Find Calm Under Pressure with Autogenic Training
- Eric Mahleb
- Sep 15
- 2 min read
Find Calm Under Pressure with Autogenic Training.
Stress is part of modern life. At work, the pace, deadlines, and constant flow of information can leave us feeling wired but exhausted. In our personal lives, the juggling act between responsibilities often means our minds never switch off. Over time, this constant strain takes a toll on our focus, energy, sleep and health.
What many people don’t realize is that stress isn’t just “in the head.” It also lives in our body. In our muscles, nerves, heats, gut...If we want to change how we experience stress, we need to work with both mind and body.
One highly effective way to do this is Autogenic Training. Developed by German psychiatrist Johannes Schultz in 1932, this method uses short, focused phrases to calm the nervous system and restore balance. It is simple, quick, and can be done almost anywhere.
How to do it quickly
Find a quiet space. Sit or lie down comfortably.
Close your eyes and take a few slow breaths to begin relaxation.
Repeat silently to yourself each sentence while visualising the part of the body or the process in question. The visualisation is very important to enhance the relaxation feeling.
Repeat each sentence 5 times before moving on to the next sentence.
“My arms and legs are heavy.”
“My arms and legs are warm.”
“My heartbeat is calm and regular.”
“My breath is calm and steady.”
“My abdomen is warm.”
“My forehead is cool.”
Stay with the sensations that arise. If your mind wanders, gently return to the phrases.
End slowly. Take a deep breath, stretch, and open your eyes.
Why it helps
It shifts your body into rest and recovery mode
It reduces muscle tension and heart rate
It brings a greater sense of calm, focus, and emotional balance
The beauty of Autogenic Training is that, overtime, it reshapes how your nervous system responds to stress in daily life.
I often guide clients through Autogenic Training as part of stress coaching. They are surprised how quickly they feel the difference and feel more grounded, more present, and more in control.
Try it. You might also be surprised.
Find Calm Under Pressure with Autogenic Training.
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