The Relaxation Response Technique

Did you know that your breathing and your ability to focus has a powerful impact on your nervous system?

By harnessing the power of these two forces in your life, you can combat stress by engaging “The Relaxation Response”.

The Relaxation Response is a simple practice that, once learned, takes only a few minutes a day and can relieve stress and tension. The technique was developed by Herbert Benson, M.D. at Harvard Medical School , tested extensively and written up in his book entitled, "The Relaxation Response".

The following is the technique taken word for word from his book.

1.
Sit quietly in a comfortable position.

2.
Close your eyes.

3.
Deeply relax all your muscles,
beginning at your feet and progressing up to your face.
Keep them relaxed.

4.
Breathe through your nose.
Become aware of your breathing.
As you breathe out, say the word, "ONE",
silently to yourself. For example,
breathe IN ... OUT, "ONE",- IN .. OUT, "ONE", etc.
Breathe easily and naturally.

5.
Continue for 2 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..

6.
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.

- The Relaxation Response , Herbert Benson, M.D .

Please Note : No information you see on this site is intended as a substitute for advice from a qualified medical professional; nor is it meant to diagnose and/or treat any medical conditions.