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# Relaxation Response

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- [03. Close your Eyes](https://relaxresponse.com/2023/09/04/03-close-your-eyes/) - Close your eyes and began to gently focus inward. Begin to breathe deeply, slowly, and naturally if you are not breathing that way already.
- [04. Begin Focusing on Your Chosen Agent](https://relaxresponse.com/2023/09/04/04-begin-focusing-on-your-chosen-agent/) - Breathe slowly and naturally. Begin repeating your relaxation agent word or phrase in your thoughts.
- [05. Assume a Passive Attitude](https://relaxresponse.com/2023/09/04/05-assume-a-passive-attitude/) - You may notice that other thoughts come to your mind besides your relaxation agent. When this happens, then gently and easily bring your mind back to repeating the relaxation agent word or phrase that you have chosen.
- [06. Continue for 20 Minutes](https://relaxresponse.com/2023/09/04/06-continue-for-20-minutes/) - Twenty minutes is a suggested time to practice this protocol per sitting. This was the time used in the protocol for the first scientific studies on the Relaxation Response.
- [08. Practice at Least Once Daily](https://relaxresponse.com/2023/09/04/08-practice-at-least-once-daily/) - A regular practice brings the most health benefits. Many people practice twice a day for increased benefits.
- [04. Progressively Relax All Your Muscles](https://relaxresponse.com/2023/09/04/04-progressively-relax-all-your-muscles/) - Progressively relax all your muscles, beginning with your toes and moving up through your head. Take one or two minutes for this.
- [05. Begin Focusing on Your Chosen Agent](https://relaxresponse.com/2023/09/04/05-begin-focusing-on-your-chosen-agent/) - Breathe slowly and naturally. As you exhale, focus on the relaxation agent that you have chosen. Repeat in your mind your word, phrase, or prayer, or picture the image you have chosen, or focus on your breathing rhythm.
- [06. Assume a Passive Attitude](https://relaxresponse.com/2023/09/04/06-assume-a-passive-attitude/) - You may notice that other thoughts come to your mind besides your relaxation agent. When this happens, then gently and easily bring your attention back to the relaxation agent (word, phrase, image, short prayer or breathing).
- [07. Continue for 12 to 15 Minutes](https://relaxresponse.com/2023/09/04/07-continue-for-12-to-15-minutes/) - About fifteen minutes is the average time that Dr. Benson suggests for achieving health benefits.
- [08. Use Mental Imagery](https://relaxresponse.com/2023/09/04/08-use-mental-imagery/) - Use mental imagery, such as picturing a peaceful scene in which you are free of your ailment. This should help the process of healing through hope, belief, and memory.
- [09. Continue for 8 to 12 Minutes](https://relaxresponse.com/2023/09/04/09-continue-for-8-to-12-minutes/) - This second phase of mental imagery will usually take about 8 to 12 minutes.
- [10. Let Your Body Adapt Before Activity](https://relaxresponse.com/2023/09/04/10-let-your-body-adapt-before-activity/) - A common rule of thumb at the end of your practice is to keep your eyes closed in the ratio of about 1 minute for every 10 minutes in which you were eliciting the Relaxation Response.
- [01. Choose your Relaxation Agent](https://relaxresponse.com/2023/09/04/01-choose-your-relaxation-agent/) - Choose a Relaxation Agent - a word or phrase that you feel comfortable with or the rhythm of your breath.
- [02. Find a Quiet Place](https://relaxresponse.com/2023/09/04/02-find-a-quiet-place/) - It is best to find a quiet place and sit in a comfortable position. You may still be able to bring about the relaxation response when it is not quiet, but your relaxation may not be as deep.
- [07. Let Your Body Adapt Before Activity](https://relaxresponse.com/2023/09/04/07-let-your-body-adapt-before-activity/) - A common rule of thumb is to keep the eyes closed in the ratio of about 1 minute for every 10 minutes in which you were eliciting the Relaxation Response.
- [11. Practice at Least Once Daily](https://relaxresponse.com/2023/09/04/11-practice-at-least-once-daily/) - A regular practice brings the most health benefits. Many people practice twice a day for increased benefits.

