The Relaxation Response

There's a lot of evidence that meditation is really good for your health. That it relieves stress. But do you know why?

Herbert Benson thinks meditation produces a Relaxation Response. He calls this "a calm but alert state ". Going into this state reduces the effects of stress on your body he says.

He came up with the idea in the 1970's during Transcendental Meditation research. At the time his conclusions were pretty surprising. During meditation your breathing slows. Your heart and body slow down. But your mind stays alert.

How is this different to just sitting relaxing? What's so special?

The key is that you're very relaxed physically but still mentally alert - an unusual combination.

Benson said the relaxation response is different to sleep or just resting. Like sleep your body does slow down. Your metabolism slows. You use less oxygen. But your brain stays active. A brain scan (EEG) during meditation has Alpha Waves - only present when you're awake.

For most of us - in the modern world of constant stress - this is incredibly useful. Why? Because of the Fight or Flight Response.

The Fight or Flight Response

• Increase your heart rate
• Speed up your breathing
• Send more blood to your muscles.

The fight or flight response is perfect if you're in physical danger. Thats what it's for. But nowadays the dangers we face aren't usually physical. We have job stress, family stress, future stress. We have difficult bosses. Impossible deadlines or screaming toddlers.

Unfortunately we're still hard-wired to respond to all this in one way. The Fight or Flight Response.

When the danger is physical we can run or fight off all that extra energy. If it's mental there's no-where for the stress to go.

Over time it can build up and give us heart attacks and strokes.

That's where the Relaxation Response comes in. Practising it morning and evening for 20 minutes will protect you from the health effects of chronic stress.

The Relaxation Response - How To Do it

Usually our minds are very active - a constant stream of thoughts. But often we don't notice. Just try sitting and not thinking - you'll see what I mean!

The problem is that a lot of these thoughts upset us.The Relaxation Response works by disrupting this mental activity. Replacing it with a simple word which we repeat silently to ourselves.

The process is simple. Do it for 20 minutes twice a day.

1. Chose a simple word, syllable or even a number.
2. Chose a comfortable place. Sit and relax.
3. Take a few minutes to let all of your muscles go slack. Work your way from your toes to your head.
4. Start to repeat your word. Do it silently.
5. Let go. Don't worry if you're getting it right
6. When your mind wanders off bring it gently back to your word
7. Do this for 20 minutes
8. When 20 minutes are up carry on sitting for 3 minutes before carrying on with your day.

Enjoyed the Relaxation Response?

then read...

• 5 Effective Ways to Deal With Stress
• 4 Ways Meditation Relieves Stress Signs and Symptoms
• Everyday Easy Meditation Techniques for Stress Relief

And more on what causes stress....

• What is Stress - Part 1
• What is stress - Part 2
• What is stress - Part 3
• Stress Signs and Symptoms: How To Recognize Them

Return from Relaxation Response to Ways to Deal with Stress

Return from Relaxation Response to Learning Modern Meditation