Don’t think t
hat you have the tools needed to help yourself relax? If you can count to 1 then you can use this simple stress buster created by Herb Benson, MD, founder of the Relaxation Response. He defines the Relaxation Response as: a physical state of deep rest that changes the physical and emotional responses to stress… and the opposite of the fight or flight response.”
The great thing about this stress busting technique is that, like many of the other techniques I’ve shared with you, it can be done anywhere and at any time that you feel it could prove beneficial to you!
Let’s take a look at the steps needed to elicit the relaxation response, using an excerpt from Dr. Herbert Benson‘s book, The Relaxation Response: pages 162-163
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.
- 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.
4. Continue for 10 to 20 minutes.
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.
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 a bit of practice, the response should come naturally to you. 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.
This great relaxation technique can prove to be highly beneficial in helping you to combat your stress. If, for some reason, this technique doesn’t prove to be as effective for you, you could work closely with a therapist to find something that does work for your unique needs. There are many beneficial relaxation techniques and it can sometimes take a little bit of time to find the right combination that works for you.
