Autogenic Training ׀ AT pro ׀ English Version

The Autogenic Training (AT) was developed by J.H. Schultz in the 20s of the last century and is one of the established and scientifically based relaxation methods. The AT is based on the principle of autouggestion (self-hypnosis). The AT is, in addition, the most widely used relaxation technique recommended by physicians and therapists in addition to progressive muscle relaxation. The positive effects of the AT are scientifically proven.

In this classic version of the Autogenic Training (AT - pro) all phases (exercises) of the AT as well as the complete program are practiced. All phases - except for phase 6 (forehead exercise) - as well as the complete program can be used for falling asleep or practiced with return. The forehead exercise is not suitable for falling asleep because of its invigorating effect and can only be practiced for relaxation.

The neck & shoulders exercise is not a classical AT-exercise, Schultz had included it later as an additional exercise in his program, since he had observed that many people are particularly tend to tensions in this area. The exercise is suitable as a warmth and relaxation exercise after the warmth or the abdominal exercise. This can be selected in the app according to your preferences (-> Settings).

Selection of the Formulas of the AT:
In this app you can choose from 4 versions (beginner, advanced, experienced and professional) for all phases from a total of 32 formulas according to your own preferences and respective practice level. This allows the AT to be individually adapted and used by all from the beginner to the professional.

Repetitions of the Formulas from 1 to 6 times:
In each phase - with the exception of phase 1 - the repetitions for the current and the previous phases can be adjusted individually according to their own preferences. The current phase should be repeated more frequently than the preceding phases. The further you make progress in the autogenic training, the less repetitions are needed to relax deeply and / or fall asleep.

Affirmations:
At the end of each phase / exercise of the AT, also 80 positive affirmations can be selected from 8 topics (health, success, happiness, ...), which follow after the respective AT phase. Due to the deep state of relaxation previously achieved by the AT, they can then penetrate deep into the subconscious and unfold their positive effects. The number of repetitions of affirmations can be set between 1 - 25 times. In addition, pauses between the affirmations can be selected from 5 to 30 seconds.

Timer Function for the Music / Natural Sounds for Sleeping:
If "for sleeping" has been selected, an unlimited duration for the music and the nature sounds can be set after all phases so that the soft music will deepen your relaxation or accompany you to sleep.

Audio quality and app size:
In order to offer the best possible audio / sound quality and to make all content available on mobile devices offline (without internet connection / in flight mode), the size of the app is unavoidable.

In case of display problems:
-> Settings -> Device -> Font / Font size -> "normal" (medium) or "small"

Woman´s Voice: Anke Moehlmann
Man´s Voice: John Tunkin ׀ www.tunkin.de