The Relaxation Response
Professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute, Dr. Herbert Benson, developed the Relaxation Response as a method of allowing the body to physiologically relax itself. Dr. Benson described it as, “a physical state of deep rest that changes the physical and emotional responses to stress… and the opposite of the fight or flight response.”
Stress-related symptoms such as muscle tension, headaches, upset stomach, racing heartbeat, and shallow breathing, can be subsided by the Relaxation Response. Research has shown that the Relaxation Response can help stress-related disorders such as fibromyalgia, gastrointestinal ailments, insomnia, hypertension, and anxiety disorders.
Benefits of the Relaxation Response
Decreased heart rate
Decreased blood pressure
Lower respiratory rate
Lower pulse rate
Decreased oxygen consumption
Decreased muscle tension
Reduction of cortisol
Reduction of noradrenaline
Relaxation Response Steps:
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.
Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “one” (or any soothing, pleasant sound, preferably with no meaning or association, to avoid stimulation of unnecessary thoughts.), silently to yourself.
For example, breathe in ... out, “one”, breathe in ... out, “one”, etc.
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.
Source: http://www.relaxationresponse.org