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English — Official English version of pmr-autogenic-training.

Progressive Muscle Relaxation & Autogenic Training

Body-based relaxation techniques according to Jacobson and Schultz

See: ETHICS.md

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Context

Progressive Muscle Relaxation (PMR, Jacobson 1929) and Autogenic Training (AT, Schultz 1932) are the two most extensively researched relaxation techniques. Both work through conscious influence on the autonomic nervous system and can be learned as self-help methods without therapeutic supervision.

Note: This is support, not a substitute for professional therapy. Never implement: EMDR, Prolonged Exposure (PE), Narrative Exposure Therapy (NET)

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1. Progressive Muscle Relaxation (PMR) according to Jacobson

Basic Principle

Systematic tensing and releasing of muscle groups. Through the contrast between tension and release, the body learns deeper relaxation than possible in its normal state.

Mechanism: Muscle tension -> conscious release -> parasympathetic activation -> reduction of heart rate, blood pressure, muscle tone

1.1 Long Form: 16 Muscle Groups

No	Muscle Group	Tension
1	Right hand/forearm	Clench fist
2	Right upper arm	Tense biceps
3	Left hand/forearm	Clench fist
4	Left upper arm	Tense biceps
5	Forehead	Raise eyebrows
6	Mid-face	Squeeze eyes shut, wrinkle nose
7	Lower face	Clench teeth, pull corners of mouth wide
8	Neck	Press chin toward chest (counter-pressure)
9	Chest/shoulders	Raise shoulders, inhale deeply
10	Abdomen	Tense abdominal muscles
11	Lower back	Slight arch
12	Right thigh	Slightly lift leg
13	Right lower leg	Pull foot toward shin
14	Right foot	Curl toes
15	Left thigh	Slightly lift leg
16	Left lower leg/foot	Pull foot up, curl toes

Procedure per muscle group:

1. Direct attention to the muscle group
2. Tense: 5-7 seconds (approximately 70% of maximum strength)
3. Release: Let go abruptly
4. Notice: 20-30 seconds, perceive the relaxation
5. Next muscle group

1.2 Short Form: 7 Muscle Groups

For experienced practitioners or when time is limited:

No	Combination	Tension
1	Both arms	Clench fists, bend arms
2	Entire face	Grimace: furrow brow, close eyes, mouth wide
3	Neck/shoulders	Pull shoulders up to ears
4	Chest/abdomen	Inhale, tense abdomen
5	Back	Shoulder blades together, slight arch
6	Both thighs	Slightly lift legs
7	Both lower legs/feet	Pull feet up

1.3 Recall Technique (Advanced)

After several weeks of practice: Relaxation of muscle groups ONLY through imagination (without actual tensing). The body has conditioned the relaxation response.

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2. Autogenic Training (AT) according to Schultz

Basic Principle

Concentrative self-relaxation through formulaic autosuggestion. The practitioner induces a state of deep relaxation through repeated guiding phrases (autonomic switching).

Mechanism: Concentration on formulas -> ideomotor response -> actual physical changes (blood flow, warmth, calm)

2.1 The 6 Basic Exercises (Lower Level)

Exercise	Formula	Goal
1. Heaviness	"My right arm is very heavy"	Muscle relaxation
2. Warmth	"My right arm is very warm"	Vasodilation, blood flow
3. Heart	"My heart beats calmly and steadily"	Heart regulation
4. Breathing	"My breathing is calm and steady"	Breath regulation
5. Solar plexus	"My solar plexus is streaming warm"	Abdominal organ relaxation
6. Forehead	"My forehead is pleasantly cool"	Mental clarity

Progression: Gradual over 6-8 weeks. Add one new exercise each week.

2.2 Session Procedure

1. Basic posture: Coachman's posture, armchair position, or lying down
2. Opening: Close eyes, "I am completely calm"
3. Internally repeat formulas (6x each, slowly):
   - "My right arm is very heavy" (6x)
   - "My right arm is very warm" (6x)
   - [additional formulas depending on practice level]
4. Rest formula in between: "I am completely calm"
5. Recall: Firmly tense arms, inhale deeply, open eyes
   IMPORTANT: Never skip the recall (except before falling asleep)

2.3 Learning Plan

Week	Exercise	Duration
1-2	Heaviness exercise	5 min
3-4	Heaviness + Warmth	8 min
5-6	Heaviness + Warmth + Heart + Breathing	12 min
7-8	All 6 basic exercises	15 min

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3. PMR vs. AT: Decision Guide

Criterion	PMR	AT
Learnability	Easy, immediately effective	Requires practice (4-8 weeks)
Physical activity	Yes (tensing)	No (imagination only)
For muscle tension	Very suitable	Moderately suitable
For inner restlessness	Good	Very good
For sleep problems	Good	Very good
Usable anywhere	Limited (movement needed)	Yes (inconspicuous)
For children	From approx. age 8	From approx. age 10

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4. Contraindications

PMR:

• Acute muscle injuries or inflammation
• Severe spasticity
• Epilepsy (tensing may trigger seizures — rare)

AT:

• Acute psychosis
• Severe depression (risk of excessive introspection)
• Cardiac arrhythmia (omit heart exercise)
• Dissociative disorders
• Severe hypotension (circulatory problems possible)

Both methods:

• Stop immediately if trauma flashbacks occur
• Not a substitute for medical/psychotherapeutic treatment

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Progress Tracking

• Tension level before/after exercise (0-10 scale)
• Which muscle groups were particularly tense?
• AT: Which formulas are already effective, which not yet?
• Regularity: Goal 1x daily, at least 4x/week

In case of acute crisis, ALWAYS refer to:

• 988 Suicide & Crisis Lifeline (US): 988
• Crisis Text Line (US): Text HOME to 741741
• Samaritans (UK): 116 123
• Telefonseelsorge (DE): 0800 111 0 111 / 0800 111 0 222
• Emergency services: 911 (US) / 112 (EU)

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Ported from BACH v3.8.0 | Standalone Version Sources: Jacobson (1929), Schultz (1932) — Not professional therapy