Key takeaways
- Mantra, breath, mindfulness, prayer and gentle movement can all bring on the response when they include a focus and a passive attitude.
- Reviews find modest benefits for anxiety, depression and pain. Results are similar to other active treatments, not better.
- Some people find meditation unsettling. Stopping and speaking with a clinician is reasonable.
Common forms
- Mantra or word repetition. A word or phrase is repeated silently. This is the form Benson first studied.[1] (source 1)
- Breath focus. Attention rests on the sensation of breathing, with a gentle return when the mind wanders.
- Mindfulness. Attention is held on the present moment, including thoughts and sensations, without judging them.
- Prayer. Repetitive or contemplative prayer can serve as the focus, which is why the original technique invites a word rooted in your own beliefs.
- Movement. Yoga, tai chi and walking meditation use a physical rhythm as the focus.
What studies find
The most cited review of meditation trials found moderate evidence of small to moderate improvement in anxiety, depression and pain after programs of about eight weeks, and no evidence that meditation did better than active comparison treatments.[2] (source 2)
Brain imaging research has found structural differences in people who completed an eight-week mindfulness program, but the study was small and its meaning for health is still being worked out.[3] (source 3)
How to start
- Pick one formStart with a single technique rather than sampling several. The <a href='/relaxation-response/how-to'>two-step method</a> is a simple place to begin.
- Keep it shortTen minutes at the same time each day works better than a long session once a week.
- Expect a wandering mindNoticing that your attention has drifted and returning is the practice, not a failure.
When meditation does not feel good
A systematic review of reports found that a minority of people experience adverse effects such as anxiety, distressing memories or feeling detached, particularly with intensive practice or a history of trauma.[4] (source 4) If this happens, you can stop, shorten sessions, use eyes-open practice or a movement-based form, and talk with a clinician.
Common questions
Do I need to be religious or spiritual?
No. A neutral word such as “one” or “calm” works, as does attention to the breath. Those who wish can use a prayer or phrase from their own tradition.
Is mindfulness different from the relaxation response?
They overlap. Mindfulness emphasizes open awareness of the present moment, while the classic relaxation response technique repeats a focus word. Both include a nonjudgmental return of attention.
How long before it helps?
Many programs studied last about eight weeks. Some people feel calmer in the first session, and measurable changes in symptoms usually need regular practice.
Sources
- Wallace RK, Benson H, Wilson AF. A wakeful hypometabolic physiologic state. Am J Physiol. 1971;221(3):795–799. doi:10.1152/ajplegacy.1971.221.3.795
- Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018
- Hölzel BK, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011;191(1):36–43. doi:10.3410/f.9465956.10108054
- Farias M, Maraldi E, Wallenkampf KC, Lucchetti G. Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatr Scand. 2020;142(5):374–393. doi:10.1111/acps.13225/v1/review1