Relaxation Response

Relaxation & The Relaxation Response
Relaxation Techniques from Mind Tools

by Kellie Fowler


Multitasking has become a part of our everyday lives. At any given time, most of us are actively working on, or overseeing, a handful of projects and problems all at once, making it nearly impossible to slow down and relax.


Years ago, when I first embarked on a journalism career and subsequently found myself in a bustling newsroom working amongst some of the most experienced writers for a very large, reputable newspaper, I was overwhelmed. As the youngest and one of only two females, I found that the only way I could earn the respect of those around me was to show up first, leave last and give 110% all day long, even when my work days lasted 16 hours! Talk about being on the fast track – the fast track to burnout, that is!


Needless to say, it took just a few short months to realize that the pace I had set for myself was unrealistic. Sure, I was playing in the big leagues and making a great name for myself, but if I wound up too tired to perform, which was inevitable, I would surely make costly mistakes and quickly place myself out of work.


Considering this one weekend, I turned to the local library (I am embarrassed to say that this was before the days of the World Wide Web) to find sources on relaxation. I knew I had to work in some relaxation if I wanted to continue meeting tight deadlines each day with copy that was strong and print-worthy. So, I spent hours at the library that day and left with seven books. To this day, I continue to rely on the information I found in one book, and would like to share this with you.


It was a book called “The Relaxation Response,” by Dr. Herbert Benson, that changed my life and taught me the importance of relaxing each day, and even showed me exactly how to do it.


Based on studies at Boston’s Beth Israel Hospital and Harvard Medical School, Dr. Benson’s quick and easy relaxation techniques have immense physical benefits, from lowering blood pressure to a reduction in heart disease. The book explains how anyone can benefit from learning and perfecting relaxation techniques. In doing so, Dr. Benson created a book that is relied on by healthcare professionals and authorities to treat the negative effects of stress.


By learning to invoke the relaxation response once or twice a day for just ten minutes at a sitting, one can effectively lower blood pressure and gain tranquility in their emotional life, making them more successful both in the workplace and at home.



Try the following 6-step relaxation response the next time you feel anxiety or stress:

1. Sit quietly in a comfortable position.
2. Close your eyes.
3. Deeply relax all of your muscles, beginning at your feet and progressing up to your face. Keep your muscles relaxed.
4. Breathe through your nose. Become aware of your breathing. As you breathe out (exhale), 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 (depending on your schedule). 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, then with your eyes opened. Do not stand up for a few minutes.
6. Do not worry about if you are successful in achieving a deep state of relaxation. When distracted, simply return to repeating “ONE.”

Besides relying on this technique a few times each day, I regularly use it to get to sleep at night, especially after a long, hard day or before a tough next day. It’s simple, I can fit it in to my workdays when needed, is fast, reliable and most importantly, it works!