RELAXATION RESPONSE
You may be familiar with the term "Relaxation Response”. Dr. Herbert Benson, who wrote a book
by the same title (Benson 1975), coined this phrase. Just as we have the "stress reaction" as a
one of the body’s built-in response systems, so there is innate “relaxation response”. The
relaxation response undoes what stress has been doing to you. The relaxation response brings
about decreased muscle tension, lowered heart rate and blood pressure, a deeper breathing
pattern, calming of the belly, and a peaceful, pleasant mood. The problem we face in managing
stress is that the stress reaction is more easily elicited than the relaxation response. The stress
reaction happens immediately without any effort on your part. A loud noise at this moment would
startle you, and the stress reaction would speed through your body. A stress reaction happens
automatically while the relaxation response must be purposefully sought and brought under
control. While the relaxation response will occur naturally as when you sit on the beach watching
the ocean; hectic modern society does not give us many chances for such natural elicitation. To
control our stress we must engage in an intentional practice of creating the relaxation response.
STRESS REDUCTION
Relaxation can be brought about by a wide variety of methods. These include:
WHAT ALL STRESS REDUCTION METHODS HAVE IN COMMON
All stress reduction techniques generate this response, marked by physical and mental features
that contribute to good health. These include a decrease in oxygen consumption, blood pressure,
muscle tension, breathing, and heart rate. Brain wave patterns are also altered to elicit a state we
commonly think of as "peace of mind”, during which we can let go of worries and distracting
thoughts: the brain waves known as "alpha" become dominant. Dr. Benson distils four
components common to all stress reduction techniques: a quiet environment, a comfortable
position, a passive attitude (letting it happen rather than trying to make it happen), and a mental
device. He describes mental device as "a sound, word, or phrase, repeated silently or aloud; or
fixed gazing at an object”.
INVOKING THE RELAXATION RESPONSE:
To get maximum benefit and the carry-over effect, relaxation must be practiced at least once
each day, for fifteen to twenty minutes. It is best to use a regular time of day, and to relax after,
not before vigorous physical exercise. The following is an example technique for initiating the
‘relaxation response’:
Unfortunately, some people pursue relaxation with the same concern for time, productivity, and
activity that they show in their everyday life patterns. Far too few people know how to turn off
their body clocks and gain satisfaction out of just being instead of always striving. The secret in
getting the best results from attempts at relaxation is simple: Find those activities that give you
pleasure and, when you pursue them, commit your energies to mental and physical well being. If
your diversion results in an artistic product, musical skills, further education, a better physique, or
whatever, that’s great. But remember that relaxation, not achievement, is your main reason for
participating in the activity.
REFERENCE
Benson. H. (1975) The Relaxation Response Avon Books: New York
You may be familiar with the term "Relaxation Response”. Dr. Herbert Benson, who wrote a book
by the same title (Benson 1975), coined this phrase. Just as we have the "stress reaction" as a
one of the body’s built-in response systems, so there is innate “relaxation response”. The
relaxation response undoes what stress has been doing to you. The relaxation response brings
about decreased muscle tension, lowered heart rate and blood pressure, a deeper breathing
pattern, calming of the belly, and a peaceful, pleasant mood. The problem we face in managing
stress is that the stress reaction is more easily elicited than the relaxation response. The stress
reaction happens immediately without any effort on your part. A loud noise at this moment would
startle you, and the stress reaction would speed through your body. A stress reaction happens
automatically while the relaxation response must be purposefully sought and brought under
control. While the relaxation response will occur naturally as when you sit on the beach watching
the ocean; hectic modern society does not give us many chances for such natural elicitation. To
control our stress we must engage in an intentional practice of creating the relaxation response.
