Autogenic training—also known as autogenic therapy—is a self-induced relaxation technique that can help reduce anxiety and stress, improve sleep, and even lower blood pressure. Simply put, autogenic training teaches your mind and body to respond to various verbal phrases.
These commands are meant to guide your body into a state of heaviness, warmth, and relaxation. Even though it takes some time to master autogenic training, it is an incredibly powerful tool to learn if you want to boost your mental and physical health.
But what exactly does autogenic training entail? Below are the apps, gadgets, and online resources to make practicing this technique a little easier.
Table of Contents
1. Breathly
When you're practicing autogenic training you should always begin with breathing exercises for relaxation. So once you've found a comfortable spot, and you're ready to start, use a mobile app such as Breathly to perform a breathing warmup.
Breathly could quite possibly be the simplest and most straightforward breath training app available on the market. You have two options—a quick, random breathing session or a customized session. The customizable session allows you to select different breathing patterns, narrators, timers, and vibrations.
And do you know what the best part is? Breathly is 100% free to download and use with no accounts, logins, ads, memberships, or subscription fees.
Download: Breathly for iOS | Android (Free)
2. Notebook
The next step in autogenic training is to prepare your mind. In general, it is best to not have any interruptions during your practice but if you need to remember anything important before or after, you should keep an app like Notebook close by.
With basic features to either write, record, draw, scan, or capture notes, Notebook makes it easy to document anything you recall. Additionally, Notebook is one of the best apps to access notes on any device, so you can jot down your notes on whichever device is close by, be it your smartphone or your laptop.
Additionally, you can use the Notebook app to write down the individual stages and steps of autogenic training until you eventually begin to memorize them.
Download: Notebook for iOS | Android (Free, subscription available)
3. Insight Timer
Insight Timer is one of the best apps around if you're interested in different meditations. The app's meditations cover a range of topics, from sleep meditations and morning meditations to guided autogenic training sessions.
To find Insight Timer's collection of autogenic training options, navigate to the Explore tab and type in "autogenic training." From there you'll be able to browse through a long list of guided autogenic training "tracks."
The "tracks" or sessions range in length from a quick 10-minute autogenic training practice to release tension to a full hour-long practice to prepare yourself for sleep.
Download: Insight Timer for iOS | Android (Free, subscription available)
4. Calm
Soothing meditation music goes hand in hand with autogenic training. Music is a great way to set the atmosphere in the room and help your mind and body relax.
Consider downloading the Calm app, which is popular for being one of the best apps for relaxing and sleeping. By using the Calm app, you can access a massive library of music with genres ranging from ambient and atmospheric to nature melodies, and sound baths. There's even music to suit your mood, for instance, if you want to relax and unwind.
When you've found something you like, you can download it for offline use or tap the heart icon to save it to your favorites list.
Download: Calm for iOS | Android (Free, subscription available)
5. Core Meditation Trainer
The Core Meditation Trainer is the ideal smart device if you want to relax and meditate. Alternatively, it can really help if you're someone who is new to autogenic training or meditation altogether. The Core is a small, handheld, orb-like device that uses ECG sensors to collect your heart rate data and gentle vibrations to guide your breathing.
All you have to do is hold the Core device in your hands, placing your thumbs on the sensor dots, and you can begin a meditation.
Make sure to download the Core mobile app to pair with the Core device, so you can browse through the library of guided breathwork sessions and meditation training. Plus, you can use the Core app to track your progress and measure how much time you were actively calm and focused.
6. N.O.W. Tone Therapy System
If you're looking for something to use together with your autogenic training practice to help you focus better and reduce stress and anxiety, then you need to try the N.O.W. Tone Therapy System. The N.O.W. Tone Therapy System can work wonders before, during, and after you practice autogenic training.
Consisting of two small, portable speakers, N.O.W. is easy to use, and each session takes little to no time. Before you begin your autogenic training session, simply place the N.O.W. speakers nearby and switch them on. The speakers will then emit special tone sequences and switch off automatically after the session, which is only three minutes long.
7. Stonebridge College Autogenic Training Course
Do you want to learn more about autogenic training? Luckily for you, there is a Stonebridge College online autogenic training course available. The course syllabus consists of eight different sections and covers things such as the nervous system, self-hypnosis, and autogenic training techniques and exercises.
When you're done with the online course, you'll even get a certification issued by the Stonebridge Associated Colleges. In addition, Stonebridge College offers a variety of other online courses, from web design and development to writing and journalism.
8. Udemy
Autogenic training is a technique that can help you sleep better and get rid of any sleeping problems. In fact, a study from the Primary Health Care Research & Development journal found that autogenic training can improve sleep patterns for people with various health conditions.
Udemy features a course called Sleep Special Techniques, which includes a lecture dedicated to autogenic training. Furthermore, the course covers other helpful techniques like yoga practices, breathing exercises, rhythmic mantra chanting, and circular massage.
9. Spotify Albums and Playlists
As previously mentioned, background music is key during autogenic training, especially if you want to avoid sitting in silence.
If you look up "autogenic training" on the Spotify app, you'll find plenty of songs, mixes, albums, and playlists, as well as several artists like Autogenic Training Specialists and Autogenic Training Music Rec.
Moreover, there are several podcast episodes on Spotify that feature autogenic training. When you hear something you like, hit the like button or add it to the playlist of your choice.
Download: Spotify for iOS | Android (Free, subscription available)
Get Rid of Stress and Achieve Deep Relaxation
Autogenic training may be a practice you've never heard of before. However, it is a self-hypnotic tool that's simple to try, and adding it to your skill set may lead to wellness benefits, such as less stress, anxiety, and fatigue.
So, what are you waiting for? Use these apps, gadgets, and online resources to begin practicing autogenic training right now.
