen
Week 11-12: Add cool forehead
Ongoing: Full sequence or abbreviated versions
Why This Sequence
The logic of the formulas:
Heaviness: Releases muscular tension; foundation for relaxation
Warmth: Vasodilation, blood flow; deepens relaxation
Calm heart: Cardiovascular calming; reduces anxiety
Easy breathing: Respiratory ease; further calming
Warm abdomen: Digestive calming; core relaxation
Cool forehead: Mental clarity; alertness within calm
How to Practice
Basic Session Structure
A typical autogenic training session:
Position: Reclined or sitting, supported
Duration: 10-15 minutes initially
Environment: Quiet, comfortable temperature
Mindset: Passive concentration—allowing, not forcing
The Practice Method
For each formula:
- Close eyes: Reduce external distraction
- State the formula: Silently repeat (e.g., "My right arm is heavy")
- Focus attention: Notice the sensation in that area
- Passive awareness: Let the sensation develop naturally
- Repeat: Continue the formula 3-6 times
- Allow: Don't force; let the body respond
- Move to next: Progress through the formulas
Ending the Session
Proper return to activity:
Don't jump up: Transition gradually
Flex and stretch: Move limbs gently
Open eyes: Reorient to surroundings
Take breath: Deep breath before standing
Standard phrase: "I am calm and alert" or "I feel refreshed"
Common Pitfalls
What interferes with success:
Trying too hard: Forcing rather than allowing
Expecting immediate results: This takes practice
Incomplete formulas: Skipping ahead before mastering basics
No regular practice: Inconsistency prevents development
Wrong environment: Practicing in noisy or uncomfortable settings
Athletic Applications
Pre-Competition
Autogenic training before performance:
Timing: 30-60 minutes before competition
Duration: 10-15 minutes or abbreviated version
Focus: Calm arousal to optimal level
Transition: From autogenic training to pre-game routine
Effect: Reduced anxiety, optimal arousal, physical readiness
Recovery Enhancement
Autogenic training for recovery:
Post-training: Full session after training
Sleep enhancement: Before bed for better sleep. See sleep and meditation.
Injury recovery: Supports healing process
Overtraining prevention: Parasympathetic activation
Performance State Creation
Beyond relaxation:
Adapted formulas: Can modify for activation ("My arms are light and powerful")
Energy formulas: "I am full of energy" or "I am ready to perform"
Sport-specific: Tailored phrases for your activity
Post-autogenic visualization: Deep relaxation enhances mental rehearsal
During Competition
Limited but possible application:
Between events: Full or abbreviated session if time allows
Brief centering: Single formula for quick reset
Timeout utilization: Quick calming during stoppages
Post-competition: Recovery session after competing
Modified Approaches for Athletes
Abbreviated Protocols
Shorter versions for time-limited contexts:
Quick version (2-3 minutes): - Heaviness and warmth combined for whole body - One formula for heartbeat/breathing - Brief return
Competition-ready (1 minute): - "My body is heavy and warm" - "My heartbeat and breathing are calm" - Return phrase
Active-Alert Variation
For performance rather than deep relaxation:
Standard formulas first: Create the base calm
Activation formulas added: "I am alert and ready" or "My muscles are ready to perform"
Energy phrases: "I have all the energy I need"
Sport-specific: "My swing is smooth and powerful"
Sport-Specific Adaptations
Tailored formulas:
Runners: "My legs are light and powerful"
Golfers: "My grip is relaxed and secure"
Shooters: "My trigger finger is calm and precise"
Combat sports: "I am calm, alert, and powerful"
Comparison with Related Techniques
Autogenic vs. PMR
Two relaxation approaches:
PMR: Active tensing and releasing
Autogenic: Passive suggestion without muscular action
PMR better for: Learning tension awareness, active engagement
Autogenic better for: Deep relaxation, physiological self-regulation
Both together: Can complement each other
Autogenic vs. Meditation
Related but distinct:
Meditation: Broad category including many methods
Autogenic: Specific technique with set formulas
Overlap: Both produce relaxation and mental quiet
Difference: Autogenic specifically targets physical states
Autogenic vs. Visualization
Different purposes:
Autogenic: Creates internal physical states
Visualization: Mentally rehearses performance
Sequence: Often autogenic first, then visualization
Complementary: Relaxed body improves visualization quality
Building Your Practice
Phase 1: Foundation (Weeks 1-6)
Learning the basics:
Heaviness only (Week 1-2): Master the foundation
Add warmth (Week 3-4): Expand the practice
Add calm heart (Week 5-6): Deepen the sequence
Daily practice: 10-15 minutes, same time each day
Phase 2: Completion (Weeks 7-12)
Completing the sequence:
Add breathing (Week 7-8): Respiratory formula
Add warm abdomen (Week 9-10): Core relaxation
Add cool forehead (Week 11-12): Full sequence
Regular practice: Continue daily
Phase 3: Application (Ongoing)
Athletic integration:
Competition use: Apply to pre-competition routines
Recovery use: Post-training sessions
Abbreviated versions: Quick protocols for limited time
Modifications: Sport-specific adaptations
Measuring Progress
Subjective Indicators
How to know it's working:
Sensation development: Feeling heaviness, warmth more clearly
Depth of relaxation: Deeper states achieved more quickly
Generalization: Sensations spread from arm to whole body
After-effects: Calm persists after session
Objective Indicators
Measurable changes:
Heart rate: Reduced during and after practice
Skin temperature: Increased (due to vasodilation from warmth formula)
Muscle tension: Reduced (measurable with EMG)
HRV: Improved heart rate variability. See HRV and performance.
Key Takeaways
- Autogenic training uses verbal formulas—specific phrases produce physical states
- Passive concentration—allow rather than force the sensations
- Progressive learning—add one formula at a time over weeks
- Regular practice required—daily sessions build the response
- Athletic applications—pre-competition calming, recovery enhancement
- Adaptable—abbreviated versions and sport-specific modifications
- Complements other practices—works well with PMR, visualization, meditation
The Return app provides timing for autogenic training practice. Build the self-regulation skills that enhance athletic performance.
Return is a meditation timer for athletes developing complete mental skills. Train the body-mind connection that powers performance. Download Return on the App Store.