STRESS REDUCTION
Relaxation can be brought about by a wide variety of methods. These include:
- Diaphragmatic (Deep) Breathing
- Progressive (Neuro-) Muscular Relaxation
- Differential Relaxation
- Autogenic Training
- Aural Techniques (e.g. relaxation tapes)
- Vocal or Mental Repetition (e.g. chanting)
- Focussed Viewing
- Reflex Imaging
- Guided Imagery/ Visualisation
- Meditation
- Relaxation Exercise such as Tai Chi or Yoga
WHAT ALL STRESS REDUCTION METHODS HAVE IN COMMON
All stress reduction techniques generate this response, marked by physical and mental features
that contribute to good health. These include a decrease in oxygen consumption, blood pressure,
muscle tension, breathing, and heart rate. Brain wave patterns are also altered to elicit a state we
commonly think of as "peace of mind”, during which we can let go of worries and distracting
thoughts: the brain waves known as "alpha" become dominant. Dr. Benson distils four
components common to all stress reduction techniques: a quiet environment, a comfortable
position, a passive attitude (letting it happen rather than trying to make it happen), and a mental
device. He describes mental device as "a sound, word, or phrase, repeated silently or aloud; or
fixed gazing at an object”.
INVOKING THE RELAXATION RESPONSE:
To get maximum benefit and the carry-over effect, relaxation must be practiced at least once
each day, for fifteen to twenty minutes. It is best to use a regular time of day, and to relax after,
not before vigorous physical exercise. The following is an example technique for initiating the
‘relaxation response’:
- Sit comfortably with your eyes closed.
- Pay attention to your breathing, and repeat a word, phrase, or prayer silently to yourself
as you exhale. - When you notice your mind wandering (it will), just notice it and passively bring your
attention back to your breathing. - Practice for approximately 20 minutes every day (or at least 3-4 times per week). Don't
set an alarm, but sit with a clock in view if necessary.
Unfortunately, some people pursue relaxation with the same concern for time, productivity, and
activity that they show in their everyday life patterns. Far too few people know how to turn off
their body clocks and gain satisfaction out of just being instead of always striving. The secret in
getting the best results from attempts at relaxation is simple: Find those activities that give you
pleasure and, when you pursue them, commit your energies to mental and physical well being. If
your diversion results in an artistic product, musical skills, further education, a better physique, or
whatever, that’s great. But remember that relaxation, not achievement, is your main reason for
participating in the activity.
REFERENCE
Benson. H. (1975) The Relaxation Response Avon Books: New York
It is surprising how little people know about the art of relaxation. Relaxation is more than getting
away from the work-a-day grind; it is more than the absence of stress. It is something positive
and satisfying, a feeling in which one experiences peace of mind. True relaxation requires
becoming sensitive to one’s basic needs for peace, self-awareness, thoughtful reflection, and the
willingness to meet these needs rather than ignoring or dismissing them.
An inability to relax is often caused by stress, a consequence of your body's physiological
reactions to external events. Stressful situations can be pleasant (supporting your sports team),
unpleasant (an accident), physical (running), mental (worrying over past or future events),
emotional (a bereavement), prolonged (business problems), or instantaneous (cutting a finger).
Faced with these or similar situations the body tenses as part of the "fight or flight" response (see
below). This response is essential to the survival of animals in the wild. In the modern world,
however, faced with a dangerous situation it is not always appropriate to stop and fight, nor can
you just run away.
away from the work-a-day grind; it is more than the absence of stress. It is something positive
and satisfying, a feeling in which one experiences peace of mind. True relaxation requires
becoming sensitive to one’s basic needs for peace, self-awareness, thoughtful reflection, and the
willingness to meet these needs rather than ignoring or dismissing them.
An inability to relax is often caused by stress, a consequence of your body's physiological
reactions to external events. Stressful situations can be pleasant (supporting your sports team),
unpleasant (an accident), physical (running), mental (worrying over past or future events),
emotional (a bereavement), prolonged (business problems), or instantaneous (cutting a finger).
Faced with these or similar situations the body tenses as part of the "fight or flight" response (see
below). This response is essential to the survival of animals in the wild. In the modern world,
however, faced with a dangerous situation it is not always appropriate to stop and fight, nor can
you just run away.
Relaxation
| If you require further information about relaxation, or the various methods of invoking the Relaxation Response, please feel free to contact us. |
How does your body respond to stress?
Although the situations or events that elicit
stress vary from one person to another,
physiologists have long known that people
undergo the same general response to stress.
Imagine that you are quietly reading when a
nearby fire alarm goes off by accident. You are
frightened by the sudden sound, and you jump
from your chair and wonder whether to call the
fire brigade. You react to the ringing bells in
roughly the same way you would if you were to
jump into a pool of cold water or be frightened
by a large dog.
