The Relaxation Response is a simple, effective, mind/body approach to relieving stress. Some qualities of the Relaxation Response include…
- Decreased heart rate
- Decreased blood pressure
- Lower respiratory rate
- Lower pulse rate
- Decreased oxygen consumption
- Decreased muscle tension
- Reduction of cortisol
- Reduction of noradrenaline
Steps for the Relaxation Response
- Sit quietly in a comfortable position.
- Close your eyes.
- Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.
- Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “one”, silently to yourself.
- Continue for 10 to 20 minutes.
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”.