The Relaxation ResponseThe relaxation response counters the effects of stress. Here are a number of relaxation techniques and relaxation exercises which counter the fight or flight response and relieve stress. While stress is a fact of life it does not have to be a way of life. It may be very difficult to control some causes of stress – the irate boss, the traffic jam and long commutes to work, an unrelenting schedule or concerns about the environment... BUT that doesn’t mean that you need to be passive to the effects of stress. Herbert Benson MD, suggests that while we may not be able to control the causes of stress that affect our life, a better prevention and therapy may be to counter the stress response, which can be harmful to you. In scientific studies conducted at Harvard University, Dr Benson developed the relaxation response, a technique that activates the body's natural physiological changes that aid in protecting you from distress. How the relaxation response counters the effects of stressStress, Relaxation and the Body The fight or flight response can be described by a set of sympathetic nervous system responses while the relaxing response can be described as a set of parasympathetic nervous system response. By relaxing you turn on this relaxing response which counters the stress response. This response was first described by Herbert Benson MD, Associate Professor of Medicine at Harvard Medical School. It activates the paraysmpathetic system resulting a reduced heart rate and blood pressure, a slowing down of your breathing and brings your body back to an overall healthier balance. Thus the response helps to counter the effects of stress on the body and mind. The table below shows how the fight and flight response can be countered by the body's natural relaxation effect.
It is important to note that these are both natural states of the body that are activated by the sympathetic and parasympathetic systems. What Dr Benson discovered was that it is possible to deliberately activate this response through his technique. Dr Benson’s Relaxation ResponseStudying practitioners of Transcendental Meditation, Dr Benson developed a different technique that had a much lower price tag than TM but had a similar good effect on the mind and the body. The following technique is adapted from Dr Benson’s “The Relaxation Response” (1975, p. 114-115):
Note: I generally like to replace the word "ONE" with "CALM" and "RELAXED". I do this for a number of reasons, but primarily because 'ONE' could have connatations of competitiveness which may work against the practice. I have found that the words "CALM" and "RELAXED" have worked well in session with clients. Other relaxation techniques that activate the relaxation effectOver a number of years of experimentation, the relaxation effect was found to consistently be activated across a variety of relaxation techniques. Meditation. The use of transcendental meditation elicits many of the same physiological changes as the relaxation response. For example, transcendental meditation reduces oxygen consumption, respiratory rate, heart rate and blood pressure (among patients with elevated blood pressure). TM also increases alpha brain waves – a brain wave that is characteristic of relaxed minds. Hypnosis with deep relaxation. The use of hypnosis elicits many of the same physiological changes as the relaxation response. For example, hypnosis for relaxation reduces oxygen consumption, respiratory rate and heart rate. Progressive muscle relaxation. This deep muscle relaxation technique involves the systematic tensing and relaxing of different muscle groups. Progressive muscle relaxation elicits some of the physiological changes of the relaxation effect, such as reduced muscle tension – a common symptom of stress. Autogenic training. Based on 6 mental exercises developed by Dr Schultz, a German neurologist. Some of the benefits of autogenic training that elicit the same physiological changes as the relaxation response include reduced respiratory rate, reduced heart rate, increased alpha brain waves (this brain wave is common in people who are relaxed) and decreased muscle tension. Source: The Relaxation Response (Herbert Benson MD), 1975. Related Articles
Relaxation Meditation: Meditation to Reduce Stress and Anxiety Time Management: Time Management Techniques to Cope with Stress Self Hypnosis: Deal with Stress through Self Hypnosis Relaxation Yoga: Yoga for Stress Relief and Relaxation Breathing for Relaxation: This Breathing Technique to Counter the Stress Response The Emotional Effects of Stress: What is Stress - What are some Emotional Effects of Stress
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