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Gaia Relaxation Practitioners:
Andy Nelson
Linda Newman
Linda Newman
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Thus, in common with millions of other people
each year, the continuing pressure of everyday
life takes a heavy toll on your physical and
mental well-being. Medical research into the
origins of common diseases such as high blood
pressure, heart disease, ulcers, and headaches
shows a connection between stress and the
development of such ailments. In the area of
mental health, stress frequently underlies
emotional and behavioural problems, including
nervous breakdowns. Various environmental
factors, from noise and air pollution, to
economic disruptions, such as unemployment,
inflation, and recession, can make living
condition even more stressful. These conditions,
in turn, can create a greater need for mental
health services to help people cope more
effectively with their environment.
each year, the continuing pressure of everyday
life takes a heavy toll on your physical and
mental well-being. Medical research into the
origins of common diseases such as high blood
pressure, heart disease, ulcers, and headaches
shows a connection between stress and the
development of such ailments. In the area of
mental health, stress frequently underlies
emotional and behavioural problems, including
nervous breakdowns. Various environmental
factors, from noise and air pollution, to
economic disruptions, such as unemployment,
inflation, and recession, can make living
condition even more stressful. These conditions,
in turn, can create a greater need for mental
health services to help people cope more
effectively with their environment.
THE STRESS RESPONSE
This reaction is the first stage in what Hans
Selye, a pioneer in research into the physiology
of stress, called the General Adaptation
Syndrome. Selye believed that this syndrome is
a response to almost any stressor. According to
Selye, the syndrome occurs in three stages -
alarm, resistance and exhaustion. The alarm
stage produces changes in the brain and
endocrine system. It is perhaps the most
dramatic and best known physiological
response and is part of the group of reactions
called the 'fight-or-flight' response.
This reaction is the first stage in what Hans
Selye, a pioneer in research into the physiology
of stress, called the General Adaptation
Syndrome. Selye believed that this syndrome is
a response to almost any stressor. According to
Selye, the syndrome occurs in three stages -
alarm, resistance and exhaustion. The alarm
stage produces changes in the brain and
endocrine system. It is perhaps the most
dramatic and best known physiological
response and is part of the group of reactions
called the 'fight-or-flight' response.
What is the ‘fight-or-flight’ response?
Named by physiologist Walter B. Cannon at Harvard Medical School in the 1920s, the 'fight-or-
flight' response swings the body into physiological high gear in preparation to confront a threat
(‘fight’), escape from it (‘flight’), or try to repair injuries resulting from these actions. The
response is triggered by the sympathetic nervous system, which stimulates a discharge of the
stress hormones adrenaline and noradrenaline from the adrenal glands. These two hormones
prepare the body for action and help produce a wide range of changes in the body. The changes
can include a near-shutdown of the digestive system, improved visual perception and muscle
response, as well as elevated blood pressure, blood sugar, and cholesterol levels, together with
increased breathing and heart rate.
Named by physiologist Walter B. Cannon at Harvard Medical School in the 1920s, the 'fight-or-
flight' response swings the body into physiological high gear in preparation to confront a threat
(‘fight’), escape from it (‘flight’), or try to repair injuries resulting from these actions. The
response is triggered by the sympathetic nervous system, which stimulates a discharge of the
stress hormones adrenaline and noradrenaline from the adrenal glands. These two hormones
prepare the body for action and help produce a wide range of changes in the body. The changes
can include a near-shutdown of the digestive system, improved visual perception and muscle
response, as well as elevated blood pressure, blood sugar, and cholesterol levels, together with
increased breathing and heart rate.
What happens after 'fight-or-flight'?
Continuing the scenario above, realising that there is no emergency, you settle down and continue
reading, trying to cope with the sound of loudly ringing bells. After a while, though, you become so
annoyed and agitated that you cannot continue reading.
If a stressor persists for more than a brief time, the body adapts to it by entering the stage of
resistance. During this phase, the body's systems return to normal, but they remain alert to
respond to the stressor. If the stressor is intense or long lasting, the body eventually enters the
third and final stage, exhaustion, at which point it is no longer able to resist the stressor. The body
then becomes vulnerable to dysfunction and disease.
