How to use the Relaxation Response Technique

Feeling overwhelmed by stress? Discover the secret to inner calm and tranquility with the relaxation response technique.

What is the relaxation response?

The relaxation response technique is a physiological state of deep rest that has been used for centuries to reduce stress, improve overall well-being, and promote physical and mental health. It has been studied extensively and documented in scientific literature.

Definition

The relaxation response is triggered by a set of activities that promote relaxation, including progressive muscle relaxation, guided imagery, deep breathing, and meditation. When the relaxation response is activated, the body and mind enter a state of deep relaxation, allowing our parasympathetic nervous system to take over and help us rest and restore.

In this state, the body’s physiological responses are reversed as the heart rate slows, breathing becomes deeper and slower, and the body temperature drops. This allows the body to enter a state of deep rest, reducing stress and promoting relaxation.

Recent studies have shown that the relaxation response can be beneficial in treating a wide range of conditions, including hypertension, chronic pain, anxiety, depression, and insomnia. Activating the relaxation response can be done through various relaxation techniques such as meditation, deep breathing, yoga, and progressive muscle relaxation.

Eliciting the relaxation response

1. Find a comfortable and quiet place. Make sure you won’t be disturbed.
2. Close your eyes and take a few deep breaths. Allow your breath to become slow and steady.
3. Focus on the present moment and become aware of your body. Notice any physical
   sensations and allow them to come and go.
4. Use a calming phrase or affirmation to focus your attention. Examples include “I am relaxed”
   or “I am at peace.”
5. As thoughts come and go, simply return your attention to the phrase and your breathing.
6. Stay in this state for 10-20 minutes and then slowly open your eyes. These simple steps can
   help you activate the relaxation response and reduce stress.

I hope that these four deep breathing techniques have helped you discover the power of breath work to help you relax and feel more connected to yourself. If you’d like to explore further, consider looking into other forms of mindful breathing, or exploring other relaxation techniques such as yoga or meditation.

Useful Links

1. Harvard Medical School: https://www.health.harvard.edu/blog/using-the-relaxation-response-to-reduce-stress-20101110780

2. Insight Timer: https://www.health.harvard.edu/blog/using-the-relaxation-response-to-reduce-stress-20101110780