The Science
There are thousands of studies about autogenics and it wouldn’t be possible, or helpful, to put them all here. Joystik will help reduce stress, improve sleep, improve performance, and even improve skin appearance. Listed below is some of the research that supports why autogenic training can be so powerful.
Joystik Study x
Concordia University
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12-week controlled study at Concordia University
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40 student-athletes (highest stress levels cohort within all demographics)
38%
Decrease in being upset regarding unexpected events
25%
Increased satisfaction with quality of sleep
25%
Increased confidence for ability to get things done
19%
Decrease in feeling nervous & stressed
Peer Reviewed Research
Stress
Kanji N, White A, Ernst E. Autogenic training to reduce anxiety in nursing students: randomized controlled trial.
J Adv Nurs. 2006 Mar;53(6):729-35. doi: 10.1111/j.1365-2648.2006.03779.x. PMID: 16553681.
The findings of the evaluation indicate that 8 weeks of AT appears to be effective in improving symptoms of concern to patients and enhancing patients' overall well-being. In particular, AT was found to be beneficial for patients with symptoms of anxiety, stress, depression, pain and insomnia.
Lim SJ, Kim C. Effects of autogenic training on stress response and heart rate variability in nursing students.
Caponnetto P, Magro R, Inguscio L, Cannella MC. Quality of life, work motivation, burn-out and stress perceptions benefits of a stress management program by autogenic training for emergency room staff: A pilot study.
Ment Illn. 2019 Jan 3;10(2):7913. doi: 10.4081/mi.2018.7913. PMID: 30746060; PMCID: PMC6342023.
Heidi Lehmann, Nelly Otte, Thomas Kraus, André Esser, Julia Krabbe. Evaluation and Comparison of Relaxation-Related Workplace Interventions Among Office Workers at an Insurance Institution: An Intervention Study.
2024 Jan-Dec:61:469580241242793. doi: 10.1177/00469580241242793. PMID: 38591360
Performance
Biatheletes’ postural control and hold stability in the rifle competition, found their standing shooting was improved after learning AT and imagery training.
Research Quarterly for Exercise and Sport, Volume 74, pages 337-342, September 2003.
Holland B, Gosselin K, Mulcahy A. The Effect of Autogenic Training on Self-Efficacy, Anxiety, and Performance on Nursing Student Simulation.
Nurs Educ Perspect. 2017 Mar/Apr;38(2):87-89. doi: 10.1097/01.NEP.0000000000000110. PMID: 29194303.
Cowings PS, Kellar MA, Folen RA, Toscano WB, Burge JD. Autogenic Feedback Training Exercise and pilot performance: enhanced functioning under search-and-rescue flying conditions.
Int J Aviat Psychol. 2001;11(3):303-15. doi: 10.1207/S15327108IJAP1103_04. PMID: 12033232
Kellar MA, Folen RA, Cowings PS, Toscano WB, Hisert GL. Autogenic feedback training improves pilot performance during emergency flying conditions.
Ajimsha MS, Majeed NA, Chinnavan E, Thulasyammal RP. Effectiveness of autogenic training in improving motor performances in Parkinson's disease.
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Wellness
Litwic-Kaminska K, Kotyśko M, Pracki T, Wiłkość-Dębczyńska M, Stankiewicz B. The Effect of Autogenic Training in a Form of Audio Recording on Sleep Quality and Physiological Stress Reactions of University Athletes-Pilot Study.
Nicassio, P., & Bootzin, R. (1974). A comparison of progressive relaxation and autogenic training as treatments for insomnia.
Sakai S, Inoue-Sato M, Amemiya R, Murakami M, Inagaki K, Sakairi Y. The influence of autogenic training on the physical properties of skin and cardiac autonomic activity in postmenopausal women: an exploratory study.
Int J Dermatol. 2020 Jan;59(1):103-109. doi: 10.1111/ijd.14582. Epub 2019 Jul 11. PMID: 31294461.
Other
Patricia Cowings, John Billingham, and William B. Toscano, “Learned control of multiple autonomic responses to compensate for the debilitating effects of motion sickness,” Therapy in Psychosomatic Medicine 4 (1978) 318-323.
Reducing Motion Sickness: A Comparison of Autogenic-Feedback Training and an Alternative Cognitive Task.
Aviat., Space, and Environ. Med., vol. 53, no. 5, May 1982, pp. 449-453
Patricia S. Cowings, William B. Toscano, Joe Kamiya, Neal E. Miller, Joseph C. Sharp, Spacelab 3 flight experiment No. 3AFT23: Autogenic-feedback training as a preventive method for space adaptation syndrome, NASA-TM-89412(1999).
Cowings PS, Toscano WB, Reschke MF, Tsehay A. Psychophysiological assessment and correction of spatial disorientation during simulated Orion spacecraft re-entry. Int J Psychophysiol. 2018 Sep;131:102-112. doi: 10.1016/j.ijpsycho.2018.03.001. Epub 2018 Mar 2. PMID: 29505848.