When you are in a threatening situation, the fight-or-flight response is clearly useful. It may also
serve you when confronting a non-threatening challenge, as in an athletic competition, or meeting
a deadline at work. But in modern society, the fight-or-flight response is often provoked when it is
neither needed nor useful - in an argument, for example, or while you are waiting in a long queue
at a supermarket checkout counter. Your body is in a heightened state, but it has no way to
release its pent-up energy. You cannot fight the next person in the queue, nor can you run and
leave your shopping behind. Moreover, without alternative methods of coping with stress, stifling
the alarm reaction can be physically and psychologically damaging.
Unfortunately, you cannot run away if you are in the driving seat of a car or in an overcrowded
commuter train, nor can you flee financial trouble, divorce, or city noise. Instead, stress is
internalised. The unexpressed anger, irresolvable anxiety, and frustration become trapped and
cause depression, nervousness, and irritability. These in turn cause more negative situations until
they are expressed as physical, "psychosomatic" illnesses, e.g. hypertension, ulcers, muscular
pain, aches, neuroses, and breakdown. Prolonged stress simply runs your body down, in the same
way as a machine wears out. The extra sugars and fatty acids released into the bloodstream, if
not burned up with violent exercise, can be converted into cholesterol and give rise to
atherosclerosis and other circulatory disorders. Environmental factors, especially noise,
uncomfortable living or working conditions and crowding can cause stress. Misdirected energy (as
in constant bad posture), colours (such as red), and working in opposition to your natural rhythms
are other contributory factors to stress.
Continuing the scenario above, realising that there is no emergency, you settle down and continue
reading, trying to cope with the sound of loudly ringing bells. After a while, though, you become so
annoyed and agitated that you cannot continue reading.
If a stressor persists for more than a brief time, the body adapts to it by entering the stage of
resistance. During this phase, the body's systems return to normal, but they remain alert to
respond to the stressor. If the stressor is intense or long lasting, the body eventually enters the
third and final stage, exhaustion, at which point it is no longer able to resist the stressor. The body
then becomes vulnerable to dysfunction and disease.
When you are in a threatening situation, the fight-or-flight response is clearly useful. It may also
serve you when confronting a non-threatening challenge, as in an athletic competition, or meeting
a deadline at work. But in modern society, the fight-or-flight response is often provoked when it is
neither needed nor useful - in an argument, for example, or while you are waiting in a long queue
at a supermarket checkout counter. Your body is in a heightened state, but it has no way to
release its pent-up energy. You cannot fight the next person in the queue, nor can you run and
leave your shopping behind. Moreover, without alternative methods of coping with stress, stifling
the alarm reaction can be physically and psychologically damaging.
Unfortunately, you cannot run away if you are in the driving seat of a car or in an overcrowded
commuter train, nor can you flee financial trouble, divorce, or city noise. Instead, stress is
internalised. The unexpressed anger, irresolvable anxiety, and frustration become trapped and
cause depression, nervousness, and irritability. These in turn cause more negative situations until
they are expressed as physical, "psychosomatic" illnesses, e.g. hypertension, ulcers, muscular
pain, aches, neuroses, and breakdown. Prolonged stress simply runs your body down, in the same
way as a machine wears out. The extra sugars and fatty acids released into the bloodstream, if
not burned up with violent exercise, can be converted into cholesterol and give rise to
atherosclerosis and other circulatory disorders. Environmental factors, especially noise,
uncomfortable living or working conditions and crowding can cause stress. Misdirected energy (as
in constant bad posture), colours (such as red), and working in opposition to your natural rhythms
are other contributory factors to stress.
In the course of a day, people are frequently distracted from their activities by personal
problems; conflicts with family members, disagreements with employers, poor living conditions,
boredom, loneliness, to name just a few. It is easy to get so preoccupied with living, thinking,
organising, existing, and working that you disregard your need for relaxation. Most people who
have grown up in our production-oriented society feel guilty, or at least ill at ease, when they
are not actively involved in accomplishing tasks or producing things. Even vacations become
whirlwind productions that leave you exhausted after concentrating too many experiences into
too short a period. Such behaviour undermines the value of vacation time as an opportunity for
diversion, calm, restoration of your energies and gaining new experiences.
