Physicians, psychologists and researchers often talk about the connection between mind and body health. Relaxation is one key to maintaining a healthy mind and body. But sometimes it is difficult to just relax on cue. One particular technique first made popular by Harvard physician Herbert Benson in the 1970s is relaxation response (RR), a type of mindful relaxation based on deep breathing, meditation and repetition.
What is RR?
According to Dr. Benson, relaxation response is “a physical state of deep rest that changes the physical and emotional responses to stress … and the opposite of the fight or flight response.”
On its website, the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital outlines the basic techniques for bringing forth the relaxation response:
1. Sit in a place that is quiet and a position that is comfortable.
2. Choose a word or phrase that is meaningful to you. This is the word that you will focus on and repeat throughout your brief meditation.
3. Start by closing your eyes and relaxing your muscles from head to toe.
4. Say your word or phrase silently to yourself as you breath naturally.
5. Do this for 10 to 20 minutes.
6. When other thoughts or worries come to your mind, acknowledge them but let them go.
7. After you’ve finished your meditation, sit quietly for a few minutes with your eyes closed before slowly rising to your feet.
Many people find that these relaxation response techniques – the repetition and passive awareness – are very helpful in calming their stress. Or, you can focus on breathing, do repetitive exercises like easy yoga positions or use imagery to relax. Do what suits you best.
Research
An interesting new study by Benson and other researchers at Massachusetts General Hospital and Beth Israel Deaconess found that relaxation response techniques had an immediate effect on genes related to metabolism and the immune system. Even adults who had no experience with relaxation response had immediate responses at the genetic level, suppressing pathways known to factor into cancer, stress and inflammation of the body.
