Reduce stress with Benson's relaxation technique

Oct 26, 2022
3 min read

Updated: Sep 15

Learn Dr. Herbert Benson's proven five 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.

As it's a function of our autonomic nervous system (ANS), we have no control over the response being triggered. However, we can put the brakes on once it has started operating, by doing something that takes our attention away from our worries long enough.

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, each time you exhale, silently repeat to yourself the word "one".

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. After awhile your attention will likely wander from the breath and you may become lost in thought. When that happens, in a matter-of-fact way say to yourself "O, well" and then return to paying attention to 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 10 minutes once or twice a day.

How to use

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 practice 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 before a difficult conversation, preparing to give a presentation or when 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.

Take care of you.

I regularly host free webinars teaching this and other stress management techniques. Join my mailing list to receive monthly wellbeing tips and invites to the sessions.

References