# Autogenic Training Schultz Autogenic Training - a relaxation technique that induces deep relaxation through passive concentration on physical sensations. Features step-by-step guidance with complete multi-language support. > Canonical page: https://elysiatools.com/en/tools/autogenic-training - **Category:** Health - **Keywords:** autogenic training, relaxation, stress relief, meditation, self-hypnosis, passive concentration, wellness, mental health, schultz ## Overview Autogenic Training is a scientifically-backed relaxation technique developed by Johannes Schultz that uses passive concentration on physical sensations to induce a state of deep mental and physical calm. This tool provides guided sessions to help you practice self-hypnosis and stress relief through structured, step-by-step exercises. ## Inputs - **Training Mode** (select): Choose the type and depth of autogenic training - **Duration (minutes)** (number): Total duration for the autogenic training session - **Background Music** (select): Choose background music for your training (optional) ## When to use - When you need to reduce acute stress or anxiety during a busy workday. - When you are struggling to fall asleep and need a structured way to calm your body. - When you want to improve your overall mental well-being through daily mindfulness practice. ## How it works - Select your preferred training mode, ranging from a quick 3-minute session to a complete 6-exercise program. - Set your desired session duration to match your available time and depth of practice. - Choose an optional background track to enhance your focus and relaxation environment. - Follow the guided prompts to practice passive concentration on heaviness and warmth in your limbs. ## Use cases - Corporate wellness: Helping employees manage stress during high-pressure projects. - Sleep hygiene: Using the basic training mode to transition into a restful state before bed. - Performance anxiety: Utilizing quick relaxation sessions to center yourself before public speaking or exams. ## Frequently asked questions ### What is Autogenic Training? It is a relaxation technique involving a series of mental exercises that focus on physical sensations like heaviness and warmth to trigger the body's relaxation response. ### How long should a session last? Sessions can be customized from 3 to 45 minutes depending on your experience level and the time you have available. ### Do I need prior experience to use this tool? No, the tool provides step-by-step guidance suitable for both beginners and experienced practitioners. ### Can I practice without music? Yes, you can select 'No Music' in the background music settings if you prefer a silent environment. ### Is this a form of meditation? Yes, it is a form of self-hypnosis and meditative practice that emphasizes passive concentration rather than active effort. ## Related tools - [Guided Meditation Practice](https://elysiatools.com/en/tools/guided-meditation): Professional guided meditation tool with three types: Loving-Kindness, Open Monitoring, and Focused Attention meditation. Features background music and complete multi-language support. - [Meditation Timer](https://elysiatools.com/en/tools/meditation-timer): A customizable meditation timer with relaxing background music and adjustable duration - [Progressive Muscle Relaxation (PMR)](https://elysiatools.com/en/tools/pmr-guided-relaxation): Guided progressive muscle relaxation technique for stress relief, anxiety reduction, and better sleep health - [BMR Calculator](https://elysiatools.com/en/tools/bmr-calculator): Calculate Basal Metabolic Rate (BMR) - calories burned at complete rest - [Breath Coherent Resonance / Wim Hof / Tummo / Box / 4-7-8 Coach with Capnometer-Style EtCO2 Estimation](https://elysiatools.com/en/tools/breath-coherent-resonance-frequency-wim-hof-tummo-box-4-7-8-and-capnometer-etco2-estimation-coach): Plan six evidence-based breathing protocols — Wim Hof (30 breaths + retention + recovery), coherent/resonance ~5.5 bpm at the 0.1 Hz RSA peak, 4-7-8, box 4-4-4-4, Tummo-style and Buteyko reduced breathing — with a per-second timeline, capnometer-style EtCO2 trajectory model, parasympathetic/sympathetic phase marking, CP/BOLT reference and contraindication warnings. - [Drug Half-Life Concentration Calculator](https://elysiatools.com/en/tools/drug-half-life-dose): Estimate plasma drug concentration at a chosen time after an IV bolus using a one-compartment model with first-order elimination: C(t) = (Dose / Vd) · e^(-k·t), where k = ln2 / t½. Includes initial concentration C0, elimination rate constant k, percent remaining, and number of half-lives elapsed. Valid only for linear pharmacokinetics — NOT for Michaelis-Menten drugs (phenytoin, high-dose ethanol) or multi-compartment distribution. Reference: theophylline Vd ≈ 0.45 L/kg, t½ ≈ 8 h. Not medical advice. - [BMI Calculator for Children](https://elysiatools.com/en/tools/bmi-calculator-kids): Calculate BMI for children and teens (ages 2-20) with age and gender-specific percentiles - [4-7-8 Breathing Exercise](https://elysiatools.com/en/tools/breathing-4-7-8): Practice the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Natural tranquilizer for the nervous system. ## Samples - [Copyright-Free FLAC Audio Samples](https://elysiatools.com/en/samples/flac-samples): Lossless FLAC audio samples for testing and development, mirrored from MP3 set with nature sounds and meditation music - [Copyright-Free MP3 Audio Samples](https://elysiatools.com/en/samples/mp3-samples): Collection of royalty-free audio samples for testing and development purposes including nature sounds, meditation music, and ambient audio - [Copyright-Free WAV Audio Samples](https://elysiatools.com/en/samples/wav-samples): Uncompressed PCM WAV audio samples for testing and development, mirrored from MP3 set with nature sounds and meditation music - [Android Image Processing Java Samples](https://elysiatools.com/en/samples/android-image-processing-java): Android Java image processing examples including reading/saving images, scaling, and format conversion ## Related content - [Self-Guided Meditation and Relaxation Practice](https://elysiatools.com/en/hubs/meditation-relaxation-practice): Choose a meditation or relaxation route by your goal and comfort, complete one timed session, and review what happened. This is general wellness guidance, not medical or diagnostic advice, and it does not guarantee sleep or mental-health results.