Both methods are considered scientifically proven relaxation techniques, are recognized by health insurance companies, and demonstrably help with stress, sleep problems, and tension. Both are excellent for beginners – the difference lies in the approach, not the difficulty level.
Progressive Muscle Relaxation (PMR): The physical path
PMR was developed in the 1920s by American physician Edmund Jacobson. The principle: individual muscle groups are consciously tensed for 5-10 seconds and then consciously released. Through the strong contrast between tension and relaxation, the body learns to relax more deeply than in its normal state.
Advantages of PMR:
- Clearly structured – ideal for beginners who appreciate a concrete, body-based routine
- Very body-oriented – ideal for people who are stuck in their heads
- Good evidence for anxiety, sleep problems, and pain
- No prior knowledge needed – you learn step by step
Autogenic Training: The mental path
Autogenic Training (AT) was developed in the 1930s by Berlin psychiatrist Johannes Heinrich Schultz. It is based on autosuggestion: through specific formulas like "My arm is heavy and warm" and "My breath is calm and even," one enters a trance-like state of relaxation.
Advantages of Autogenic Training:
- Particularly beginner-friendly: The short, clear formulas are easy to learn and quickly integrated into daily life
- Deep relaxation response with regular practice
- Very effective long-term for stress resilience and inner calm
- Can be used discreetly – while sitting, on the train, even in the office
Direct Comparison
| PMR | Autogenic Training | |
|---|---|---|
| Entry | Structured, body-based | Structured, formula-based |
| Approach | Body to mind | Mind to body |
| Suitable for beginners | Yes, very good | Yes, very good |
| For anxiety | Very well documented | Well documented |
| For sleep problems | Very effective | Very effective |
| Learning effort | Low | Low |
What should I choose?
Choose PMR if you prefer a body-based, haptically experienced routine, if you are working with anxiety or physical tension, or if a clear step-by-step structure is important to you.
Choose Autogenic Training if you can easily engage with short, calmly spoken formulas, if you are looking for a discrete method that you can use anywhere, or if you want to strengthen your stress resilience long-term – even as a complete beginner.
Are you unsure? No problem – many people try both courses and then decide which one fits their daily life better. Both courses from Glanzstück Berlin are recognized by health insurance companies according to §20 SGB V and are available online from home.
About Glanzstück Berlin
We develop sustainable wellness products and certified relaxation courses for people who want to actively improve their health — directly from Berlin.
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