The Relaxation Response
Under Fight-or-Flight, we have discussed how this involuntary response kicks in under emergency stress conditions to enable us to function at a hyperactive level whilst the threat exists. Sadly, in the modern day, this response is elicited inappropriately and too frequently, simply because we perceive virtually everything in life as a threat!
Our personal lives seem to provide us with sufficient cause for anxiety, whether through our relationships, employment, health, or a myriad of other things. Then we add in the pressure from the media and we seem to be surrounded by a mountain of issues to worry about – world economy, looming unemployment, prevalence of frightening disease, rising taxes, increased crime - predictions of doom and gloom everywhere! It takes a strong character indeed to resist being brought down into depression or being forced into a hyper-stressed state. Fight-or-Flight rules the day!
The good news
Happily, we do have a protective mechanism against ‘overstress’, which will deactivate the stress hormones of the Fight-or-Flight Response. This is the Relaxation Response, a detailed study of which has been made by Dr. Herbert Benson of the Harvard Medical School during the 1970s. This is the exact opposite of the Fight-or-Flight Response and brings with it many benefits to health and wellbeing.
By chance, much of Dr Benson’s research focused around people who were experienced in the simple technique of Transcendental Meditation, and he was able to confirm that, during the relaxed state of meditation, internal physiological changes occurred which directly counteracted the effects of the Fight-or-Flight Response.
These changes are:
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Decreased breath rate
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Decreased heart rate
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Lowered blood pressure
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Reduction in the body’s use of oxygen (metabolism)
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Increased Alpha wave activity in the brain (associated with being relaxed)
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Decrease in blood lactate levels *
*Dr Benson believed there is a strong correlation between high lactate levels and the likelihood of feeling anxious or experiencing anxiety attacks.
Unlike the Fight-or-Flight Response, the Relaxation Response is not an instantaneous reaction; rather it is a process of ‘allowing’ or ‘revealing’. The Relaxation Response will reveal itself once we allow it to do so. Letting go of our tensions and releasing our tightness will automatically result in the Relaxation Response. Learning how to initiate the Relaxation Response not only defuses the harmful effects of stress, but also makes us less likely to succumb to stress as we encounter future stressors.
Apart from establishing the internal changes and consequent health benefits of learning to relax, Dr Benson also determined what is required of us in order to stimulate the Relaxation Response. He has basically given us a formula by which we can establish the relaxed state. How wonderful is that!
A helpful formula
In order to induce relaxation, Dr Benson suggests that we require the following four conditions to be in place:
A quiet environment
Remove yourself from all unnecessary distracting noises – telephone, television, music player etc. Ensure you are not going to be disturbed by other people or pets.
A comfortable position
Lie on your back or recline in a comfortable chair which supports the head.
A passive attitude
Let go of the need to strive for results. ‘Trying’ or ‘effort to achieve’ will prevent relaxation happening.
Something to focus on
Focus the mind on something simple, such as an awareness of the body or the breath, and keep the mind on the object of focus.
All four of these requirements are covered in detail under HOW TO RELAX, where you will find all the information required for you to embark on your journey of discovery - the discovery of blissful relaxation.