Omar Zaher, Adrian A Kuchtaruk, Emma S McGinnis, Milica Paunic, Monali S Malvankar-Mehta. Effect of various relaxation techniques on the intraocular pressure of patients with glaucoma: systematic review and meta-analysis
Meta-Analysis. Can J Ophthalmol. 2024 Aug;59(4):e343-e349.
doi: 10.1016/j.jcjo.2023.06.007. Epub 2023 Jun 24. PMID: 37364856
Peer Reviewed Research
Stress
Kanji N, White A, Ernst E. Autogenic training to reduce anxiety in nursing students: randomized controlled trial.
J Adv Nurs. 2006 Mar;53(6):729-35. doi: 10.1111/j.1365-2648.2006.03779.x. PMID: 16553681.
The findings of the evaluation indicate that 8 weeks of AT appears to be effective in improving symptoms of concern to patients and enhancing patients' overall well-being. In particular, AT was found to be beneficial for patients with symptoms of anxiety, stress, depression, pain and insomnia.
Lim SJ, Kim C. Effects of autogenic training on stress response and heart rate variability in nursing students.
Caponnetto P, Magro R, Inguscio L, Cannella MC. Quality of life, work motivation, burn-out and stress perceptions benefits of a stress management program by autogenic training for emergency room staff: A pilot study.
Ment Illn. 2019 Jan 3;10(2):7913. doi: 10.4081/mi.2018.7913. PMID: 30746060; PMCID: PMC6342023.
Heidi Lehmann, Nelly Otte, Thomas Kraus, André Esser, Julia Krabbe. Evaluation and Comparison of Relaxation-Related Workplace Interventions Among Office Workers at an Insurance Institution: An Intervention Study.
2024 Jan-Dec:61:469580241242793. doi: 10.1177/00469580241242793. PMID: 38591360
Performance
Biatheletes’ postural control and hold stability in the rifle competition, found their standing shooting was improved after learning AT and imagery training.
Research Quarterly for Exercise and Sport, Volume 74, pages 337-342, September 2003.
Holland B, Gosselin K, Mulcahy A. The Effect of Autogenic Training on Self-Efficacy, Anxiety, and Performance on Nursing Student Simulation.
Nurs Educ Perspect. 2017 Mar/Apr;38(2):87-89. doi: 10.1097/01.NEP.0000000000000110. PMID: 29194303.
Cowings PS, Kellar MA, Folen RA, Toscano WB, Burge JD. Autogenic Feedback Training Exercise and pilot performance: enhanced functioning under search-and-rescue flying conditions.
Int J Aviat Psychol. 2001;11(3):303-15. doi: 10.1207/S15327108IJAP1103_04. PMID: 12033232
Kellar MA, Folen RA, Cowings PS, Toscano WB, Hisert GL. Autogenic feedback training improves pilot performance during emergency flying conditions.
Ajimsha MS, Majeed NA, Chinnavan E, Thulasyammal RP. Effectiveness of autogenic training in improving motor performances in Parkinson's disease.
Wellness
Litwic-Kaminska K, Kotyśko M, Pracki T, Wiłkość-Dębczyńska M, Stankiewicz B. The Effect of Autogenic Training in a Form of Audio Recording on Sleep Quality and Physiological Stress Reactions of University Athletes-Pilot Study.
Nicassio, P., & Bootzin, R. (1974). A comparison of progressive relaxation and autogenic training as treatments for insomnia.
Sakai S, Inoue-Sato M, Amemiya R, Murakami M, Inagaki K, Sakairi Y. The influence of autogenic training on the physical properties of skin and cardiac autonomic activity in postmenopausal women: an exploratory study.
Int J Dermatol. 2020 Jan;59(1):103-109. doi: 10.1111/ijd.14582. Epub 2019 Jul 11. PMID: 31294461.
Other
Patricia Cowings, John Billingham, and William B. Toscano, “Learned control of multiple autonomic responses to compensate for the debilitating effects of motion sickness,” Therapy in Psychosomatic Medicine 4 (1978) 318-323.
Reducing Motion Sickness: A Comparison of Autogenic-Feedback Training and an Alternative Cognitive Task.
Aviat., Space, and Environ. Med., vol. 53, no. 5, May 1982, pp. 449-453
Patricia S. Cowings, William B. Toscano, Joe Kamiya, Neal E. Miller, Joseph C. Sharp, Spacelab 3 flight experiment No. 3AFT23: Autogenic-feedback training as a preventive method for space adaptation syndrome, NASA-TM-89412(1999).
Cowings PS, Toscano WB, Reschke MF, Tsehay A. Psychophysiological assessment and correction of spatial disorientation during simulated Orion spacecraft re-entry. Int J Psychophysiol. 2018 Sep;131:102-112. doi: 10.1016/j.ijpsycho.2018.03.001. Epub 2018 Mar 2. PMID: 29505848.
Omar Zaher, Adrian A Kuchtaruk, Emma S McGinnis, Milica Paunic, Monali S Malvankar-Mehta. Effect of various relaxation techniques on the intraocular pressure of patients with glaucoma: systematic review and meta-analysis
Meta-Analysis. Can J Ophthalmol. 2024 Aug;59(4):e343-e349.
doi: 10.1016/j.jcjo.2023.06.007. Epub 2023 Jun 24. PMID: 37364856