Relaxation Response For Lowering Blood Pressure & Stress

The Relaxation Response is a simple, effective, mind/body approach to relieving stress. Discovered by Dr. Benson at Harvard Medical School, it is routinely recommended to treat patients suffering from heart conditions, high blood pressure, chronic pain, insomnia, and many other physical ailments. Some qualities of the Relaxation Response include:

  • Decreased heart rate„

  • Decreased blood pressure„

  • Lower respiratory rate„

  • Lower pulse rate„

  • Reduction of noradrenaline„

  • Decreased oxygen consumption„

  • Decreased muscle tension„

  • Reduction of cortisol

Steps for the Relaxation Response:

  1. Sit quietly in a comfortable position.

  2. Close your eyes.

  3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.

  4. Slowly breathe through your nose. Become aware of your breathing. As you slowly breathe out, imagine your body relaxing or visualize something else that makes you feel relaxed.

  5. 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.

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