The Relaxation Response
"We will be more successful in all our endeavors if we can let go of the habit of running all the time and take little pauses to relax and re-center ourselves. And we'll also have a lot more joy in living." -Thich Nhat Hanh
What Is The Relaxation Response?
The relaxation response refers to the natural state our body and mind enter when we rest and feel safe. It allows us to recover from the wearing effects of anxiety brought on by chronic stress, which is prevalent in our fast-paced, always-on society.
Helpful Techniques
? Deep Breathing sends messages to the brain to begin calming the body. Practice will make your body respond more efficiently.
How to do it: Slowly inhale, drawing your breath down into your abdomen as if you're filling your belly like a balloon. Hold your breath for 5 to 10 seconds, and then breathe out slowly for 5 to 10 seconds. Continue the breathing process until you feel calm.
? Imagery accesses our brain's ability to create physical and emotional reactions based entirely on our thoughts. Anyone who's pictured a favorite dish close to dinner time and noticed their mouth watering has had this experience.
How to do it:
Choose a time when you're not likely to be disturbed for a while. Think of a place that's calm and peaceful for you. Create a feeling of really being there by engaging all your senses in experiencing this calm, peaceful place. Continue enjoying the image until you feel relaxed, or for as long as you care to.
? Progressive Muscle Relaxation helps us to release tension from the body and signals the brain to begin the calming process.
How to do it: Find a quiet, private location where you will not be disturbed for a while. Tighten and release your muscles, starting with your feet and working your way up through your legs, torso, arms, hands, neck, and head. Hold the tension in your muscles for 5 seconds and notice the feeling when they relax.
Home Page - Benson-Henry Institute (bensonhenryinstitute.org)
