Key takeaways
- The relaxation response is a state of deep physical rest, the opposite of the fight-or-flight response.
- It takes two steps: repeating a focus, and calmly setting other thoughts aside.
- Practise for 10 to 20 minutes once or twice a day. No equipment is needed.
The two essential steps
Researchers who first described the response found that many traditions share the same two ingredients.[1] (source 1)
- Repeat a focusA word, sound, short phrase, prayer or your own breathing, repeated silently.
- Let other thoughts passWhen your mind wanders, notice it without judging yourself and return to the focus.
A ten-minute daily routine
Sit comfortably somewhere quiet and close your eyes. Relax your muscles in turn, from your feet up to your face.
Breathe slowly through your nose. Each time you breathe out, say your focus word silently. Continue for 10 to 20 minutes. Glance at a clock if you need to, rather than setting an alarm.
When you finish, sit quietly for a minute with your eyes closed, then with them open, before you stand up.[2] (source 2)
What happens in the body
| Measure | Stress response | Relaxation response |
|---|---|---|
| Heart rate | Rises | Falls |
| Breathing rate | Rises | Falls |
| Oxygen consumption | Rises | Falls |
| Carbon dioxide output | Rises | Falls |
Common questions
How long until I notice a difference?
Many people feel calmer during the first session. Measurable changes such as lower blood pressure take regular practice over weeks, and results vary from person to person.
Is it the same as meditation?
Many forms of meditation bring on the relaxation response, but no particular tradition is needed. Prayer, repetitive exercise and breath focus work too.
Is it safe for everyone?
It is generally considered low-risk. If you live with a heart condition, trauma or a mental health diagnosis, talk with your clinician before starting a new practice.
Sources
- Benson H, Beary JF, Carol MP. The relaxation response. Psychiatry. 1974;37(1):37–46.
- Benson H. The Relaxation Response. New York: William Morrow; 1975.
- Bhasin MK, Dusek JA, Chang BH, et al. Relaxation response induces temporal transcriptome changes in energy metabolism, insulin secretion and inflammatory pathways. PLoS One. 2013;8(5):e62817. doi:10.1371/journal.pone.0062817