The relaxation response is the opposite of the fight-or-flight response. It is a deep state of relaxation that helps counter the stress of life.
We live in stressful times. Long working hours, taxing commutes, and 24/7 connectivity all contributing to the load. Then there’s the fear that clouds many of our lives – the fear of failure, injury, illness, financial loss and the rest.
It’s a lot to contend with and proves too much for some.
Stress can manifest itself in many ways including ulcers, allergies, irritable bowel syndrome, headaches, insomnia and depression. It’s also linked to serious conditions like high-blood pressure, cardiovascular disease and heart disease. Every system of the body is affected by stress.
When you consider as much as 90 percent of disease is stress-related, there’s a lot we need to do to bring our lives back into balance.
What is the relaxation response?
The Relaxation Response is a book written in 1975 by American physician, Dr. Herbert Benson. According to Dr. Benson, “The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress.”
Dr. Benson’s study on the impact of stress and the scientific benefits of relaxation, prompted the wider acceptance of meditation as an effective treatment for a range of stress-related disorders.
Research has shown that regular use of the relaxation response, and related practices, can lower heart rate, blood pressure and oxygen consumption, while alleviating the symptoms associated with hypertension, anxiety, insomnia, and depression.
The relaxation response is essentially the opposite of the fight-or-flight response and works as both a short-term coping mechanism and a long-term healing mechanism. It is effectively an “off switch” against the constant pressure to be “switched on”.
During the relaxation response, the body enters a state of physiological relaxation, where blood pressure, heart rate, digestive function, and hormonal levels return to normal, pre-stress levels.
How to elicit the relaxation response
There are many ways to elicit the relaxation response including meditation, breathing, massage, progressive muscle relaxation, tai chi, qi gong and yoga. Basically, “anything that breaks the train of everyday thought will evoke this physiological state”, said Benson.
Using a variety of methods we can counter the waves of stress that we experience throughout the day by creating waves of relaxation. We can also use mental techniques such as affirmation, visualisation and discussion to further dilute the effects of stress.
Dr. Bensons method is a simple mantra meditation that uses the word “one”, or any soothing, mellifluous sounding word. Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe.
Dr. Herbert Bensons Relaxation Response Method
Here’s the technique as outlined in the book:
- Sit quietly in a comfortable position.
- Close your eyes.
- Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. [Relax your tongue—and thoughts will cease.]
- Breathe through your nose. Become aware of your breathing. As you breathe out, say the word “one”* silently to yourself. For example, breathe in, and then out, and say “one”*, in and out, and repeat “one.”* Breathe easily and naturally.
- Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.
- Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “one.”*
- With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.
*Choose any soothing, mellifluous sounding word, preferably with no meaning or association, to avoid stimulation of unnecessary thoughts.
Towards mastery
Most of us learn a technique, practice it infrequently, or not at all, and come to the conclusion that it doesn’t really work.
The reality is, it’s our poor execution and inconsistency that’s letting us down.
If we want the benefits of meditation, then we need a consistent meditation practice. If we want to elicit a state of relaxation on command, that too requires practice. Mastery comes through skilful repetition.
It’s important to experiment and explore different techniques, to find out what we like and what we respond best to. Then, we can build a long-term practice around them that’s enjoyable and effective.
If you’d like to read more on The Relaxation Response you may enjoy Herbert’s original book, as well as his more recent Relaxation Revolution (2011).