Relaxation Response

The great clinical success of the at least 37 studies of the "Relaxation Response", conducted starting as early as 1970s serves for scientific support of this idea. Dr. H. Benson, one of the authors of the best-sellers "The Relaxation Response" and "Beyond the Relaxation Response" wrote in 1975:

"The frequent elicitation of the physiologic changes associated with the emergency reaction has been implicated in the development of diseases such as hypertension. Prevention and treatment of these diseases may be through the use of the relaxation response, an integrated hypothalamic response whose physiologic changes appear to be the counterpart of the emergency reaction" (Int. J Psychiatry Med. 6 (1-2): 87-98,1975). [The hypothalamus is a structure in the basis of the brain, which controls many important body functions, T.Z.]

It has been shown that this technique, including breathing awareness as a major component, yet simple, is efficient in solving many somatic and psychological problem, reducing hypertension, insomnia, anxiety, pain, and medication use across multiple populations, diagnostic categories, and settings. It has been also concluded that this approach also can be used to treat certain common pediatric problems, such as headaches, enuresis, acute and chronic pain, and habit disorders.

This is how the relaxation response is scientifically defined recently:

"The relaxation response is an integrated psycho-physiologic response originating in the hypothalamus that leads to a generalized decrease in arousal of the central nervous system. As such it is the physiologic antithesis of the stress response" (Mandle C.L .et al., "J. Cardiovascular Nursing" 10 (3): 4-26,1996).

This is how simply you can elicit the relaxation response:

1. Choose a short phrase or a word that holds great meaning for you, or perhaps a phrase with religious meaning

2. Sit down on a chair in a quiet environment with your spine straight

3. Close your eyes

4. Use progressive relaxation technique ( what's this?)

5. Breathe slowly and naturally. As you do, focus on your word or phrase. Repeat it to yourself each time you exhale. If your thoughts distract you, simply return to your word or phrase.

6. Continue the technique for 10 to 20 minutes. Use this technique upon waking in the morning and just before going to bed at night for optimum results.

Read more about breathing: