The Relaxation Response was developed by Dr. Herbert Benson, Associate Professor of Medicine at Harvard Medical School. Dr. Benson believed that the Relaxation Response, attention to stress management, exercise, nutrition, and the power of belief play a powerful role in the pursuit of healing.
Stress management in trauma survivors is a challenging concept. We often live in a state of constant hyper-vigilance, with an over-reactive sympathetic nervous system. The primary function of the sympathetic nervous system is to stimulate the body’s fight or flight response. In situations of threat this is necessary for survival. But survivors frequently respond to triggers that are perceived as threats when no danger is actually present.
A constant over-active sympathetic nervous system response leads to chronic stress and physical deterioration. This can become your way of being in the world if focused attention is not given to the practice of stress management. Under these conditions it becomes vital to break the cycle of chronic stress by moving the body away from sympathetic activation and into the parasympathetic (rest and repair) nervous system.
Relaxation Response exercises help you access the parasympathetic nervous system, bringing you out of the stress response and into deep relaxation. With practice of the Relaxation Response technique, you will master the feeling of being in a relaxed state and able to call it up at any time when you need to initiate calm. The Relaxation Response technique increases physical well-being, as well as being a self-soothing technique.
To practice the Relaxation Response you need:
- A quiet environment.
- A mental device – a focus word, phrase, or prayer repeated silently, or a fixed gaze at an object.
- A passive attitude – not worrying about how well one is performing the technique and simply putting aside distracting thoughts to return to one’s focus.
- A comfortable position.
Of the above components, the most important are the mental device and the passive attitude. This exercise can be done at any time and in any place, and in most cases even in an attitude of movement, such as walking, doing yoga, etc.; anywhere that you can focus on some mental device and maintain a passive attitude.
Choose the mental device (word, phrase, or prayer) that you will focus on; preferably something that will not stimulate more thoughts. Keep it simple. The goal is to condition your mind and body to relax with a cue. The cue is the mental focus you have chosen. You might choose a word such as peace, joy, love, etc. Choose something that is rooted in your personal belief system. This word is to be repeated slowly and silently to yourself throughout the exercise.
The Exercise:
1. Begin by getting into a comfortable position and close your eyes. Breathe naturally and evenly, relaxing your muscles progressively, starting at your toes and working your way up through your legs, abdomen, shoulders, neck and head.
2. As you breathe naturally and evenly, focus on your chosen word, phrase, or prayer, repeating it silently in your mind as you exhale. Maintain a passive attitude, not worrying about how you are doing.
3. If you find your mind wandering and thinking about other things, simply take note of the thoughts and then let them go. Then return to your focus again.
Remain in this attitude, focusing on the mental device and emptying your mind of everything else for as long as you are able to maintain it, preferably at least 10-20 minutes. When you are ready, open your eyes and sit quietly for a moment, allowing thoughts to return and take note of your surroundings. Feel yourself grounded in your body and return to the present moment, reorienting yourself to where you are in time and space (I am here, I am now, I am in my body).
Ideally, you should practice this exercise at least once or twice a day. Use the same word, phrase, or prayer every time you practice so your mind and body will automatically respond to these cues. Peaceful music without words can also be a helpful focus device, used along with your word or phrase.
Books to learn more:
The Relaxation Response by Herbert Benson, M.D.; this book is about the development of the Relaxation Response technique and its many benefits, as well as how to practice.
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From the experts:
Dr. Benson’s website: http://www.relaxationresponse.org/
Step-by-step instructions from Dr. Benson: http://www.relaxationresponse.org/steps/