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Autogenic training

Autogenic training is a relaxation method in which you bring yourself into a relaxed state using short, set phrases such as “My right arm is very heavy” or “My breathing is calm”. The basic level has six exercises on heaviness, warmth, heart, breathing, abdomen and forehead. Once learned, you can use it anywhere on your own.

therapists: 5
session length: 45–60 min

Therascout does not diagnose. Have new, severe or persistent complaints checked by a doctor first. In an emergency: 144

Origin and approach

The Berlin neurologist Johannes Heinrich Schultz developed autogenic training in the 1920s from his experience with hypnosis. The idea is that focused self-relaxation calms the autonomic nervous system, which controls breathing, heartbeat and digestion. Reviews show positive effects on stress and indications for tension headaches, sleep problems and anxiety; the quality of the studies is partly limited.

What a session is like

Length: 45–60 min

Autogenic training is usually learned in a course lasting 8 to 10 weeks, in a group or one to one.
In each session you learn a new exercise, which you try sitting or lying down.
At the end of each exercise you “come back”: move your arms firmly, breathe deeply, open your eyes.
Between sessions you practise at home two or three times a day for a few minutes.

Autogenic training: what is it used for?

Stress and tension; there are positive studies here.
Sleep problems.
Tension headaches.
Anxiety and inner restlessness.
For sleep problems, headaches and anxiety the evidence is limited.

How well is the effect supported?

Complaints for which this method is commonly used, sorted by the state of research. The rating shows how well the effect is supported, not whether it will help you.

We do not have a rating by complaint for this method yet.

Therapists: Autogenic training

Adrian Kälin
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Praxis Adrian Kälin
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4.7(3)
Lucerne
Languages: de · en
Online
PsychotherapyHypnotherapyAutogenic training
ASCABasic insurance (KVG)
Price
CHF 93–185
Next appointment
Available from tomorrow
Aurélie Dubois
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Cabinet Dubois
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5.0(2)
Geneva
Languages: fr · en · de
NeurofeedbackHypnotherapyAutogenic training
EMR
Price
CHF 72–160
Chloé Perrin
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Cabinet Perrin
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5.0(2)
Geneva
Languages: fr · en
Patient education programmeHypnotherapyAutogenic training
ASCA
Price
CHF 75–165

Costs and health insurance

Basic insurance: usually not.
Supplementary insurance: often 50–80% with EMR- or ASCA-recognised therapists, often up to an annual maximum.
Your insurer: Each profile shows which insurers recognise the therapist.
Practice prices: See prices in each practice profile.

Recognitions explained →

Good to know

The effect depends on regular practice and often only shows after a few weeks.
With psychosis, severe depression or heart disease, ask your doctor first whether the method is suitable.
Autogenic training does not replace treatment; if you have suicidal thoughts, Die Dargebotene Hand is available around the clock on 143.

Training and recognition in Switzerland

Autogenic training is taught by doctors, psychologists, psychotherapists and therapists with relevant further training. Basic insurance generally does not pay for courses; some supplementary insurers contribute, for example through health promotion contributions or with EMR or ASCA registration.