Uploaded August 2010 | Updated September 2026, 10 hours ago
The Third Step in Autogenic Training:
The Heart Practice
The two basic exercises of heaviness and warmth result in a definite shifting of your body experience. Calmness is induced, the blood pressure may be normalized, pains reduced, indigestion, constipation, etc., can be handled with more ease, chronic spasms may begin to dissolve. According to Dr. Schultz, improvement and even cure of some dysfunctions followed the practice of Autogenic Training. The experience of warmth influences the entire circulatory system, because the relaxation of the blood vessels tends to spread from the left arm to the coronary vessels. Consequently more blood and oxygen go through the heart and heart pains often disappear.
It is possible to exchange practices three, i.e., the heart practice, and four, the breathing practice that you will find in the next section.
The new training formula is the following:
My heart beats calmly and regularly.
Very sensitive people may use:
My heart beats very calmly.
It is dangerous to use the formula 'my heart beats very calmly and slowly.' The heart reacts very strongly to that and serious disturbances may result.
When practicing the heart formula, you will likely discover your heart, i.e., you will learn to feel your heart.
The full sequence of the exercises is now:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
My right arm is very warm (six times)
I am completely calm (once)
MY HEART BEATS CALMLY AND REGULARLY (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
. . . . . . . .
Canceling:
Arms firm, breathe deeply, open eyes.
The Third Step in Autogenic Training:
The Heart Practice
The two basic exercises of heaviness and warmth result in a definite shifting of your body experience. Calmness is induced, the blood pressure may be normalized, pains reduced, indigestion, constipation, etc., can be handled with more ease, chronic spasms may begin to dissolve. According to Dr. Schultz, improvement and even cure of some dysfunctions followed the practice of Autogenic Training. The experience of warmth influences the entire circulatory system, because the relaxation of the blood vessels tends to spread from the left arm to the coronary vessels. Consequently more blood and oxygen go through the heart and heart pains often disappear.
It is possible to exchange practices three, i.e., the heart practice, and four, the breathing practice that you will find in the next section.
The new training formula is the following:
My heart beats calmly and regularly.
Very sensitive people may use:
My heart beats very calmly.
It is dangerous to use the formula 'my heart beats very calmly and slowly.' The heart reacts very strongly to that and serious disturbances may result.
When practicing the heart formula, you will likely discover your heart, i.e., you will learn to feel your heart.
The full sequence of the exercises is now:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
My right arm is very warm (six times)
I am completely calm (once)
MY HEART BEATS CALMLY AND REGULARLY (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
. . . . . . . .
Canceling:
Arms firm, breathe deeply, open eyes.
