Low-level exercises influence body functions.

Autogenic training: recuperation, release, recovery - twice a day.

Bodily functions are particularly influenced at the low-level. The practitioner tries to concentrate entirely on the body. The practitioner lies in a relaxed position on the floor or sits in the meditation pose. Some basic exercises are:

• heaviness exercise: initially, concentration is on a certain part of the body, usually an arm or a leg. A formula could be, "My left arm feels very heavy." The heaviness can then be extended to other parts and then to the entire body.
• warmth exercise: as in the heaviness exercise suggestive power is used to warm a certain part of the body, the warmth later spreads through the whole body.
• breathing exercise: a formula could be: "My breathing is quiet."
• heart exercise: concentrating on the heartbeat makes it regular and quiet.
• Herzübung: Der Herzschlag wird gleichmäßig und ruhig durch Konzentration auf den Takt des eigenen Herzschlages.
• forehead exercise: a formula could be: "My head feels very light."

Relaxation has to properly cancelled.

After concentrating on this feeling for a time the practitioner really does experience it. The body has reacted. The exercises take about one hour. Training is usually done in groups. The introduction generally takes 10 hours. During the introduction phase the practitioner is accompanied throughout the whole palette of exercises. It is important that at the end of the session the state of relaxation is cancelled. This is not necessary if the practitioner wants to sleep immediately following AT.

The upper level uses images.

At the advanced level of AT the individual calls up images and familiar situation. The practitioner can go into and enact the image. Through the relaxed state attained with AT it is often possible to discover new solutions to existing problems.