Reduce stress with Benson's relaxation technique

Oct 26, 2022
3 min read

Updated: Apr 27

Learn Dr. Herbert Benson's proven six step method to reset the nervous system

Have you noticed that when you're under pressure you can become stressed and overwhelmed? It happens because our inbuilt fight/flight response becomes activated whenever we sense we're at risk or feel uncertain about an outcome.

While we can't stop the stress response from being triggered, we can interrupt it and help the nervous system settle - often within a few minutes.

Dr. Herbert Benson, the founder of the Harvard Mind-Body Institute, researched and developed a simple meditative technique that can quickly en train what he termed our "Relaxation Response" (1). It switches the body out of fight/flight back to rest/digest.

How to initiate Benson's Relaxation Response

1. Get comfortable. Whether sitting, standing or lying down, uncross the legs and allow the arms and hands to rest.

2. Gently close the eyes (no need to squeeze shut) or rest your gaze on something in front of you. Don't stare, try to have a soft focus.

3. Scan your body for any obvious areas of tension that you can relax a little more.

Tip! Many of us (including me) tense our bellies unconsciously. See if that's true for you and, if it is, let your belly relax completely.

4. Breathing only through the nose, if that works for you, find and focus your attention on the feeling of breath in the nostrils, throat or belly for a minute or two.

5. When you feel ready, as you breathe out, say the word "One" silently to yourself. This simple repetition is what breaks the train of stressful thoughts and signals your body to switch to the 'Relaxation Response'.

Tip! It's the focus on the exhale and repetition of a word that is important, not the word you use. So, if you want to choose another word or a phrase (e.g. all is well) that's fine. Just don't choose something that excites you or has negative connotations (e.g. deadline).

6. Maintain a Passive Attitude. Your attention will wander away from the breath and you may become lost in thought. That's normal. When that happens, simply say to yourself "O, well" and return to focusing on your breath and repeating your chosen word or phrase.

Benson recommended focusing on your breath and silently repeating your chosen word or phase like this for around 10 minutes once or twice a day.

What you may notice

When we use this practice, many people notice that the feel calmer, less stressed and more relaxed. That might look like slightly slower breathing, less urgency in mind, or a softening in the body. Small shifts are meaningful; they indicate the nervous system is moving in the right direction.

How to use

You don't need 10 minutes ever time. Even 3-5 minutes before a difficult conversation. email or meeting, or when you notice stress creeping up can help dial down the stress response. If you're going to do this for a set amount of time, every now and again look at a clock. I've found it's best not to use an alarm, it may make you jump and reduce the sense of calm that has arisen!

If you're not concerned about time, you can just sit and practise until you feel yourself more relaxed.

As well as using the practice when we find ourselves feeling overwhelmed or frantic, Benson recommended doing it each morning and evening to reset the nervous system and elicit the healing benefits that arise when the body is relaxed.

Personally, I use it when I notice I have a sense of having too much to do. I have also found it useful when preparing to give a presentation or if I can't get to sleep.

As a regular practice, I do it mainly in the morning before having my shower.

Finally, don't expect to feel a change. Trust that your body is doing things internally that you can't detect.

If it helps, choose one regular moment this week to practise – for example, before starting work, after lunch, or at the end of the day. Linking it to something you already do makes it easier to stick with.

Take care of you.

I regularly host free webinars teaching this and other sustainable working techniques. Join my mailing list to receive monthly wellbeing tips and invites to these sessions.

References