The Relaxation Response
From Wikipedia, the free encyclopedia
The Relaxation Response
1975 edition
Author Herbert Benson and Miriam Z. Klipper
Country USA
Language English
Publisher William Morrow & Company
Publication date 1975
Pages 158
ISBN 978-0-380-81595-1
The Relaxation Response is a book written in 1975 by Herbert Benson, a Harvard physician, and Miriam Z. Klipper.[1] The response is an autonomic reaction elicited by a mental device and a passive attitude that has been used for altered states of consciousness throughout various religious traditions and cultures.[2] The scientific characterization of the relaxation response was initially prompted by research studies on Transcendental Meditation ("TM"), a yogic meditation technique, that was presented primarily to people in the Western world.[3]
Contents
1Origin
2Eliciting the response
3Fight-or-flight
4Reception
5Notes
6References
Origin[edit]
Benson writes in his book, "We claim no innovation but simply a scientific validation of age-old wisdom".[4] People from the Transcendental Meditation movement, who felt they could reduce blood pressure using TM, visited Harvard Medical School in 1968, asking to be studied. The school, which at the time was studying the relationship of monkeys' behavior and blood pressure, told them "No, thank you." But when they persisted, Benson told them he would study them. He met with Maharishi Mahesh Yogi first to find out if he could agree in advance to any outcome, which Mahesh did. Benson mentions in his book that independent studies were already underway by then-PhD candidate R. Keith Wallace working with Archie Wilson at the University of California, Los Angeles, but that no published studies of TM existed.[5] Benson's study found that when the subjects meditated, their metabolic rate markedly decreased in a matter of minutes.[6] Further studies on subjects with high blood pressure showed that meditation over several weeks lowered blood pressure by a statistically significant amount.[7]
Eliciting the response[edit]
Benson's website and his book describe four essential components of meditation needed to bring about the response: a mental device (a simple word, phrase or activity to repeat to keep the mind from wandering), a passive attitude, a quiet environment, and a comfortable position.[8] From these components, Benson developed a 6-step technique for eliciting the response for study at the Thorndike Memorial Laboratory and Beth Israel Deaconess Medical Center. By 1996, only two of the four components were found to be essential: a mental device and a passive attitude. An updated edition of his book divided the 6 steps further into 9 steps, as is taught at the Benson-Henry Institute at Massachusetts General Hospital.[8][9] The goal is to activate the parasympathetic nervous system, which causes humans to relax.
Fight-or-flight[edit]
Benson developed the idea of the response, which counters the fight-or-flight response described during the 1920s by Walter Bradford Cannon at the Harvard Medical School.[10] According to Benson more than 60 percent of all visits to healthcare providers are related to stress. Stress causes the “fight or flight” hormones, epinephrine and norepinephrine, to secrete into the bloodstream. This incites or exacerbates a number of conditions. They include hypertension, headaches, insomnia, irritable bowel syndrome and chronic low back pain, as well as heart disease, stroke and cancer.[11]
A physician with ABC News adds that the immune system works best when relaxed. He said about twenty deep breaths per day, done "with intention", can accomplish this.[12]
Reception[edit]
In a 1986 US national survey, reported in The New York Times, this best-seller was the number one self-help book that clinical psychologists recommended to their patients.[13]
Notes[edit]
^ Benson, copyright page
^ Benson, p. 125-154
^ Benson, p. 129
^ Benson, pp. xxxii, 129.
^ Benson, pp. 61–63.
^ Benson, pp. 65–68.
^ Benson, pp. 111-118.
^ Jump up to:a b "How to Bring Forth the Relaxation Response". Herbert Benson. Retrieved December 11, 2011.
^ "Eliciting the Relaxation Response". Benson Henry Institute for Mind Body Medicine, Massachusetts General Hospital. Archived from the original on November 30, 2011. Retrieved December 11, 2011.
^ MacDonald, Ann (November 10, 2010). "Using the relaxation response to reduce stress". Harvard University. Retrieved December 11, 2011.
^ Taking Charge, Massachusetts General Hospital Magazine, 2012
^ Dr. David Rakel (December 17, 2009). What Is The Relaxation Response?. ABC News. Retrieved December 15, 2011.
^ Goleman, Daniel (July 6, 1989). "Health: Feeling Gloomy? A Good Self-Help Book May Actually Help". The New York Times. Retrieved December 15, 2011.
References[edit]
Benson, Herbert, 1975 (2001). The Relaxation Response. HarperCollins. ISBN 0-380-81595-8.
