The Relaxation Response Summary

The Relaxation Response 

Essential Elements To achieve the response, the book outlines four basic requirements: 

1. A quiet environment to minimize distractions. 
2. A mental device (such as a repeated word, sound, or prayer) to focus attention. 
3. A passive attitude where you let distracting thoughts pass without judgment. 
4. A comfortable posture. 

How to Practice: 

• Find a quiet place: Sit in a comfortable position without any distractions.  
• Close your eyes: Let your body settle and soften your gaze.  
• Relax your muscles: Release tension starting from your feet and move slowly up toward your face.  
• Breathe through your nose: Focus on your natural breathing pattern.  
• Repeat a focus word: Say the word “one” silently to yourself every time you breathe out. You can also use a peaceful word or short phrase like “peace” or “all is well”.  
• Maintain a passive attitude: When your mind wanders—which is completely normal—gently let go of the distracting thoughts and return your focus to the word “one”.  
• Time your session: Continue for 10 to 20 minutes. Do not use an alarm; you may open your eyes to check the clock.  
• Finish slowly: Sit quietly for a few minutes with your eyes closed, then open them before returning to your regular activity 

Physical Benefits 

• Lower Blood Pressure: Slows breathing and heart rate to reduce hypertension. 
• Reduced Oxygen Consumption: Decreases metabolic activity and muscle tension. 
• Improved Genomic Health: Triggers positive anti-inflammatory and anti-oxidative gene expression changes. 
• Enhanced Blood Flow: Widens arteries slightly to improve overall circulation.  

Mental and Emotional Benefits 

• Lower Stress and Anxiety: Calms the nervous system to ease emotional distress. 
• Better Focus: Improves concentration and cognitive task performance. 
• Pain Management: Relieves chronic pain symptoms and muscle strain. 
• Improved Sleep: Lowers fatigue and helps combat insomnia 

For more reading:

The Relaxation Response by Dr. Herbert Benson

Beyond the Relaxation Response by Dr. Herbert BensonBenson Henry Institute