The Miracles of the Relaxation Response: Dr. Benson's Healing Technique

The term "relaxation response" introduced by Dr. Herbert Benson – cardiologist, professor, founder of the Medical Institute of Mind and Body at Harvard Medical School. By this reaction, the professor called the body's ability to relax through the release of chemical compounds and signals given by the brain. In his book The Relaxation Response, (The Relaxation Response) Dr. Benson describes the benefits of relaxation and explains why a regular relaxation response can help relieve stress disorders. This will be discussed in the article prepared for you by estet-portal.com.  

Reaction of relaxation – opposite of "fight or flight"

The body triggers the fight or flight response when we are in a stressful situation to protect ourselves from danger. This activates the sympathetic nervous system, resulting in a number of physiological changes in the body:

• metabolism accelerates;
• blood pressure rises;
• heartbeat and breathing speed up;
• pupils dilate;
• blood vessels constrict.

All of the above changes are necessary for the body to survive a stressful (dangerous) situation: fight the threat or flee.

Reaction of relaxation – the opposite of the "fight or flight" response triggered by the body in response to stress.

During stress, a person experiences physical discomfort associated with:

• muscle tension;
• headaches;
• discomfort in the stomach;
• rapid heartbeat;
• shallow breathing.

Frequent need to "fight or flight" harms the body, because the secreted stress hormones lead to various diseases:

• cardiovascular system;
• gastrointestinal tract;
• adrenaline fatigue, etc.

The relaxation (or relaxation) response helps the body return to its normal "pre-stress" state. condition. Dr. Benson describes the relaxation response as a physical state of deep relaxation that involves the parasympathetic nervous system. Below are:

• benefits of the relaxation response;
• ways to trigger the relaxation response.

Benefits of the relaxation response and how to trigger it

According to Dr. Benson, it is very important for every person to learn deep relaxation, learn to clear the mind and achieve inner harmony in order to maintain health. 

Research conducted in the 1960s and 70s showed that meditation helped improve health, especially in hypertensive patients. People who meditate regularly are able to reduce stress levels, improve their well-being, lower blood pressure and lower resting heart rate.

Studies have shown that regular activation of the relaxation response can solve many problems associated with chronic stress, such as:

• fibromyalgia;
• disturbances in the work of the gastrointestinal tract;
• insomnia;
• hypertension;
• anxiety disorders, etc.

There are various ways to trigger the relaxation response. These include:

• visualization;
• progressive muscle relaxation;
• acupuncture;
• massage;
• breathing techniques;
• prayer;
• meditation;
• yoga;
• tai chi;
• qigong.

Reaction of relaxation – a great way to cope with various stressors, improve health and protect yourself from diseases.

Technique for Triggering the Relaxation Response by Dr. Benson

Dr. Benson recommends practicing this relaxation technique for 10-20 minutes twice a day (morning and evening), following these steps:

1. Sit quietly, make yourself comfortable.
2. Close your eyes.
3. Slowly relax each muscle of the body, moving from the bottom up (from the feet to the tongue).
4. Breathe through your nose, listen to your breathing. Inhale, say "one" as you exit. Breathe slowly.
5. Continue to breathe without thinking about anything for 10-20 minutes. After that, sit in silence for a couple more minutes with your eyes closed and a couple more minutes – with open.
6. During practice, do not think about whether you are good at relaxing, do not try to force the body into a state of relaxation – remember that relaxation should come by itself.
7. If during the practice you will be distracted by extraneous thoughts, try to ignore them, concentrating on your breath and silently repeating "one"; on exhalation.

Reaction of relaxation – a great way to cope with various stressors, improve health and protect yourself from diseases.

This practice will quickly trigger the relaxation response. Practice mindful breathing in silence a couple of times a day (for example, in the morning and evening, or at any time convenient for you), but for two hours after eating it is better not to practice this technique, since the digestive process prevents the relaxation response from starting. Instead of the word "one" specified in paragraph 4, you can use any other soothing, euphonious word that does not cause you special associations that can cause unnecessary thoughts to appear in your head.

Read also: Breathing techniques to relieve stress in 10 minutes

Regular relaxation – a great way to neutralize the negative effects of stress on the entire body and prevent the development of diseases associated with excess stress hormones.