The Relaxation Response

By David Treviño, L.Ac.

Several years ago, I had the privilege of meeting Herbert Benson M.D., research cardiologist, professor, author, and founder of Harvard's Mind/Body Medical Institute. Dr. Benson coined the term Relaxation Response. It was through his work that I learned about the scientific benefits of relaxation.

According to Dr. Benson, eliciting the Relaxation Response is extremely beneficial as it counteracts the physiological effects of stress and the fight or flight response. In his book The Relaxation Response, Dr. Benson explains that regular elicitation of the Relaxation Response has been shown to be an effective treatment for a wide range of stress related disorders. The Relaxation Response in essence is the opposite response to the fight or flight response.

The "fight or flight" or stress response was originally discovered by the Harvard physiologist Dr. Walter B. Cannon (1871-1945). It occurs naturally when we perceive that we are under excessive pressure, and it is designed to protect us from bodily harm. Our sympathetic nervous system is instantly engaged in creating a number of physiological changes, including increased metabolism, heart rate, blood pressure, breathing rate, dilation of pupils, constriction of our blood vessels, and our blood becomes more viscous and ready to clot, enabling us to fight or flee.

It is not uncommon for individuals eliciting the fight or flight response to describe such physiological changes as muscle tension, headache, upset stomach, racing heartbeat, deep sighing, or shallow breathing. The fight or flight response becomes harmful when elicited frequently, as high levels of stress hormones are secreted and have been found to contribute to a host of stress related ailments such as cardiovascular disease, inflammatory bowel diseases, and others.

Luckily, the Relaxation Response turns off the fight or flight response, returning the body and its biochemistry back to pre-stress levels. Dr. Benson describes the Relaxation Response as a physical state of deep relaxation, which engages the other part of our nervous system called the parasympathetic nervous system.

Harvard researchers have found that regular elicitation of the Relaxation Response can help any health problem that is caused or exacerbated by chronic stress such as fibromyalgia, gastrointestinal ailments, insomnia, hypertension, and others.

In a 2004 news interview, Dr. Benson explained that when the Relaxation Response is elicited "our brain waves actually change to an alpha state, our blood pressure and metabolism goes down, and any condition made worse by stress will diminish."

There are many methods to elicit the Relaxation Response including visualization, progressive muscle relaxation, acupuncture, massage, breathing techniques, prayer, meditation, tai chi, qi gong, and yoga. True relaxation is commonly cultivated by breaking the train of everyday thought by choosing a word, sound, phrase, prayer, or by focusing on our breath.

It is important to note that the Relaxation Response is a deep state of relaxation and is not equivalent to sitting with our feet up and watching television, listening to music, or reading a book. These forms of distraction are useful, yet they do not induce alpha brain wave activity the way deep relaxation does.

One of the most valuable tools we can learn in our life is to stimulate deep relaxation. The key is making an effort to spend some time every day to learn to calm our minds and create inner peace. Learning to relax is a great skill that may enable us to be better equipped to deal with life's unexpected stressors.

According to Dr. Benson, the best time to practice the Relaxation Response is first thing in the morning for ten to twenty minutes. Practicing once or twice daily is sufficient to counteract the stress response and bring about deep relaxation and inner peace. The following is the Relaxation Response technique reprinted from Dr. Herbert Benson's book The Relaxation Response.

Steps to Elicit the Relaxation Response

1. Sit quietly in a comfortable position.

2. Close your eyes.

3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.

4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word "one"* silently to yourself. For example, breathe in, and then out, and say "one"*, in and out, and repeat "one."* Breathe easily and naturally.

5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.

6. Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace.

When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating "one."*

7. With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.

* Choose any soothing, mellifluous sound, preferably with no meaning or association, in order to avoid stimulation of unnecessary thoughts.

Breathe easy, and feel your body relaxing.

References:

Benson, Herbert. The Relaxation Response, New York, NY: Harper Collins Publishers. 2000.

Qigong Basics: The Breath & Calming the Mind

By Eric Aufdencamp, D.O.M.

Qi is the vital life force that animates all living things. In Chinese medicine, the breath is one aspect that allows us to create Qi.

Qi from a Chinese Medicine perspective:

1. Provides warmth
2. Keeps blood in the vessels and organs in their proper place
3. Acts as the catalyst for the production of blood
4. Protects the body from external influences (i.e. bacterial and viral influences)
5. Provides movement for the fluids in the body

Qigong means to acquire benefit through being in harmony with one's life energy, or Qi. Exercise and relaxation techniques are ways you can regulate the flow of Qi in your body. If you tend to be tense and always on the go, then relaxation practices are very important. If you tend to have a sedentary lifestyle, movement practices such as tai chi, yoga, swimming, and other low-impact exercises, are important.

Regardless of your activity level, quieting the mind is an essential practice for better health.

• To begin your practice, first sit and simply observe your breath. Is it shallow, rapid, slow, or constricted? Do you breathe only in your chest or do you breathe deeply into both your chest and abdomen?

• Next, breathe through your nose with your mouth closed and the tip of your tongue gently resting on the border of your upper teeth and palate. This creates a circuit in the body that assists the movement of Qi. Breathe from your diaphragm, or from the area around the middle of your torso. As you fill up the area of the diaphragm, your chest may slowly rise as a natural consequence.

• It is best to breathe from deep in the belly, because chest breathing may cause you to feel anxious or lightheaded. When inhaling, breathe deep in order to fill up the entire cavity in a 360-degree radius. Feel as if there were a balloon in the center that is being filled up in all directions. Remember that breathing should always be gentle and not forced.

Over time, your breathing will become slower and deeper without effort. Eventually, you can let go of the focus on your breath and just notice the sensations in your body and the sounds surrounding you.

It is ideal to not shut out sounds, but instead make them a part of your practice. It is a practice of accepting or surrendering to what is both in our bodies and our minds. This practice is excellent for reducing anxiety, promoting restful sleep and slowing down our thoughts.