====
Marilyn Mitchell M.D.
Heart and Soul Healing
Dr. Herbert Benson’s Relaxation Response
Learn to counteract the physiological effects of stress.
Posted March 29, 2013 | Reviewed by Ekua Hagan
The term "Relaxation Response" was coined by Dr. Herbert Benson, professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute. The response is defined as your personal ability to encourage your body to release chemicals and brain signals that make your muscles and organs slow down and increase blood flow to the brain.
In his book, The Relaxation Response, Dr. Benson describes the scientific benefits of relaxation, explaining that regular practice of the Relaxation Response can be an effective treatment for a wide range of stress-related disorders.
Benson can be largely credited for demystifying meditation and helping to bring it into the mainstream, by renaming meditation the “Relaxation Response.” His studies in the 1960s and 1970s were able to show that meditation promotes better health, especially in individuals with hypertension. People who meditate regularly enjoy lower stress levels, increased wellbeing, and even were able to reduce their blood pressure levels and resting heart rate.
The Relaxation Response is essentially the opposite reaction to the “fight or flight” response. According to Dr. Benson, using the Relaxation Response is beneficial, as it counteracts the physiological effects of stress and the fight or flight response.
The fight-or-flight stress response occurs naturally when we perceive that we are under excessive pressure, and it is designed to protect us from bodily harm. Our sympathetic nervous system becomes immediately engaged in creating a number of physiological changes, including increased metabolism, blood pressure, heart and breathing rate, dilation of pupils, constriction of our blood vessels, all of which work to enable us to fight or flee from a stressful or dangerous situation.
It is common for individuals experiencing the fight-or-flight response to describe uncomfortable physiological changes like muscle tension, headache, upset stomach, racing heartbeat, and shallow breathing. The fight-or-flight response can become harmful when elicited frequently. When high levels of stress hormones are secreted often, they can contribute to a number of stress-related medical conditions such as cardiovascular disease, GI diseases, adrenal fatigue, and more.
The Relaxation Response is a helpful way to turn off the fight-or-flight response and bring the body back to pre-stress levels. Dr. Benson describes the Relaxation Response as a physical state of deep relaxation which engages the other part of our nervous system—the parasympathetic nervous system. Research has shown that regular use of the Relaxation Response can help any health problem that is caused or exacerbated by chronic stress such as fibromyalgia, gastrointestinal ailments, insomnia, hypertension, anxiety disorders, and others.
article continues after advertisement
There are many methods to elicit the Relaxation Response including visualization, progressive muscle relaxation, energy healing, acupuncture, massage, breathing techniques, prayer, meditation, tai chi, qi gong, and yoga. True relaxation can also be achieved by removing yourself from everyday thought and by choosing a word, sound, phrase, prayer, or by focusing on your breathing.
According to Dr. Benson, one of the most valuable things we can do in life is to learn deep relaxation — making an effort to spend some time every day quieting our minds to create inner peace and better health. This is also true with healing. During the energy healing process, the patient is able to relax, quiet their mind, and experience calming effects while the healer does his or her work. Energy healing patients have experienced profound results, not unlike the results seen in Dr. Benson’s studies.
THE BASICS
What Is Stress?
Find counselling to overcome stress
Learning the Relaxation Response is a great skill that can help us to be better equipped to deal with life's unexpected stressors, heal ourselves, and achieve better health.
The best time to practice the Relaxation Response is first thing in the morning for 10 to 20 minutes. Practicing just once or twice daily can be enough to counteract the stress response and bring about deep relaxation and inner peace.
article continues after advertisement
Following is the Relaxation Response technique taken directly from Dr. Herbert Benson's book, The Relaxation Response.
Steps to Elicit the Relaxation Response
Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. [Relax your tongue—and thoughts will cease.]
Breathe through your nose. Become aware of your breathing. As you breathe out, say the word "one"* silently to yourself. For example, breathe in, and then out, and say "one"*, in and out, and repeat "one."* Breathe easily and naturally.
Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.
Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating "one."*
With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.
===
The Relaxation Response
by Herbert Benson, Miriam Z. Klipper
3.86 · Rating details · 1,807 ratings · 147 reviews
The medical profession recently redefined high blood pressure as greater than 130/80; this means that more than 30 million additional Americans are now considered to have high blood pressure that should be lowered, preferably without use of drugs.
