The Relaxation Response

The Relaxation Response is a learned behavior or practice describing a natural restorative phenomenon that is common to all as a counterbalancing mechanism to the fight-or-flight response. The term was coined by Herbert Benson, MD. and results in a state of profound rest that can have lasting effects if any of a number of techniques that involve mental focusing is practiced regularly.

Learning how to relax, really relax, can have a far-reaching influence on the quality of your life.

There is a difference between “vegging” (which can be a good thing to do) and taking time to engage in activities that produce deep relaxation. For instance, meditation is an activity that can lead to deep relaxation.

What is Deep Relaxation?

Deep relaxation has specific characteristics.

When a person has a relaxation response, several physiological changes occur. They are:

Decrease in heart rate
Decrease in respiration rate
Decrease in skeletal muscle tension
Decrease in metabolic rate and oxygen consumption
Decrease in analytic thinking
Increase in skin resistance
Increase in alpha wave activity in the brain

Meditating & The Relaxation Response

Meditating (one of several activities that produce the relaxation response) for 20-30 minutes a day, over time, can lead to a generalized feeling of relaxation in many areas of one’s life.

Some of the benefits of deep relaxation are:

reduction of generalized anxiety
preventing stress from building up
increased energy and productivity
improved concentration and memory
reduction of insomnia and fatigue
prevention and/or reduction of psychosomatic disorders such as hypertension, migraines, headaches, asthma, ulcers
increased self-confidence and reduced self-blame
increased availability of feelings

Try meditating 20-30 minutes a day for an extended period of time. See if you can experience some of the physiological changes listed above. See how it affects your life.

Watch Dr. Herbert Benson teach the Relaxation Response basics.

Regular elicitation of the Relaxation Response has been scientifically proven to be an effective treatment for a wide range of stress-related disorders. In fact, to the extent that any disease is caused or made worse by stress, the Relaxation Response can help.

To use the Relaxation Response in daily meditation just follow the easy steps outlined in The Relaxation Response.