8-week Schultz autogenic training
€130.00
Wednesdays, time 20:30 – 21:30
from 26.08.2026 till 14.10.2026
Heilpraktiker Praxis, Schliemannstr. 41, 10437 Berlin
Description
Learn to relax on your own, anywhere
An 8-week Autogenic Training course based on the classic method developed by Dr Johannes Heinrich Schultz in Berlin in 1926, one of the most widely used relaxation methods in Germany.
A recording can relax you. It can’t teach you Autogenic Training
Search for autogenic training online and you will find plenty of recordings: a calm voice, soft music, soothing metaphors. Many of them feel pleasant. Few of them are actually Autogenic Training.
Schultz built this method around one core idea, captured in its very name: autogenic, from the Greek for self-generated. The relaxation isn’t played to you. It’s generated by you, from the inside, using six short formulas you eventually know by heart.
The goal was never to relax while listening. The goal is to be able to do it yourself — on the train, before a meeting, lying awake at three in the morning — with no recording, no app, no one guiding you.
That takes real practice, not a single guided session. This is why the course runs for eight weeks: one basic exercise at a time, until your body knows the whole sequence on its own.
A method studied for over 90 years
Better sleep
Research links classic Autogenic Training to measurable improvement in sleep disorders and difficulty falling asleep.
Fewer tension headaches
Meta-analyses report moderate to large effects of the method on tension-type headaches and migraine frequency.
Lower everyday anxiety
A 2019 meta-analysis by Seo and Kim found a strong effect of Autogenic Training on anxiety symptoms.
Better emotional regulation
Regular practice trains the nervous system to shift out of overload mode, making it easier to stay steady under pressure instead of being swept away by reactions.
Lower everyday stress
By activating the body’s own relaxation response on demand, the method gives you a reliable way to bring stress levels down before they build up.
Calmer breathing
One of the six exercises trains a slow, even breathing rhythm you can return to whenever you need it.
A skill for life
Once internalised, the sequence stays with you. No app, no subscription, no equipment, ever again.
Sources
Stetter & Kupper (2002), Applied Psychophysiology and Biofeedback; Seo & Kim (2019), Journal of Korean Academy of Nursing; Kohlert, Wick & Rosendahl (2022), International Journal of Behavioral Medicine.
One method, six exercises, learned in order
Autogenic Training isn’t a collection of techniques to sample. It’s a single, precise sequence of six basic exercises, the Grundstufe, each targeting a specific physiological response. You learn them one at a time, in the order Schultz designed, using his original formulas rather than poetic rewrites.
1. Heaviness
„My right arm is heavy.” Releases tension in the skeletal muscles.
2. Warmth
„My right arm is warm.” Widens blood vessels and improves peripheral circulation.
3. Breathing
„My breathing is calm.” Settles the breath into a natural, even rhythm.
4. Heart
„My heartbeat is calm and regular.” Supports a steady heart rhythm.
5. Solar plexus
„My solar plexus is warm.” Relaxes the internal organs.
6. Forehead
„My forehead is pleasantly cool.” A light clarity of mind to close the sequence.
Passive concentration
The state of effortless, non-forcing attention that makes the formulas work.
A skill you carry with you
By week eight you run the full sequence from memory, with no recording needed.
You don’t need to be flexible, spiritual or „good at meditating”
- You get tension headaches, or your shoulders and jaw are tense more often than not
- You have tried guided meditation apps but want something you can eventually do without them
- You have trouble falling asleep, or wake up with racing thoughts
- You live with everyday stress or the physical effects of a demanding schedule
- You want a method backed by decades of clinical research, not a wellness trend
- You have never tried relaxation training and want to start properly, from the original method
- You want one tool you can use anywhere, on a train, before a meeting, in bed, without headphones
What sets this course apart
The original Schultz formulas
No poetic rewrites, no invented metaphors. You learn the same short, precise formulas Schultz published in 1932, the version the research is actually based on.
Certified training
The course is led by a trainer certified in Autogenic Training through the Mitteldeutsches Institut für Weiterbildung (MIFW), following recognised German standards for health prevention.
Built for self-sufficiency
The explicit goal is to get you to a place where you no longer need this course, a recording or an app. Just the six formulas, in your own head.
Physiology, explained
You will understand what is actually happening in your nervous system with each formula, rather than simply being told to relax.
Small, supported groups
A trainer who can notice your posture, your breathing and the small details a recording can never correct.
Practice, not theory
Every session is mostly hands-on repetition. Theory is there to help you understand, not to fill the hour.
Dr Magdalena Czuban
Certified Autogenic Training instructor (MIFW Berlin), with years of experience in stress and burnout prevention. Breathing coach. PhD in the sciences (FU Berlin / Charité Medical University Berlin). Psychology student. Founder of Balance Journey.
Course details
- Week 1 26 August 2026
- Week 2 2 September 2026
- Week 3 9 September 2026
- Week 4 16 September 2026
- Week 5 23 September 2026
- Week 6 30 September 2026
- Week 7 7 October 2026
- Week 8 14 October 2026
Frequently asked questions
Give yourself these eight weeks
One step is all it takes to begin. We’ll walk the rest together.
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