When I ask people how they relax I often receive the following responses:
Watching TV,
Laying on the couch,
Having a drink,
Going out with friends, etc.
While these may be relaxing they do not turn on the relaxation response that Dr. Herbert Benson talks about in his book, The Relaxation Response. This response is the body and minds way of returning to a normal state of being--shutting off the Stress Response.
The Relaxation Response is:
- A mentally active process that leaves the body relaxed
- Best done in an awake state
- Something you can easily learn that becomes more profound with practice.
Learn how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response.
Practice the simple exercise described below to lower your stress levels. It is even better to incorporate this simple practice in your daily routine and practice it once or twice a day three to four days a week.
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Dr Herbert Benson's Relaxation Exercise
The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
The relaxation experience can be achieved by following these simple steps, as recommended by Dr. Benson in his book “The Relaxation Response” -
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Sit quietly in a comfortable position.
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Close your eyes.
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Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.
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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.
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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.
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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.
You can practice this simple relaxation technique or follow any of the other techniques known to activate the Response, according to your pre-disposition and liking, and start managing your stress levels. |
