Benson, Herbert, and Miriam Z. Klipper. The Relaxation Response. Updated ed. New York: Whole Care, 2000.
Dr. Benson presents the relaxation response as a natural ability of people to reduce the activities of their sympathetic nervous system. The sympathetic nervous system is our “involuntary” nervous system, which responds to stress and relates to our fight-or-flight response.
For a variety of reason, modern living causes us to respond inappropriately to stresses with the fight-or-flight response. This leads to hypertension, or high blood pressure, which significantly contributes to atherosclerosis, or hardening of the arteries, and other diseases like heart attach or stroke. Benson is a cardiologist, so much of the book focuses on high blood pressure and related diseases.
The relaxation response is something of an opposite of the fight-or-flight response. Instead of preparing the body for action, it is a state of relative inaction and recovery. Blood pressure and oxygen use are lower during the relaxation response. Regular elicitation of the response results in generally lower blood pressure, and hopefully reduced risk and severity of related diseases.
Also in contrast to the fight-or-flight response, which kicks in automatically, the one must consciously enter the relaxation response. Though many techniques may elicit the response, they all amount to some form of meditation.
Two essential meditative practices that activate the response are a mental device and a passive attitude. The mental device is usually a word or phrase repeated silently or aloud. It may also be a gaze fixed upon an object. This focuses the attention and reduces distraction. When thoughts or outside stimuli distract, return to the mantra or fixed gaze.
A passive attitude is also necessary; it may be the most important thing. Disregard distractions. Do not try to force the relaxation response, let it happen. Do not worry about getting it right.
A quiet location and a comfortable position aid meditation. Too much comfort may result in falling asleep. Sleep is different from the relaxation response.
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