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[Regarding the fight-or-flight mechanism:] Our studies revealed that the opposite was also true. The body is also imbued with what I termed the Relaxation Response--an inducible, physiologic state of quietude. Indeed, our progenitors handed down to us a second, equally essential survival mechanism--the ability to heal and rejuvenate our bodies.
... we extracted four essential components that would elicit the Relaxation Response:
This is the generic technique that I have taught patients and that I have used myself for many years:
... I from that point on began to teach our patients the "two-step procedure" the monks had practiced. First, you evoke the Relaxation Response and reap its healthful rewards. Then, when your mind is quiet, when focusing has opened a door in your mind, visualize an outcome that is meaningful to you. Whatever your goal, these two steps can be powerful...
... other self-care approaches such as exercise, stress management, and nutrition. We learned that with self-care, we can effectively treat any disorder to the extent that it is caused by stress or mind/body interactions.
1) A Quiet Environment
Ideally, you should choose a quiet, calm environment with as few distractions as possible. A quiet room is suitable, as is a place of worship. The quiet environment contributes to the effectiveness of the repeated word or phrase by making it easier to eliminate distracting thoughts.
2) A Mental Device
To shift the mind form logical, externally oriented thought, there should be a consistent stimulus: a sound, word, or phrase repeated silently or aloud; or fixed gazing at an object. Since one of the major difficulties in elicitation of the Relaxation Response is "mind wandering," the repetition of the word or phrase is a way to help break the train of distracting thoughts. Your eyes are usually closed if you are using a repeated sound or word; of course, your eyes are open if you are gazing. Attention to the normal rhythm of breathing is also useful and enhances the repetition of the sound or the word.
3) A Passive Attitude
When distracting thoughts occur, they are to be disregarded and attention redirected to the repetition or gazing; you should not worry about how well you are performing the technique, because this may well prevent the Relaxation Response form occurring. Adopt a "let it happen" attitude. The passive attitude is perhaps the most important element in eliciting the Relaxation Response. Distracting thoughts will occur. Do not worry about them. When these thoughts do present themselves and you become aware of them, simply return to the repetition of the mental device. These other thoughts do not mean you are performing the technique incorrectly. They are to be expected.
4) A Comfortable Position
A comfortable position is important so that there is no undue muscular tension. Some methods call for a sitting position. A few practitioners use the cross-legged "lotus" position of the Yogi. If you are lying down, there is a tendency to fall asleep. As we have noted previously, the various postures of kneeling, swaying, or sitting in a cross-legged position are believed to have evolved to prevent falling asleep. You should be comfortable and relaxed.
The subjective feelings that accompany the elicitation of the Relaxation Response vary among individuals. The majority of people feel a sense of calm and feel very relaxed. ... Still others have noted relatively little change on a subjective level. Regardless of the subjective feelings described by our subjects, we have found that the physiologic changes, such as decreased oxygen consumption, are taking place.
See also: