What is it?

The relaxation response is a form of meditation, which people all over the world have practised for many years and is found in most religious traditions.

Dr. Herbert Benson came up with the theory of “relaxation response” during his 35 year career in medicine. He studied closely those who practised transcendental meditation, noticing how it helped them reduce the general activity of their autonomic nervous system, which governs the “fight or flight” response. He dedicated his professional life to researching and teaching the relaxation response, witnessing first hand how it counteracted the harmful effects of stress. Read on to discover how you can use the method of the relaxation response to live a healthier life.

Whilst its roots may come from transcendental meditation, Dr Benson made it more user-friendly for the Westerner, taking them out of their traditional Eastern religious contexts.

How does it work?

The relaxation response technique requires the individual to sit still for up to 20 minutes a day, and be still.  For the average person, with a hectic life incorporating work, partners, children, elderly parents, school exams, or any number of outside demands and schedules, this can seem like an impossible task.

However, the relaxation response may benefit you in four ways:

*Increased awareness of whether you are tense, agitated or relaxed. You will be more in touch with your body.
*Master the art of being able to relax, even in stressful situations.
*Reduce the resting level of your autonomic nervous system – this could benefit you for the whole of your waking day, should you practise it.  
*By repeatedly bringing yourself back to meditation, your concentration may improve.

How to practise this technique:

1. Find a quiet place to sit, upright, and with your eyes closed to outside disturbances.

2. Concentrate fully on relaxing all your muscles – from the tips of your toes, up the legs, torso, arms, neck and face. Keep them relaxed.

3. Next, concentrate on your breathing – become fully aware of it, in this relaxed state. Just breathe naturally and easily, and count on the exhaled breath if it helps you to focus.

4. Continue this pattern for 10 to 20 minutes.  Do not use an alarm, just check the time by opening your eyes. When you finish, open your eyes, sit quietly, and do not stand for a few minutes.

5. It is important not to worry about whether you have sunk into a deep relaxation state – permit yourself to go at your own pace, have a passive attitude, and ignore judgmental thoughts – do not dwell on it, return to your counting and breathing.

6. If you practise this technique, response should come with very little effort.
 
How often?
Practise this at least once or twice daily but preferably before a meal, or two hours after it, as digestion can interfere with the process of relaxation.
 
Tips and caveats:
*Play some very soft, mellow, soothing music in the background to help you be calm.
*You are not just being “selfish” or “lazy” to take this time to sit quietly each day – it is essential for maintaining the control for the autonomic nervous system and can truly have amazing results on your symptoms of stress.