6 Simple Steps to Relaxation Response

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The Relaxation Response is a state where you are physically relaxed and mentally alert. In this state the muscles are relaxed and there is an increased supply of blood to the brain.

You can learn to achieve this state through the practice of various stress relief tips described here.

What Relaxation Response is NOT -

• Laying on the couch,

• Sleeping,

• Being Lazy.

What Relaxation Response IS -

• A mentally active process that leaves the body relaxed,

• Best done in an awake state,

• You cane learn it, and it becomes more profound with practice.

You should practice thesimple exercise described below to lower your stress levels. It iseven better to incorporate this simple practice in your daily routine and practice it once or twice a day three to four days a week.

Dr Herbert Benson's Relaxation Exercise

The Relaxation Response can be achieved by following these simple steps, as recommended by Dr. Benson in his book “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. For example, breathe in ... out, "one",- in .. out, "one", etc. Breathe easily and naturally.

5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.

6. 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." With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.

You can practice this simple relaxation technique or follow any of the other techniques known to activate the Response, according to your pre-disposition and liking, and start managing your stress levels.

Further Reading

StressRelief Tips & Techniques: Top 10 Stress relievers That Work

TheRelaxation Response: A Perfect Antidote To Stress