Relaxation Response
Relaxation Response
The “relaxation response” is a term coined by Harvard cardiologist Herbert Benson in the early 1970s to refer to the self-induced reduction in the activity of the sympathetic nervous system, the opposite of the hyperactivity of the nervous system associated with the fightor-flight response.
Relaxation Response
Benson believed that this response was not unique to Transcendental meditation and that all ancient meditation practices involved common components that together are capable of producing such a response. Basing his belief on his scientific research on hypertension and Transcendental meditation, he integrated these common factors into a single technique Relaxation Response and found that it promoted a decrease in sympathetic nervous system similar to Transcendental meditation. Many techniques for eliciting the relaxation response have been presented in a religious context in Judaism, Christianity, or Islamic mysticism (Sufism). These techniques employ both mental and physical methods, including the repetition of a word, sound, or phrase (often in the form of a prayer); and the adoption of a passive attitude.
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Relaxation Response
Benson emphasized that the relaxation response is not simply a state of relaxation (and should not be confused with it) or a sleep-like state, but a unique state brought about by adherence to specific instructions.
Main components:The individual is instructed to assume a comfortable posture (usually sitting, but kneeling or squatting may also be used), the eyes are closed, and the muscles are relaxed, beginning at the feet and progressing upward to the face. Once the practitioner is relaxed, the eyes may be open or remain closed. Then, breathing through the nose and focusing on the breath, the practitioner inhales and exhales, silently saying the word “one” with each exhalation. Like Transcendental meditation, the repetition of a sound, word, or phrase is considered essential to the technique. Benson recommends “one” as a neutral, one-syllable word.
When the practice is completed, the meditator sits quietly for several minutes with eyes closed and then with eyes open. More recent versions of the technique include a body scan (similar to that employed in Mindfulness-Based Stress Reduction, in which practitioners are asked to move their attention slowly over the body focusing on relaxing different regions, and information sessions on the stress response and its effects on health.
Breathing: Breathing is active. Practitioners breathe through the nose, cultivating an easy, natural rhythm.
Attention and its object Attention is focused on the breath. In addition, should distracting thoughts occur, an attempt should be made to ignore them and focus on the mantra. The mantra is therefore “linked” with the breath. It has been claimed that Benson’s Relaxation Response demands a greater degree of concentration than either TM® or Clinically Standardized Meditation.
Spirituality and belief: Because it is believed Relaxation Response that incorporates the essential components of a wide variety of meditation practices, it is conceptualized as a secular technique and does not require adopting a specific spiritual orientation or belief system.
Training: Relaxation Response is learned in approximately five minutes. Patients are typically instructed to
elicit the relaxation response twice daily, for 15 to 20 minutes, but not within two hours after any meal, as the digestive processes may interfere with the subjective changes induced by the
technique.
Criteria of successful meditation practice: Instructions for this technique are available in books and articles and there is no explicit recommendation that an experienced practitioner teach the technique or that individualized instruction is necessary. The criteria for successful meditation practice rest with the subjective evaluation of the meditator; the results of practice
judged against the reported effects of Relaxation Response. Instructions for this technique include the injunction not to worry about whether one is successful in achieving a deep level of relaxation, and instead to maintain a positive attitude and let relaxation occur at its own pace.
Recommended:
This report is based on research conducted by the University of Alberta Evidence-based Practice Center (EPC) under contract to the Agency for Healthcare Research and Quality (AHRQ). No statement in this report should be construed as an official position of AHRQ or of the U.S. Department of Health and Human services
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