Autogenic Techniques: The Power of Words and Visualization to Calm the Mind and Body

When stress hits or anxiety takes over, breathing is usually our first tool to regain control. But what happens when you don’t have that luxury?

For free divers like Stig Severinsen, holding their breath is part of the job. In situations where the body is deprived of oxygen, they rely on autogenic training — techniques that use self-talk, visualization, and mindfulness to calm the nervous system and maintain control.

These practices aren’t just for elite athletes. They’re powerful tools anyone can use to manage stress, anxiety, and physical tension in daily life. Here’s a breakdown of some key techniques from Severinsen’s book “Breatheology” that you can start using today to find balance and calm, no matter what life throws at you.

What Are Autogenic Techniques?

Autogenic techniques are a form of self-regulation that combines self-directed phrases, mental imagery, and focused relaxation to shift the body into a parasympathetic state — the state responsible for rest and recovery.

This approach has been used for decades in fields like sports psychology, stress management, and pain relief, and it’s backed by scientific research. Autogenic training can help:

Lower heart rate and blood pressure.
Reduce stress hormones like cortisol.
Improve focus and emotional control.

Autogenic Techniques from Stig Severinsen’s “Breatheology”

These techniques are drawn from the work of Stig Severinsen, author of Breatheology, a comprehensive guide to mastering breath control for physical performance and mental clarity. Severinsen’s methods have been used by elite free divers and athletes worldwide to tap into their parasympathetic nervous systems and achieve a state of calm under pressure.

Here are five powerful techniques from Severinsen’s book that you can practice to calm your mind, improve focus, and regulate your emotions.

1. Gravitational Force

This technique focuses on relaxing the body by feeling its weight against the ground.

How to Practice:

Lie down or sit in a comfortable position.
Focus on the points of contact between your body and the surface beneath you — your heels, calves, back, and head.
Imagine your body feeling heavy and relaxed, allowing gravity to pull tension out of your muscles.

Why It Works:

By focusing on physical sensations, this technique helps you shift awareness from anxious thoughts to present-moment sensations, activating the parasympathetic nervous system.

2. Sound Picture

This technique encourages you to create vivid mental images based on the sounds around you.

How to Practice:

Sit quietly and listen to the sounds in your environment.
Imagine the source of each sound. For example, if you hear a bird, visualize its color, size, and movement.
Try to create a full mental picture of your surroundings based on sound.

Why It Works:

Focusing on sound and visualization helps to clear mental clutter and improve sensory awareness, which can reduce anxiety and improve focus.

3. Blue-Red Body

This technique uses color and warmth visualization to relax the body and improve circulation.

How to Practice:

Imagine your body is completely blue, representing a state of calm and coolness.
Slowly change the color to red, starting from your toes and moving up to your head.
As you visualize the color change, imagine a gentle warmth spreading through your body.

Why It Works:

This technique increases body awareness and can help reduce tension in areas that often hold stress.

4. Ecstatic Joy

This technique taps into positive emotions and memories to evoke feelings of happiness and relaxation.

How to Practice:

Think of a specific moment of joy or achievement in your life — a personal victory, a special event, or a meaningful experience.
Relive that moment as clearly as possible.
Focus on how it made you feel and where you felt that emotion in your body.

Why It Works:

Positive visualization helps reduce stress hormones and can improve emotional resilience, especially in high-pressure situations.

5. Paradise Visualization

This technique uses guided imagery to transport your mind to a calm, peaceful place.

How to Practice:

Close your eyes and imagine a beautiful, serene landscape — a mountain, forest, lake, or any place that brings you peace.
Focus on the details: the colors, sounds, smells, and textures.
Spend a few minutes immersing yourself in that environment, letting your mind relax.

Why It Works:

Guided imagery helps shift your mental state from stressful or anxious thoughts to a calmer, more grounded perspective.

Why Autogenic Techniques Work

Autogenic techniques work by tapping into your nervous system’s natural ability to regulate itself.

Most of us spend too much time in fight-or-flight mode, where our heart rate, breathing, and stress levels are elevated. Autogenic training helps activate the parasympathetic nervous system, bringing the body back to rest and recovery.

In high-pressure situations, like those faced by free divers, these techniques are essential. They can also be hugely beneficial for everyday stress, helping you stay calm, focused, and in control.

Practical Applications for Everyday Life

You don’t need to be a free diver to benefit from autogenic techniques. Here’s how you can use them in daily life:

Before a stressful meeting or event: Use the Gravitational Force technique to release tension.
During a busy commute: Practice the Sound Picture technique to improve focus and calm your mind.
Before bed: Try the Blue-Red Body exercise to unwind and improve sleep quality.
When feeling overwhelmed: Use the Ecstatic Joy technique to recall a positive memory and shift your mindset.

Final Thought: Train Your Mind Like a Muscle

Just like your muscles need training to get stronger, your mind needs practice to stay calm under pressure.

Autogenic techniques give you the tools to control your mental state, even when life feels overwhelming. Start small — one exercise at a time — and notice how your mind and body begin to respond.

Because in the end, your breath and your thoughts are the most powerful tools you have.

References:

Severinsen, Stig. Breatheology: The Art of Conscious Breathing.
Mayo Clinic. “Belly Breathing Benefits.”
PubMed. “Effectiveness of Autogenic Training.”