The Relaxation Response Herbert Benson, M.D. Harvard University The Relaxation Response is a natural innate protective mechanism which allows us to turn off harmful effects from stress through changes that decrease heart rate, lower metabolism, decrease rate of breathing, and in this way being the body back into a healthier balance. Steps to Elicit the Relaxation Response The following is the technique reprinted with permission from Dr. Herbert Benson's book The Relaxation Response pages 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. book The Relaxation Response, Dr. Benson describes the scientific benefits of relaxation, explaining that regular practice of the Relaxation Response can be an effective treatment for a wide range of stress-related disorders. Benson can be largely credited File Size: 36KB.
Herbert Benson: The Relaxation Revolution. Learn about the science behind the beneficial effects of mind/body relaxation! Dr. Herbert Benson is an American cardiologist, a bestselling author on health and well-being, and the founder of the Mind/Body Medical Institute at Massachusetts General Hospital in Boston. Steps to Elicit the Relaxation Response The following is the technique reprinted with permission from Dr. Herbert Benson's book The Relaxation Response pages There has been considerable research validating this simple meditation technique; it is an evidence-based practice. 1. Sit quietly in a comfortable position. 2. Close your eyes. 3. Dr. Herb Benson, originator of the relaxation response, advises that people practice it on a regular basis. The sad reality of life is that we encounter situations provoking a "fight or flight" response all the time — and so we need to constantly elicit the relaxation response.
Steps to Elicit the Relaxation Response The following is the technique reprinted with permission from Dr. Herbert Benson's book The Relaxation Response pages There has been considerable research validating this simple meditation technique; it is an evidence-based practice. 1. Sit quietly in a comfortable position. 2. Close your eyes. 3. Dr. Benson recommends practicing the relaxation response twice a day, for 10 to 20 minutes, similar to what other meditation experts recommend. Here's how to do it. Sit in a quiet place with your eyes closed. Relax your muscles and silently repeat a word, phrase, sound, or short prayer of your choosing over and over. When the parasympathetic nervous system kicks in, creating the relaxation response, the heart rate is reduced and the heart beats more efficiently. Blood pressure is reduced. Blood is shunted toward internal organs, especially those organs involved in digestion.
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