Systematic relaxation can be an effective way to reduce the physiological arousal of such
stress. Relaxation reduces unwanted arousal and allows the body and mind to stay on "an even
keel”. The "carry-over effect" means that through regular practice of systematic relaxation,
your system will become conditioned to respond with lower autonomic arousal to stressors,
even at times when you are not actually engaged in a deliberate effort to relax. Just as regular,
vigorous physical exercise can condition the cardiovascular system, so can appropriate
relaxation-training condition your mind/body system to respond to events in a healthier and
more productive manner.
problems; conflicts with family members, disagreements with employers, poor living conditions,
boredom, loneliness, to name just a few. It is easy to get so preoccupied with living, thinking,
organising, existing, and working that you disregard your need for relaxation. Most people who
have grown up in our production-oriented society feel guilty, or at least ill at ease, when they
are not actively involved in accomplishing tasks or producing things. Even vacations become
whirlwind productions that leave you exhausted after concentrating too many experiences into
too short a period. Such behaviour undermines the value of vacation time as an opportunity for
diversion, calm, restoration of your energies and gaining new experiences.
Systematic relaxation can be an effective way to reduce the physiological arousal of such
stress. Relaxation reduces unwanted arousal and allows the body and mind to stay on "an even
keel”. The "carry-over effect" means that through regular practice of systematic relaxation,
your system will become conditioned to respond with lower autonomic arousal to stressors,
even at times when you are not actually engaged in a deliberate effort to relax. Just as regular,
vigorous physical exercise can condition the cardiovascular system, so can appropriate
relaxation-training condition your mind/body system to respond to events in a healthier and
more productive manner.
THE SECRET OF RELAXATION
There exists a common misconception about the word relaxation. The following will attempt to
bring your understanding of this subject up to a higher level.
There exists a common misconception about the word relaxation. The following will attempt to
bring your understanding of this subject up to a higher level.
First of all, understand this: relaxation is not a state, it is not a
condition that you experience, it is an activity; it is something
you do. The failure to perform the action of relaxation does
result in a state or condition, which we might call "discomfort",
or chronic tension. The state that results from performing the
action of relaxation may be called "poise", balance, or "comfort
in action. Relaxation is something we are either good at, or not
so good at. Relaxation, like so many abilities, such as thinking,
is something some people never do, and again, like thinking, it
is something many people believe they are doing when they
are not doing it.
condition that you experience, it is an activity; it is something
you do. The failure to perform the action of relaxation does
result in a state or condition, which we might call "discomfort",
or chronic tension. The state that results from performing the
action of relaxation may be called "poise", balance, or "comfort
in action. Relaxation is something we are either good at, or not
so good at. Relaxation, like so many abilities, such as thinking,
is something some people never do, and again, like thinking, it
is something many people believe they are doing when they
are not doing it.
In the sports world, we often hear of ‘relaxed’ play. However, it is not true that top players
experience a "complete relaxation" when they play, at least not in the sense that many people
think of when they use the word "relaxation". People tend to think of a very passive state, as we
might think of in going to sleep, or being hypnotised. Often, this elusive state of "relaxation" is
described as such a thing, which is very misleading to those trying to grasp it. It makes them
wary of any sensation of "effort" in their playing, and this wariness makes them reject certain
approaches and inner sensations that are quite appropriate, and would, if pursued, lead to further
development of ability.
experience a "complete relaxation" when they play, at least not in the sense that many people
think of when they use the word "relaxation". People tend to think of a very passive state, as we
might think of in going to sleep, or being hypnotised. Often, this elusive state of "relaxation" is
described as such a thing, which is very misleading to those trying to grasp it. It makes them
wary of any sensation of "effort" in their playing, and this wariness makes them reject certain
approaches and inner sensations that are quite appropriate, and would, if pursued, lead to further
development of ability.
Of course Massage (and many of the other treatments we offer) are
other ways to gain relief from he stresses of modern living and to
gain the benefits of the 'Relaxation Response'. Why not schedule a
session right away (click here).
other ways to gain relief from he stresses of modern living and to
gain the benefits of the 'Relaxation Response'. Why not schedule a
session right away (click here).