Herbert Benson, M.D., first wrote about a simple, effective mind/body approach to lowering blood pressure in The Relaxation Response. When Dr. Benson introduced this approach to relieving stress over forty years ago, his book became an instant national bestseller. Since that time, millions of people have learned the secret—without high-priced lectures or prescription medicines. The Relaxation Response has become the classic reference recommended by most health care professionals and authorities to treat the harmful effects of stress and high blood pressure.
Discovered by Dr. Benson and his colleagues in the laboratories of Harvard Medical School and its teaching hospitals, this revitalizing, therapeutic tack is now routinely recommended to treat patients suffering from stress, including heart conditions, high blood pressure, chronic pain, insomnia, and many other physical and psychological ailments. It requires only minutes to learn, and just ten minutes of practice a day. (less)
GET A COPY
KoboOnline Stores ▾Book Links ▾
Paperback, 240 pages
Published February 8th 2000 by William Morrow Paperbacks (first published January 1st 1975)
Original TitleThe Relaxation Response
ISBN0380815958 (ISBN13: 9780380815951)
Edition LanguageEnglish
Other Editions (22)
111x148
The Relaxation Response
فن الإسترخاء
فن الاسترخاء
The Relaxation Response
All Editions | Add a New Edition | Combine
...Less DetailEdit Details
FRIEND REVIEWS
Recommend This Book None of your friends have reviewed this book yet.
READER Q&A
Ask the Goodreads community a question about The Relaxation Response
54355902. uy100 cr1,0,100,100
Ask anything about the book
Recent Questions
What kind of measurement device did Dr. Herbert Benson use while he did the experiments?
Like 3 Years Ago Add Your Answer
See 1 question about The Relaxation Response…
LISTS WITH THIS BOOK
The 7 Habits of Highly Effective People by Stephen R. CoveyHow to Win Friends and Influence People by Dale CarnegieThe Secret by Rhonda ByrneThink and Grow Rich by Napoleon HillThe Reframe by Brian Maddox
Best Self Help Books
1,818 books — 2,248 voters
Control Of Migraine by John B. BrainardWitches, Midwives and Nurses by Barbara EhrenreichWhere There Is No Doctor by David WernerOur Bodies, Ourselves for the New Century by Boston Women's Health Book ...Heal Your Body by Louise L. Hay
Health Published in Decade: 1970s
12 books — 2 voters
More lists with this book...
COMMUNITY REVIEWS
Showing 1-30
Average rating3.86 · Rating details · 1,807 ratings · 147 reviews
Search review text
English (134)
More filters | Sort order
Sejin,
Sejin, start your review of The Relaxation Response
Write a review
Robin
Mar 15, 2010Robin rated it really liked it
Shelves: health, self-help
Usually I’m suspicious that doctors who write popular health books are more interested in making a buck or selling a product than in helping people get healthy. However, author Herbert Benson seeks to empower the reader by offering a simple method—the relaxation response—to counteract stress. Originally published in 1975, this was the first book to link stress with hypertension and to substantiate how regular use of relaxation techniques can reduce symptoms of hypertension and cardiovascular disease.
It may seem obvious these days that stress can cause physical problems, but the author was the first US cardiologist to notice a connection between stress in the environment and hypertension, and to suggest that everyday stress elicits a fight or flight response. He was a pioneer in biofeedback experiments and did some early research on physical effects of transcendental meditation.
Written in laymen’s terms, this book explains physical aspects of blood pressure and various cardiovascular diseases, bodily reactions to stress, and measured effects of various types of meditation on the physical body. Upon analysis of the research, he finds that four simple steps are necessary to elicit the relaxation response, and notes that regular practice is necessary to maintain improvement in conditions from hypertension to headaches to drug addiction. He invites readers to partake in his simple method, or to develop their own.
It is easy to see why this short and inspiring book has been in print for so long. It’s simple, understandable and worthwhile if you have any sort of health problems or even mild anxiety. By the end, I’d begun meditating again.
