Uploaded August 2010 | Updated September 2026, 21 hours ago

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The Fourth Step in Autogenic Training:
The Breathing Practice

Even with just one or two sessions of the heaviness practice, usually your breathing becomes much calmer and more regular. The new formula is:
MY BREATHING IS VERY CALM

This does not mean at all that you should now try to influence your breathing. Quite to the contrary, your breathing should self-regulate, i.e., it should determine its own rhythm. I advise that you abandon yourself to your own breathing. In other words: your breathing should just happen! Above all, avoid conscious and controlled breathing! If you have difficulties to do so, you may add to the formula 'it breathes me.'

Persons who are tense or who are in an emotionally disturbed state breathe irregularly with respect to frequency and volume. In such instances I suggest that you use 'my breathing is completely calm and regular.'

Adding the breathing formula to the practice, your routine goes now as follows:
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 BREATHING IS CALM AND REGULAR (six times)
I am completely calm (once)
My breathing is calm and regular (six times)
. . . . . . . .
Canceling:
Arms firm, breathe deeply, open eyes.