American Fitness Professionals & Associates

The relaxation response is a bodily state you can trigger by practicing some very simple techniques. While in this state, some wonderful and beneficial physiological changes occur.

The response can be likened to the reverse of the fight or flight response. When we find ourselves in a stressful situation which requires us to either put up our dukes or get the heck out of here, our bodies go into hyperdrive in order to provide us with the energy we need to cope with whatever is going on. If we do not take it upon ourselves to counter the effects of fight or flight we may find that over a period of time we may develop hypertension, cardiac arrhythmias, digestive problems and a whole host of related problems.

The regular use of the relaxation response can bring about relief to the same degree that the fight or flight syndrome can negatively influence already existent stress-related illness.

There are a number of ways to bring about the relaxation response. In order for them to work, they must provide you with some mechanism for arresting your flow of thought. They probably will not be totally contained; however, what is important is not to become attached to the thoughts. Just notice them and let them go by. One method that is very effective for helping to elicit the relaxation response is called progressive relaxation. It’s a matter of systematically tensing and releasing all your major muscle groups. Once that is accomplished it’s on to eliciting the relaxation response.

How to Elicit the Relaxation Response

It’s very important to keep an open-mind around expectations of results from the process. Let the process produce results. Keeping a passive, receptive attitude is essential.

What you’ll need:

1.A short phrase or word that holds great meaning for you. For example: one, peace, or calm. Or a phrase i.e. I am at peace, or perhaps a phrase with religious meaning.

2.Find a place where you can be alone. Disconnect the telephone and hang a “Do Not Disturb” sign on your door.

3.Approximately 20 minutes of time for the Relaxation Response. You’ll initially need approximately 20 minutes for progressive relaxation, too. Although, it isn’t absolutely necessary for you to use progressive relaxation before taking the steps to elicit the relaxation response; it is a very good segue into it.

4.A straight back chair or a bed. I highly suggest a chair because it’s very easy to fall asleep when doing this in bed.

5.A detached attitude is very important. Don’t worry about whether you’re doing it right or wrong.

Here’s what you do:

1.Set down on a chair in a quiet environment with your spine straight.

2.Close your eyes.

3.Use progressive relaxation technique, then go to step4 or simply go to step 4.

4.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.

5.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.

All credit for the Relaxation Reponse is given to Dr. Herbert Benson.