Progressive Muscle Relaxation and Autogenic Training – Your Body as a Haven of Calm
Imagine you are a rubber band: sometimes stretched tight, sometimes completely loose. That’s exactly how your body can learn to relax—no magic involved, just your focus. How does it work? Come, let’s take a look!
1. What Exactly Is This?
Progressive muscle relaxation and autogenic training are like two tools that help you calm down. Imagine playing with your muscles like putty: first, you squeeze them tightly—as if holding a stone in your hand. Then you let go, and suddenly you feel how soft and loose everything becomes. That’s progressive muscle relaxation.
With autogenic training, it’s as if you’re telling your body a little story. You say to yourself in your mind: “My arm feels heavy” or “My breathing is calm.” And after a while, it really feels as though your body is listening to you. Both methods are like a secret code with which you can tell your body: “Hey, now it’s time to wind down.”
2. Where Does It Come From?
Both methods are quite old—like an old house that’s still well lived-in. Progressive muscle relaxation was developed by a doctor named Edmund Jacobson nearly 100 years ago. He noticed that people who are stressed often have very tense muscles. So he taught them to first tense their muscles and then release them to loosen up.
Autogenic training was developed by another doctor, Johannes Heinrich Schultz. He observed how people became very calm under hypnosis and thought: “Can we achieve this without hypnosis?” And so he created a method in which you tell yourself how relaxed you want to be.
3. What Are Researchers Investigating?
Researchers want to find out whether these methods really help—for example, if someone is anxious, sleeps poorly, or has pain. They’ve already seen that many people feel better afterwards, but they don’t yet know exactly why. Perhaps it’s because the body learns to calm itself, like a dog that lies down after playing.
Some studies say: Yes, it helps! Others say: It depends on who uses it and how often. Researchers are still working to better understand it all. Perhaps you’ll discover later how it works for you.
4. An Experiment to Consider
Try this: Sit comfortably and clench your fist—tightly, as if squeezing an invisible snowball. Hold the tension for a few seconds. Then release and notice how your hand feels. Is it warm? Heavy? Light?
That’s a small part of progressive muscle relaxation. If you do this with all your muscles, you can feel how your whole body becomes calmer. Maybe you’d like to try it when you’re feeling worked up?
For adults and professionals: the detailed page on progressive muscle relaxation and autogenic training.
Frequently Asked Questions
Can I do this on my own, without an adult?
Yes, but at first it helps if someone shows you how to do it. Later, you can practise on your own, for example before bedtime or when you feel stressed. It’s like riding a bike: at first you might need some help, but eventually you’ll get the hang of it.
How long does it take to work?
Some children feel calmer after just a few minutes. For others, it takes longer. It’s like drawing: the more you practise, the better you get. But it’s not a competition—it’s about feeling comfortable.
Can this help with stomach aches or headaches?
Some children say it helps when they have a stomach ache or headache. But it’s not magic—sometimes you need other help, such as from a doctor. Researchers are still studying when and how it works best.
Every statement on this page carries its evidence tier — proven, plausible or hypothesis — and leads to the original work. The decision in the individual case rests with the practitioner; we provide the connections.