Reduce stress with Benson's relaxation technique
Updated: Aug 13
Learn Dr. Herbert Benson's proven six step method to reset the nervous system
Have you noticed that when you're under pressure it's easier to become stressed, overwhelmed and reactive?
This happens because our built-in stress response becomes activated whenever we perceive we're at risk or feel uncertain about an outcome.
The good news is while we can't stop the stress response from being triggered, we can learn ways to interrupt it and help the nervous system settle.
Dr Herbert Benson, the founder of Harvard's Mind-Body Institute, developed a simple technique to elicit what he termed the "Relaxation Response" (1). This is the body's natural counterpart to the fight-or-flight response, helping us shift from a state of stress into one of rest and recovery.
The technique is simple, accessible and can be practised almost anywhere.
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. Soften your gaze
Gently close the eyes (no need to squeeze shut) or rest your gaze on something in front of you. There's no need to stare. See if you can maintain a soft focus.
3. Relax any obvious tension
Scan your body for any obvious areas of tension that you can soften.
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. Focus on your breathing
Breathing only through the nose, if that works for you, bring your attention to the sensation of breathing. You might notice the air moving through the nostrils, the throat or the rise and fall of the belly.
5. Repeat a word or phrase
When you feel ready, begin to silently say the word "one" to yourself every time you breathe out.
This simple repetition gives the mind something to focus on, helping you to step away from stressful thoughts and encouraging the 'Relaxation Response'.
Tip! The repetition is more important than the word itself. If you prefer, choose another word or a simple phrase such as "all is well". Avoid choosing something that excites you or has negative associations
6. Maintain a passive attitude.
At some point your attention will wander away from the breath and you'll find yourself thinking about something else.
That's completely normal.
When that happens, gently say to yourself, "Oh well", and return your attention to the breath and repeating your chosen word or phrase.
Benson recommended practising in this way for around 10 minutes once or twice a day.
What you may notice
Many people notice that they feel calmer, less stressed and more relaxed after practising.
You may notice:
a slower breathing rate
less mental urgency
reduced muscle tension
a greater sense of ease
Small shifts matter. They are often signs that the nervous system is moving in the right direction.
How to use
You don't always need 10 minutes.
Even 3-5 minutes before a difficult conversation, meeting, or presentation can help dial down the stress response.
I've also found it useful:
Before speaking engagements
When I feel I have too much to do
When I can't get to sleep
As part of a morning routine
If you're practising for a set period, I find it's often better to check the clock occasionally rather than use an alarm. A sudden noise can undo the calm you've created!
As well as using the technique when we find ourselves feeling stressed and overwhelmed, Benson recommended practising each morning and evening. Consistent practice helps to restore the nervous system and elicit the healing benefits that arise when the body is relaxed.
Final thoughts
Don't worry if you don't notice a dramatic change straight away. Trust that your body is responding, even if you can't immediately detect what's happening.
If you'd like to build the habit, 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 remember.
The beauty of Benson's Relaxation Technique is its simplicity. You don't need special equipment, a quiet retreat or years of experience. Just a few minutes of practice can help interrupt the stress response and encourage the body and mind to settle.
Take care of you.
Learning how to activate the Relaxation Response is only part of the picture.
The next step is recognising the early signs that stress is building in the first place so you can take action sooner.
References
Benson, H., Beary, J. F., & Carol, M. P. (1974). The relaxation response. Psychiatry, 37(1), 37–46. https://doi.org/10.1080/00332747.1974.11023785
