Autogenic Training: A Beginner’s Guide
August 19, 2026 · 7 min read
Autogenic Training is one of the most effective relaxation techniques for falling asleep more quickly and lastingly improving sleep quality. Anyone who suffers from trouble falling asleep or from inner restlessness will find in this proven relaxation method a gentle, natural path to restful sleep. In this guide you will learn how Autogenic Training works for falling asleep, which exercises are especially suitable and how to learn the method step by step.
What is Autogenic Training?
Autogenic Training is a relaxation technique developed in the 1920s by the Berlin psychiatrist Johannes Heinrich Schultz. The method is based on autosuggestion — the deliberate influencing of one’s own body through inner formulas and one’s own imagination. By silently repeating guiding phrases such as „My right arm is very heavy“, the practitioner enters a state of deep relaxation that resembles a light self-hypnosis.
At its core, the aim is to deliberately calm the autonomic nervous system. Autogenic Training activates the parasympathetic nervous system, lowers heart rate and blood pressure and releases muscular tension throughout the body. This deep relaxation is the reason why the method is so effective as a relaxation technique for sleep problems, stress and inner restlessness.
Why Autogenic Training helps with falling asleep
Many people cannot switch off in the evening — circling thoughts, tension and stress keep them awake. This is exactly where Autogenic Training comes in: the exercises direct attention away from the carousel of thoughts and towards the body itself. The result is a deep relaxation that eases the natural transition into sleep.
Autogenic Training works on several levels at once. The heaviness exercise releases muscular tension, the warmth exercise promotes circulation and the breathing exercise slows the breathing rhythm. Together these basic exercises create ideal conditions for falling asleep faster and for better sleep. Unlike sleeping pills, this autogenic relaxation method has no side effects and can be used daily.
The most important AT formulas for falling asleep
Autogenic Training works with six basic exercises that are carried out one after another. For falling asleep, the first four exercises in particular are decisive:
The heaviness exercise forms the start: „My right arm is very heavy.“ You feel a pleasant heaviness flowing through your arm and spreading over the left arm and the whole body. This formula releases muscle tension and signals to the body: it is time to let go.
The warmth exercise follows with: „My right arm is pleasantly warm.“ You imagine soothing warmth streaming through your limbs — from the right arm to the left arm and into the legs. The warmth exercise widens the blood vessels and deepens the relaxation.
The heart exercise calms with: „My heart beats calmly and steadily.“ The heart exercise stabilises circulation and conveys a feeling of safety and inner calm.
The breathing exercise completes the preparation for sleep: „My breath flows calmly and evenly — it breathes me.“ The conscious slowing of the breath activates the parasympathetic nervous system and initiates the falling-asleep phase.
For advanced practitioners, the solar plexus exercise — a warming formula for the abdomen — and the head exercise with „My forehead is pleasantly cool“ complete the series. For falling asleep, the sleep formula is also recommended: „I am completely calm. I sleep deeply and soundly.“
Guide: Autogenic Training for falling asleep in 5 steps
Step 1 — Preparation: Lie down comfortably in bed. Dim the light and ensure a quiet environment. Close your eyes. In contrast to the classic „coachman’s posture“, which is practised sitting, lying on your back is ideal for falling asleep.
Step 2 — Setting a calm tone: Say inwardly: „I am completely calm.“ Repeat the sentence two or three times and let the words take effect.
Step 3 — Heaviness and warmth: Go through the heaviness exercise, starting with the right arm, then the left arm, both legs and the whole body. After that the warmth exercise follows on the same principle. Feel how your body becomes heavy and pleasantly warm.
Step 4 — Heart, breath and solar plexus: Calm your heartbeat and breathing with the corresponding formulas. Feel the pleasant warmth in the solar plexus. If the breathing component particularly suits you, you can also use targeted breathing exercises before the AT routine. Let the solar plexus exercise flow gently into the head exercise.
Step 5 — Sleep formula: Close with: „I am completely calm. I sleep calmly and deeply.“ Let go of all formulas and glide into sleep. Unlike the daytime exercise, there is no „taking back“ when falling asleep — you let the deep relaxation pass directly into sleep.
A complete AT session for falling asleep takes only 10 to 15 minutes. Guided meditations based on Autogenic Training make getting started especially easy, as a professional narrator guides you through the various exercises.
Scientific effect on sleep
In a comprehensive meta-analysis by Stetter and Kupper (2002), the clinical effectiveness of Autogenic Training was confirmed across more than 60 controlled studies. The results show significant improvements in sleep disorders, stress reduction and psychosomatic complaints.
Autogenic Training has been shown to improve sleep quality: the time it takes to fall asleep is reduced, the deep-sleep phases lengthen and sleeping through the night becomes more stable. Even with chronic difficulty falling asleep, the method shows an effect — provided it is practised regularly over several weeks.
AT for falling asleep vs. other relaxation techniques
Autogenic Training is not the only relaxation exercise for better sleep — but one of the most effective. Compared with progressive muscle relaxation according to Jacobson, which works with active tensing and releasing, Autogenic Training is purely mental and is therefore especially well suited for people who are already lying in bed.
Guided meditations and fantasy journeys use one’s own imagination for inner images and stories — ideal for anyone who finds it hard to calm down with pure formulas. Breathing exercises such as the 4-7-8 technique can be combined wonderfully with Autogenic Training. A breathing exercise before the heaviness formula can also make the start easier. Progressive muscle relaxation, on the other hand, is especially effective with strong physical tension. Similar to Yoga Nidra or the body scan, in Autogenic Training too the attention is systematically guided through the body.
Common mistakes with AT for falling asleep
Wanting too much: Do not try to force the relaxation. Autogenic Training is a passive relaxation method — the formulas work through letting go, not through willpower.
Too many basic exercises at once: Beginners should start with the heaviness exercise and the warmth exercise and only add the further relaxation exercises after a few weeks.
Irregular practice: The autogenic effect only unfolds through regular practice. Plan your Autogenic Training as a fixed bedtime ritual — ideally every evening at the same time.
Discover SyncSouls AT programs for falling asleep
SyncSouls offers professional audio programs for Autogenic Training for falling asleep — narrated by experienced speakers, underscored with soothing relaxation music. Whether as guided meditations for beginners or as an advanced series with all six basic exercises: discover the program that suits you for restful sleep and inner calm. All titles are also available on Spotify.
Discover all sleep-aid programs →
Guided Autogenic Training albums
Autogenic Training 1 – Get long term power with the german self relaxation technique
Autogenic Training 2 – Advanced Excersises – Deep Relaxation
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