Autogenic training

The method was developed by the German psychiatrist Johannes Schultz in the 1930s, out of his observations of hypnosis and autosuggestion. Classical autogenic training is built on repeating formulas ("my arm is heavy", "my arm is warm") that produce real bodily sensations and relaxation. In essence it is a way of taking yourself into a state of deep calm.

Autogenic training helps athletes lower pre-competition anxiety, recover between training loads and get ready for the start. Once the basic formulas are learned, the athlete adds mobilizing ones ("I am composed, I am ready") to get themselves together at competitions more reliably. It is a flexible tool for both settling down and firing up.

Anxiety scales and state questionnaires in the tests section let you track what autogenic training is doing to your anxiety and well-being. Comparing scores before and after a course of practice makes the progress visible. It is best to learn the method under the guidance of a specialist.

You start with the basic heaviness and warmth exercises, then learn the formulas for breathing, the heart and a "cool forehead", and only after that move on to individual mobilizing formulas. Practice needs to be daily, in short sessions. Guided protocols and audio are in the exercises section.

Autogenic training is close to progressive muscle relaxation — both serve self-regulation, but this one works through autosuggestion rather than through the muscles. Practised regularly it lowers trait anxiety and helps you reach a state of competitive readiness.