The Relaxation Response essentially functions as the opposite of the Stress Response. Stress increases heart rate, and blood pressure – which increase risk of heart disease and stroke – as well as breathing rate and rate of body metabolism. The Relaxation Response does the opposite, and has been proposed as a method of reducing the physical effects of stress and decreasing anxiety.
These are the 4 steps to induce the Relaxation Response:
Find a quiet environment – decrease outside distractions
Focus on something – repeat a word or sound aloud or in your head, look at a symbol or just down at the ground, or concentrate on a particular feeling (love, happiness) to help eliminate outside thoughts
Keep a passive attitude – empty thoughts from your mind; do not be concerned about how you are doing
Sit in a comfortable position – you need to remain still for 10 – 20 minutes. You do not want to fall asleep. Note that these 4 elements will also aid in falling asleep if you are lying down.
It is recommended to practice this relaxation exercise for 10 to 20 minutes, twice a day. Some find the timing in relation to their day’s events can make a difference in their results – for example, inducing a relaxation response before bedtime can make it easier to fall asleep.
Many cultures and religious practices, even back in ancient times, include forms of exercise similar to this as a way to enlightenment, improvement in mood and happiness. The focus can be reciting a prayer for those who practice religion – the result is the same: slowed breathing, heart rate, and metabolism; reduced blood pressure; and improved mood. Yoga and transcendental meditation are two examples that are still widely practiced today.
In the distant past, the ability to respond to physical dangers was life saving…the “fight or flight” response that increased blood flow to limbs, increased heart rate and breathing, and increased blood pressure, set man up to fight off a wild animal or escape from it.
But modern life exposes us to many, much different sources of stress, few of which require a physical strength response. Changes in work, family or environment – especially rapid changes – require us to constantly adjust, triggering the same release of stress hormones. Loss of a loved one, especially a spouse, creates high levels of stress and even happy events, like a promotion, marriage or a new baby, induce a stress response. Simply living in the city versus a rural area is associated with higher stress, and uncertainty (think of world politics!) adds to stress too.
Studies have demonstrated that repeated transient surges of stress hormones eventually lead to a permanent increase in blood pressure, also known as “hypertension”. This provides a plausible explanation for the 90-95% of hypertension of unexplained cause, termed “essential hypertension”. Since increased blood pressure, is associated with increased risk of heart disease and stroke, practicing the Relaxation Response at least during times of increased stress may be a means to reduce the risk these diseases. While relaxation exercises are not a substitute for medication in moderate to severe hypertension, studies suggest they could add to the effect of medication, allowing lowered doses for control. Studies also suggest practicing the Relaxation Response could avoid development of the condition and be beneficial in controlling mild forms, along with other lifestyle changes.
However, few doctors ask about your levels of stress at a check up. Stress hormones naturally fluctuate widely during the day, generally being higher in the morning, peaking at each meal, and dropping lower at night – a good thing, as the effects of stress hormones keep you alert and awake, and ready for “fight or flight” – not what you want at bedtime! It seems likely that middle of the night awakening, where you’re tired but your mind is racing (described as “tired but wired”) may be caused by an inappropriate surge in production of stress hormones in the middle of the night.
Stress is most often treated within the realm of psychology and mental illness, with tranquilizers and antidepressants being prescribed when stress-induced anxiety becomes unbearable. However, learning to trigger the Relaxation Response to reduce the negative effects of stress is side effect-free and costs nothing to practice.
While family physicians receive little formal training in these techniques, many alternative medicine practitioners use meditation and relaxation techniques as part of their therapy. Integration of standard medical treatment and alternative medicine practices like these could result in better treatment for patients and minimization of medications, while reducing cost and decreasing the risk of negative side effects.
This relaxation technique is easy to learn – just follow the 4 steps above. Entering a full relaxation response with lowered blood pressure will become easier and more complete with practice, and can make a significant improvement in your health!
Reference: The Relaxation Response, by Herbert Benson MD