(less)
flag14 likes · Like · comment · see review
Gretchen
Jul 25, 2011Gretchen rated it really liked it
This is an informative, readable book about how to meditate. It promotes no specific religion or philosophy. Its focus is on combating the fight–or–flight response with a calmer reaction to problems. Through meditation the relaxation response is invoked twice a day. This learning spills over into the person's response to everyday stresses. It does discuss meditation in various Western and Eastern religions, and does condone using religion in conjunction with meditation if the person is so inclined. It also discusses scientific studies of relaxation and their results. This approach to meditation uses a comfortable sitting position, focus on breathing, and use of a mental device (a word or phrase of your choice is suggested) to aid concentration. I found the book to be helpful in learning to meditate, and also a balanced, rational approach to the subject. I do wish the science was more up–to–date, but the book was published in 1975. (less)
flag7 likes · Like · comment · see review
Stella
Jan 26, 2008Stella rated it it was amazing
I've recently reviewed this book for the second time. A study was done at Harvard by Herbert Benson and colleagues back in the 70's. Their findings were that by triggering the relaxation response in the body through meditation all kinds of ailments are relieved. It's amazing to me that the benefits of conscious relaxation aren't more commonly known and understood in our society. I have practiced this in conjunction with restorative yoga and other meditation techniques with miraculous results in healing my nervous system and beyond. My health and well-begin are continually on the rise because of consistently using these methods. Relaxation is a must to maintain health in our increasingly fast-paced world. Hopefully our medical community will begin to include these and other self-directed health practices as time goes on. (less)
flag4 likes · Like · comment · see review
Luciano
Nov 27, 2008Luciano rated it liked it
This book is succinct and easy to read. I bought it based on its reputation, as it is a widely quoted resource on meditation. The book delves into the mind/body connection and how we can use meditation to bring down our stress level or as the book describes it, "The Relaxation Response," without the use of drugs or prescription medication.
I have put into practice the suggestions made in the book and it has made a world of difference in not only my stress level, but how I deal with stress in general.
A great resource for developing personal coping skills. (less)
flag4 likes · Like · 2 comments · see review
MomToKippy
Sep 08, 2015MomToKippy rated it really liked it
Shelves: health, non-fiction
Read this back in the 70s and enjoyed it very much at the time as it was the "thing." I would still recommend it as good basic book on meditation. (less)
flag4 likes · Like · comment · see review
Pabgo
Feb 05, 2015Pabgo rated it it was amazing
I was drawn to this book while researching Transcendental Meditation. A friend had become involved in TM and was singing its praises. Acknowledging the fact that you need to pay $1000.00 for the TM course, I really wanted to be sure that this investment would be worth it. What is it, how does it work? The ritualism involved, (fruit, flowers and hankys, incense, etc.), as well as the monetary investment made me a bit skeptical. However, the positive side has a definite allure. So, what IS this state of calm, peace, and relaxation that make adherents laud this practice? What is at the core of it?
Benson answers that question. With science. Peer reviewed research. he compares all sorts of relaxation "genres", from yoga, to meditating monks, and of course, TM. He breaks it down to its basics, four components that, when practiced, can elicit the "Relaxation Response". And anybody can do it! But, just like anything else, you have to want it, work to learn it.
This is not for everyone. You have to be a self starter to learn this technique from this book alone. Just as most people are not self disciplined enough to stick to a regular exercise regimen, and need that investment in a gym membership to motivate them (I better do this, or the membership expense will be wasted!), so too with TM. "Well", they will say, "I dropped one large on this course, so I better stick with it." Or they might need a social support system like their yoga class to get them moving. Maybe the eastern mysticism is what you need to validate it. Fine. Whatever you need.
But, if you understand the science behind this physiological phenomenon, and Benson provides this, and practice the technique, anyone can achieve this Relaxation Response. It works, and provides one with a natural technique to counterbalance the stresses on modern life.
TMers may dispute this, feel as if I am attacking them in this review. I am not. TM is very important to Benson's research, the TM organization volunteered to participate in his studies. And Benson shows nothing but respect for this group, in fact, was so intrigued with the technique that he wanted to study it in depth. The result is that his interaction with them played a prominent role in the resulting book, "The Relaxation Response". Read it. Practice it. You will be better for it. (less)
flag3 likes · Like · comment · see review
Shashwat Singh
Oct 08, 2015Shashwat Singh rated it really liked it
The Relaxation Response was the original book that brought meditation to the mainstream.
Written by a Harvard MD, it goes over the major effects and benefits of inducing the "relaxation response". Basically, the relaxation response is defined as "A physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response." It includes meditation, as well as other practices such as prayer.
Additionally, the book covers the original research on how the relaxatoin response can help treat stress related disorders such as hypertension. Many modern diseases have been linked to stress, and meditation/other methods of inducing the relaxation response can couteract the negative effects of stress. There's a wide variety of conditions the relaxation response can help with.
The author goes into what happens to the brain and body during the relaxation response. "There is a decrease in oxygen consumption and alpha-wave production during meditation, there is a marked decrease in blood lactate, a substance produced by the metabolism of skeletal muscles and of particular interest because of its purported association with anxiety."
