Autogenic Training - Personal Coaching

With autogenic training (AT), you systematically train your ability to relax. We work with the classic basic formulas (heaviness, warmth, breath, heart, solar plexus, forehead coolness) and translate them into short micro-routines for work, exercise, and relaxation. The goal: less inner tension, better concentration, more restful sleep, and more flexibility in stressful situations.
Your coaching combines brief theory (the physiology of stress and relaxation) with precise, guided practice, feedback on your formulas, and a clear exercise plan. Optional audio guides are available for use at home or on the go.

For whom?
People with high cognitive load, managers and teams, students, athletes, individuals with sleep and regeneration issues – and anyone looking for a structured, scientifically based relaxation technique.

Formats & Content

• 1:1 coaching (60 min): goal clarification, AT screening, introduction to basic level, individual formulas, audio guides.

What you take with you

• 1–2 short exercises (2–4 min) for acute stress + 1 longer exercise (10–15 min) for regeneration.

• Personal formula sets that fit your goals and your everyday life.

• Audio instructions & reminders to keep you on track.

• Measurable markers: subjective stress scale, sleep latency, focus score, resting heart rate/respiratory rate (optional).

Sequence

1. Getting to know each other (15 min, free): goals, contraindications, choice of format.

2. Starting session: Introduction, first formulas, immediate plan for 7 days.

3. Progression sessions can still be booked: Weekly sessions/check-ins, fine-tuning of formulas, transfer to everyday life & sleep.

Note: Autogenic training is a relaxation technique and does not replace medical or psychotherapeutic treatment. In cases of acute mental health crises, untreated psychosis, or severe depressive episodes, please consult a doctor/therapist beforehand.

Other formats (implementation to be determined jointly):

• Group/team format (2×90 min or 4×60 min): Basics, guided sessions, focus & regeneration protocols for work.

• Intensive program 6–8 weeks : progression of the basic level, transfer to everyday life & sleep, dealing with disturbing thoughts, habit design.

• Options: Advanced level (imagination), AT for performance situations (exam, presentation), sports/recovery.