OPTIONS & FEATURES
• All phases (exercises) including "shoulders-neck"
• Adjustable sequence of phases
• Omission of individual phases (heart, shoulders-neck)
• Choose from 4 formula variants (beginner/intermediate/experienced/pro)
• Right or left handed
• Match volume of voice, music & nature sounds
• Repetitions of the formulas (1-6x)
• Breaks between formulas (5-30 sec.)
• Female or male voice
• 90 affirmations that can be done with/without AT (repeat & pauses adjustable)
• Additional pause between AT and affirmations
• Timer to resume music/sounds
• 5 musics and 24 nature sounds
• Combine music with 2 nature sounds
• Fall asleep and relax (outro)
• Lead time of 10-120 seconds.
• with / without intro / outro
• Calculate total running time
• Set reminders to practice
• Resting tint also at the beginning (optional)
• Repeat resting tone (1-5)

AT & CONTENT OF THE APP
This app is particularly recommended for those who want to learn the classic AT - i.e. the traditional formulas - from beginners to professionals - in several variants as flexibly as possible. In addition, the app offers a maximum of setting and selection options.

Autogenic Training (AT) was developed by J.H. Schultz in the 1920s and is one of the established, scientifically based relaxation methods. The AT is based on the principle of autosuggestion (self-hypnosis). In addition to progressive muscle relaxation, it is the most commonly used relaxation technique recommended by doctors and therapists. The positive effects of AT are scientifically proven.

In this classic version of the AT, all phases (exercises) as well as the complete program are instructed and practiced.

The shoulder-neck exercise is not a classic AT exercise; Schultz only added it later as an additional exercise because he had observed that many people tend to get tense in this area. The exercise can be done after the heat or abdominal exercise.

CHOICE OF FORMULAS
For the resting tint and all phases, you can choose from 34 formulas according to your own preferences and the respective exercise level (beginner, advanced, experienced, professional). This allows the AT to be individually adapted and used for everyone - from beginners to professionals.

REPEATS OF THE FORMULAS
The number of repetitions for the current phase and the previous phases can be set according to your own preferences. The current phase should usually be repeated more often (practiced longer) than the previous phases. As one progresses, fewer repetitions are needed to deeply relax and/or fall asleep.

BREAKS BETWEEN THE FORMULAS
between Pauses (5-30 seconds) can be set in the formulas depending on the exercise status.

AFFIRMATIONS (FORMULA FORMATION)
You can choose from 90 positive affirmations on 9 topics that can be heard after the OT (or without OT). Due to the deep state of relaxation that was previously achieved, these can penetrate deep into the subconscious and unfold their positive effects. The number of repetitions and pause lengths are adjustable.

TIMER FUNCTION
In order to continue the music/sounds at the end, an arbitrarily long time can be set for the music (5) and nature/sounds (24).

LEAD TIME
Before the exercise begins, a lead time (10-120 seconds) can be set during which only music/sounds can be heard.

VIDEO INSTRUCTIONS: Operation & use of the app
https://www.youtube.com/watch?v=uSHskhI3X34

NOTES
• the app does not require any permissions
• All content is included in the app
• the app can - and even should - be used offline
• The app contains no advertising, subscriptions or in-app purchases