7 Steps to Use Relaxation Response
In this post, we discuss the 7 steps to use relaxation response. The relaxation response is a technique that can be used to reduce stress and improve overall well-being. It was first introduced in “The Relaxation Response” by Herbert Benson, MD, and involves a combination of deep breathing, repetition of a word or phrase, and muscle relaxation. Here is a step-by-step guide on how to use the relaxation response to reduce stress:
1. Find a Quiet and Comfortable Place:
Find a quiet and comfortable place to sit or lie down. It’s best to practice the relaxation response in a place where you will not be disturbed.
2. Close Your Eyes and Focus on Your Health:
Close your eyes and focus on your breath. Take a deep breath in through your nose, hold it for a few seconds, and then exhale slowly through your mouth.
3. Repeat a Word or Phrase “Relax”, “Peace”:
Repeat a word or phrase, such as “relax” or “peace,” silently to yourself. This is known as a “mantra.” It should be a word or phrase that has meaning to you and that you find soothing.
4. Begin to Relax Your Muscles:
Begin to relax your muscles, starting with your feet and working your way up to your head. As you exhale, imagine any tension or stress leaving your body with each breath.
5. Continue to Focus on your Breath and Your Mantra:
Continue to focus on your breath and your mantra, while allowing any thoughts or distractions that come to mind to pass by without engaging them.
6. Practice the Relaxation Response for 15-20 Minutes Day:
Practice the relaxation response for 10-20 minutes a day. It’s best to practice at the same time every day, and to find a quiet and comfortable place where you can practice without interruption.
7. Make it a Habit:
Make it a habit to practice the relaxation response daily, it will help you to reduce stress and improve overall well-being.
It’s important to keep in mind that the relaxation response is a skill that takes practice to master, so be patient with yourself as you learn to use it. It may take some time to achieve the full benefits of the technique, but with regular practice, you will begin to experience a reduction in stress and an improvement in overall well-being.
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