The relaxation response - relaxation exercise

The relaxation response

According to Dr. Herbert Benson, Associate Professor of Medicine at Harvard Medical School, the relaxation response is a physical state of deep rest that changes the physical and emotional response to stress ... and the opposite of the fight or flight response.” Physical symptoms that occur are a reduced heart rate, reduced blood pressure, reduced oxygen usage, lower metabolic rate and slower respirations.

Relaxation: through breathing

The focus of meditation is the experience of a peaceful sense of being, which includes awareness of physical sensation, emotions and thoughts. Some goals of meditation include relief of stress related symptoms, relief of anxiety, freedom from the limitations and suffering caused by compulsive worrying, self-criticism or other negative thought patterns which can contribute to unhealthy behaviors including stress eating. • The best time to meditate is in the morning before breakfast because the mind is less active after sleep. Do not practice two hours after any meal, since the digestive processes seem to interfere with the response. • Choose a relatively quiet place where you will not be disturbed. • Meditate in any position in which you can be comfortable with your back straight. • There is no correct way to breathe. Just notice that you are breathing and be aware of the changes that take place as you become more or less relaxed. • Use of a focus word: Repeat a word or words in your mind. • Try to practice for 15-20 minutes daily or for a minimum of 5 minutes to focus on your breathing and self-awareness.

Relaxation: from the belly

Deep abdominal breathing or belly breathing, helps establish a state of physiological calm and can neutralize the negative effects of stress. Here’s a step-by-step lesson: 1. Lie on your back and place a book on your belly. Relax your stomach muscles and inhale deeply into your abdomen so that the book rises. When you exhale the book should fall. You will still be bringing air into your upper chest, but now you will also bringing air down into the lower portion of your lung and expanding your entire chest cavity. 2. Sit up and place your right hand on your abdomen and your left hand on your chest. Breathe deeply so that your right “abdominal” hand rises and falls with your breath, while your left “chest” hand stays relatively still. Breath in through your nose and out through your nose or mouth, enjoy the sensation of abdominal breathing. 3. Place a clock with a second hand in view. Breath in slowly, filling your abdomen, for five seconds.

Then breath out slowly to the same count of five. 4. Perform deep abdominal breathing throughout the day, for example, when you awaken, before you go to sleep, and in any stressful situation.

Muscular relaxation

One of the most effective ways of reaching a quiet, peaceful state of mind and relaxed body (“the relaxation response”) is the practice of meditation. Mediation is a simple, natural process, which keeps your attention in the present moment. Here is a method, which you can adapt and modify to suit your own needs.

• Choose a quiet spot where you will not be disturbed. Sit in a comfortable position with your arms and legs uncrossed. Close your eyes. • Take 4 or 5 slow, deep breaths, allowing the breath to go to the bottom of your lungs. Notice that you can feel the movement in your abdomen. Then let your breathing resume its natural, easy pace. • Begin to relax all of your large muscles starting with your feet: With your feet flat on the floor, try to curl your toes under. Feel the tension, then relax and let go. - To tense the muscles of your legs, press down hard on your heels. Feel the tension, then relax and let go. - Next, squeeze the muscles of your buttocks, making, them hard. Feel the tension then relax and let go. - Pull the abdomen in tightening the muscles. Feel the tension, then relax and let go. - For the muscles of your hands and arms, make a fist with both hands. Feel the tension then relax and let go. - Now shrug your shoulders up toward your ears. Feel the tension, then relax and let go. - For the muscles of your jaw make a big wide smile then bite down lightly. Feel the tension, relax and let go. - Last of all for the small muscles in the upper part of your face, wrinkle your nose, squint your eyes and raise your eyebrows. Feel the tension then relax and let go.

Meditate

1. You are now ready to begin the meditation. Close your eyes and become aware of your easy comfortable breathing. Notice the breath coming in and going out. Focus all of your attention on your breath. 2. Now begin to silently repeat a “focus” word or words in rhythm with your breath. This is a simple way of keeping your attention on your breath. You may say any words that are comfortable for you, including words from a prayer. To begin you might want to say “IN” as you breathe in, “OUT’ as you breathe out. 3. Enjoy this relaxation without worrying about how you’re doing. If you should drift into thinking about something, gently bring your attention back to your breath and focus word. Continue for 10 to 20 minutes. 4. Practice every day, modifying the technique to suit you. Repeated practice will lead to an increasing sense of calm.