The Relaxation Response

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

  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.
  5. 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”.

Post a Comment

Your email is never published nor shared. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>