The Relaxation Response is a term coined by Herbert Benson, MD in his 1975 book by the same name. In the 1960s as a Harvard researcher, he was approached by a group of meditators who claimed they were able to use meditation to lower blood pressure. In the decades since, Dr. Benson and many other scientists have published extensively on the use of the Relaxation Response to decrease pain, increase energy, increase motivation and productivity, lower blood pressure, lower stress hormone levels, reduce fatigue and anxiety and much more. There are studies on improved immunity and even benefits to patients with life-threatening illness. Pretty remarkable for a simple technique. All you have to do is make your body relax… Not so simple for many people. In 2006, I took a week long course at Harvard with Dr. Benson and his colleagues on eliciting the Relaxation Response. I began to teach patients this technique to chronic pain patients at a clinic I staffed. While several were willing to try, many more just wanted pain medication. These days, the climate has changed and more and more patients are seeking ways to improve their health and function in more holistic ways. The side effects and addictive potential of medication are getting lots of attention now, especially in Maine where many were adversely affected.
One of the oldest ways to elicit the Relaxation Response is to do meditation or prayer. The somewhat attentive nature of these activities combined with a focus on either repetition of a word or awareness of the inhale/exhale leads one into a state of calm alertness. Many people associate meditation with religion (especially one that is not their own) and resist learning it. Other people believe that you have to sit on the floor crossed-leg to meditate. Not true. You can sit in a chair–just don’t fall asleep– it does not count. The Relaxation Response is a physiological response, an activation of the parasympathetic nervous system and can be elicited by other methods as well. Things like visual imagery, yoga, a hobby that you get “lost” in and cuddling with a pet can bring this degree of calm alertness. There are body scan or progressive relaxation techniques to decrease the degree of tension in your muscles. You begin at your toes and work your way up to the top of your head. The goal is to notice, contract and then relax each body part before moving on the next.
With any of these techniques, the key is to be consistent and set your intention to continue for at least 12 weeks. At that point, you will likely be enjoying your new state of being and reaping the rewards.
Some of my patients cannot seem to quiet their minds for very long. For them, I recommend journaling and automatic writing. In Julia Cameron’s book, “The Artist’s Way”, she describes the Morning Pages. This a daily practice performed upon awakening where you will write spontaneously and without thinking for three whole pages, every day. I did this for a couple of years myself and have recommended it to many. All report amazing results. It is also interesting to look back months or years later at what thoughts and emotions occupied your mind in the past. They may be the same ones you are dealing with now or different ones but your perspective will gradually be changing.
A New York Times article today described a study where a group of people who had never meditated before were started on a brief course and were noted to exhibit more compassion in an experiment than those who were in the control group. Compassion is usually accompanied by an active desire to alleviate others’ suffering. This to me, is a win-win. Meditation leads to the Relaxation Response, which leads to better health for you AND a desire to help others. Get started today!
Susan Ortiz MD 