There are four main components of the relaxation response, which are 1)A quiet place, 2)Something to focus on, whether it be a word you repeat, your breath, or a spot on the wall 3)A comfortable position 4)Acceptance of any thoughts you do have.
The author also goes over how every major faith and philosophy has their own version of inducing their relaxation response, and how various writers have written about it. While meditation is mostly associated with Eastern Culture, Western writers have been aware of very similar practices that create the same effect.
An excellent and scientific book into why you should meditate, with a practical guide on how to do so. There's no woo-woo stuff in here, which makes it a great read for anyone who's skeptical of meditation.
(less)
flag3 likes · Like · comment · see review
Frank
Aug 29, 2015Frank rated it did not like it
Shelves: physical-mental-health, meditation
Garbage. It's 98% filler. The entire book's useful contents are found on 5 pages. (less)
flag3 likes · Like · comment · see review
~nikki the recovering book addict
Oct 13, 2018~nikki the recovering book addict rated it really liked it
Shelves: non-fiction, borrowed
Ordinarily, I wouldn’t have picked up this book because I don’t quite need more convincing that meditation is good for our mental health. But it was eye opening, especially with medical studies, on how meditation actually affects physical health. The history of meditation in all major religions was also an interesting bit. I’ve always thought - wrongly - that meditation was a Buddhist practice. Good to know that is not the case!
This is a quick but interesting read!
flag2 likes · Like · comment · see review
Randy
Sep 17, 2018Randy rated it it was ok · review of another edition
Shelves: quit-reading
A one-trick pony. "Meditation is good for your health."
There. You didn't have to buy or read the book. I just saved you $10. (less)
flag2 likes · Like · 1 comment · see review
Sienna
Dec 21, 2019Sienna rated it liked it
Shelves: read-2019, thebookinthebathroom
Interesting to read now that it is fairly well-known that meditation is good for relieving stress. Benson sets out to explain the body's reflex opposite fight or flight: relaxation response. Includes a thorough investigation of the method used in world religions to activate the relaxation response, as well as a scientific explanation of the effects of stress & relaxation in the body.
Almost at the end, in three pages, he gives the actual instructions. I am grateful that I was taught to meditate as a child & have worked different little practices into my life which I know understand activate my body's natural relaxation response. I also use it heavily when i have trouble sleeping. As he points out, sleep is not the same as relaxation, but I'll take whichever one will get me through the night!
"Guilt is not necessary. Employ a balanced approach."
"Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them without dwelling on them..."
(less)
flag1 like · Like · comment · see review
Pamela
Feb 09, 2012Pamela rated it really liked it · review of another edition
Recommended to Pamela by: Clint
Shelves: non_fiction, own-read, notes, medical, z-mt_tbr_ch_2013, format-ebook
A short book, about 100 pages long, that covers something that has been known and practiced for ages. The difference here is scientific study was applied and Benson shares the results. After the two pages describing how to do it, the rest was why. The Relaxation Response is like meditation, or deep prayer, and part of the book explores the different religions and writings that have discussed this process. It is a simple thing to do. The hardest part is to make it a habit and do it at least once a day, if not twice for 10 to 20 minutes. Seems like common sense, being calm and relaxed instead of stressed out is better for blood pressure and mood. Now to apply it!
(less)
flag1 like · Like · comment · see review
Chrisanne
Jun 11, 2015Chrisanne rated it really liked it
Shelves: nonfiction
This book is well worth a read. The author presents the history of various forms of meditation as well as his research succinctly. The process of training yourself to reach the relaxation response is simple. I believe the single most damaging factor to our health is relentless stress that stimulates the "fight or flight" response throughout the day, most days. Though I have just started this form of meditation, I have had some success and look forward to continued incorporation of it into my day. (less)
flag1 like · Like · comment · see review
Moonstone
Sep 20, 2014Moonstone rated it liked it
Although the relaxation response technique is extremely short and easy to learn and is only described right at the end of the book, it is worth reading about the benefits of meditation if you are new to it. I looked into Transcendental Meditation but found that this method as taught by Herbert Benson dispels with the secret mantra as is just as effective without the mysticism. About to read Beyond the Relaxation Response now.
flag1 like · Like · comment · see review
Steve
Aug 05, 2011Steve rated it it was ok
This wasn't the most exciting read but I did like the author's basic concept. Most of the book provides reasons for eliciting and gives a historical account of "the Relaxation Response". Instructions for achieving it are found in the last couple chapters. (less)
flag1 like · Like · comment · see review
