Recently there was a heathymemory blog update of a 2009 post on the “Relaxation Response.” The occasion of this was a review of a 25th anniversary publication for the original 1975 book. The current posts are on the publication of the “Relaxation Revolution” by Herbert Benson, MD and William Proctor JD, which was published in 2010. So please bear with me as I am coming up to date.
Dr.Benson’s finding of the relaxation response, which produced a response exactly opposite to the fight or flight response. The fight or flight response produces stress, and the relaxation response relieves this stress as indicated by the physiologic effects of reduced blood pressure, metabolism, heart and respiratory rates. The most recent research shows that the relaxation response can beneficially effect the expression of genes. There will be a special post on the research regarding gene expression. Research on the relaxation response has added a third treatment option to the standard treatments of medication and surgery.
The Benson-Henry Protocol is divided into two phases. Phase One is the Relaxation Response Trigger.
Step 1: Pick a focus word, phrase, image, or short prayer. Or focus only on your breathing during the exercise.
Step 2: Find a quiet place and sit calmly in a comfortable position.
Step 3: Close your eyes.
Step 4: Progressively relax all your muscles.
Step 5: Breathe slowly and naturally.
Step 6: Assume a passive attitude. When other thoughts intrude, simply think, “Oh, well,” and return to your focus.
Step 7: Continue with this exercise for an average of12 to 15 minutes.
Step 8: Practice this technique at least once daily.
Optional relaxation response exercises will be discussed later in this post. My personal observations can be found in my post, “Personal Observations on Meditation Techniques in General and the Relaxation Response in Particular.”
The following Important Note is included at the end of Phase One. “To ensure beneficial effects (to be described in the next healthy memory post0 Phase One should be practice daily for at least eight weeks. For the maximal genetic effect as established by practiced many years.”
Phase Two involves visualization
“Use mental imagery, such as picturing a peaceful scene in which you are free of your medical condition, to engage healing expectation, belief, and memory. This second phase will usual require an average of 8 to 10 minutes. So the total time for Phases One and Two will be 20 to 25 minutes per session.”
Other Relaxation Response Exercises are discussed. To be effective they all need to include the following three components:
A mental focusing device that will help you break the patter of everyday thoughts and concerns. The device can involve words, images, or physical actions such as breathing or footsteps.
A passive, “oh well” attitude toward distracting thoughts. If distracting thoughts, including everyday worries or concerns, take over your mind during the exercise, the physiologic effects of the relaxation response might not occur.
Sufficient time—at least 12 to 15 consecutive minutes per practice session—to allow the requisite physiologic changes to occur.
The following suggestions, which are not claimed to be exhaustive, are regarded as additional ways to generate the relaxation response.
Repetitive aerobic exercise
Eastern meditative exercises
Progressive muscle relaxation
Playing a musical instrument or singing
Listening to music
Engaging in a task that requires “mindless” repetitive movements
“ Natural triggers”
“These alternative techniques are discussed in detail in the book.
Here is how you can measure your success in eliciting the Relaxation Response
If you feel more relaxed after you finish a Phase One Session, the technique is working.
If the symptoms you experience diminish or disappear, even momentarily, during or immediately after a session, the technique is working.
If your symptoms diminish with a week or two, the technique is working.
If you feel that the stressors in your life bother you less now than they did within you started this mind body treatment process. the technique is working.
If you feel that you are more in control of your life now than when you started, the technique is working.
If you are observing the basic guidelines for eliciting the relaxation response, you can rest assured, in light of the extensive scientific studies, that the technique is working—no matter how you might feel on a day-to-day basis”
More detailed guidance is provided for the following conditions:
Menopausal, Perimenopausal, and Breast Cancer Hot Flashes
Premature Ventricular Contractions and Palpitations
Dr, Benson writes that these treatments are only the beginning. Being a physician he advises against self-treatment and for treatments under the guidance of a physician.