## Pages

- [Home](https://relaxresponse.com/) - The relaxation response is a natural state of deep relaxation. Decades of research using simple techniques for activating this response show improvedr wellness.
- [The Simple Open Technique](https://relaxresponse.com/open-techniques-for-the-relaxation-response/the-simple-technique/) - The Simple technique for eliciting the Relaxation Response consists of the 8 steps shown below. Since this is probably the simplest technique for bringing about the Relaxation Response, it should take only a few minutes to learn the basics. Before you begin regular practice, you should give some thought to step 1. Step 1 is
- [Jewish Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/jewish-traditions-and-the-relaxation-response/) - Jewish Tradition In the Jewish literature, exercises from the thirteenth century involved having the mind dwell upon the names of God or the letters that make up the name of God. Rabbi Abulafia developed a system of meditating upon letters of the Hebrew alphabet as constituents of God’s name. Rabbi Abulafia used the letters of God’s name because the name
- [Chat with our AI Bot about the Relaxation Response](https://relaxresponse.com/chatbot/) - Coming Soon! For now, you can enjoy our AI generated Explainer video for how to easily experience the Relaxation Response.
- [Addiction Recovery and the Relaxation Response](https://relaxresponse.com/benefits-of-the-relaxation-response/addiction-recovery-and-the-relaxation-response/) - In the last few decades several traditional mind-body techniques have been studied in relation to addiction recovery. Studies using mindfulness meditation, Transcendental Meditation or yoga have been the most popular. A strong case could be made that the Relaxation Response is activated during all of these traditional techniques. It is interesting then that most studies
- [Details about the Open Techniques](https://relaxresponse.com/open-techniques-for-the-relaxation-response/details-about-the-open-techniques/) - We favor open techniques for studying the Relaxation Response for reasons explained here. To date, however, the open techniques have been primarily built on observation of what has been used from the traditional practices and then measuring physiological and psychological changes from these practices. As we have gained deeper understanding about how the physiology and
- [Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/) - The Relaxation Response is naturally built into our bodies. The feelings that people have during the Relaxation Response are usually pleasant and sometimes even profound. The Relaxation Response is also usually healthy for our body. Therefore, it makes sense that the Relaxation Response may have played some part in spiritual and other traditions throughout human
- [Why We Cover Only Open Techniques in Detail](https://relaxresponse.com/open-techniques-for-the-relaxation-response/why-we-cover-only-open-techniques-in-detail/) - Overview There are many religious, spiritual, and intellectual traditions that elicit the relaxation response as part of their various practices. But different traditions have a varying emphasis on eliciting the relaxation response. To many Eastern traditions, the elicitation of the Relaxation Response is a core component of their rituals. It is no surprise then that
- [Open Techniques for the Relaxation Response](https://relaxresponse.com/open-techniques-for-the-relaxation-response/) - There are different techniques that can be used to elicit the Relaxation Response. This website only covers in detail open and transparent techniques for the Relaxation Response. You can read the reasons for this on our page Why We Cover Only Open Techniques in Detail. The open techniques that we cover are listed below. Open
- [The Benson-Henry Open Technique](https://relaxresponse.com/open-techniques-for-the-relaxation-response/the-benson-henry-technique/) - The standard Benson-Henry technique for bringing about the Relaxation Response consists of the 8 steps* shown below. An optional second phase is shown below as steps 9 and 10. Step 11 was added by this website to provide advice about time after the Relaxation Response. This technique is simple, so it should only take a
- [Disclaimer for this Website](https://relaxresponse.com/disclaimer-for-this-website/) - The use of this web site does not create a doctor/therapist/counselor/psychologist-client relationship. The information and materials provided on or accessed through the RelaxResponse.com website are intended solely for individuals seeking general information and are not intended for individuals seeking counseling or medical treatment. Accordingly, the information and materials presented are not intended nor implied to
- [Literature and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/literature-and-the-relaxation-response/) - Poetic Traditions Some poets who seem to be influenced by mystical world views are Emily Bronte, Wordsworth, and Tennyson. These are described in the passages below. Bronte’s poem “The Prisoner” describes the passive attitude well. He comes with western winds, with evening’s wandering airs. With that clear dusk of heaven that
- [Islamic Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/islamic-traditions-and-the-relaxation-response/) - Moslem Tradition Islam was founded by Muhammad, the Arab prophet who lived in the sixth century A.D. A system of Moslem mysticism called Sufism has four elements that together may bring about transcendent experiences. Al-Ghazali has been described as the greatest Muslim since Muhammad. Although he remained an orthodox Moslem, he also practised Sufism. Dhikr
- [Christian Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/christian-traditions-and-the-relaxation-response/) - Christian Tradition As Dr. Benson points out, the term mysticism was not a common term until medieval times. Contemplation was used instead to describe contact or union with God. Christians who used contemplation include the anonymous author of The Cloud of Unknowing, the protestant reformer Martin Luther, St. Augustine, St. Teresa of Avila, St. Gregory
- [Taoist Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/taoist-traditions-and-the-relaxation-response/) - Taoist Tradition An influential philosophical system in the history and thought of China, Taoism comes from the writings of Lao Tzu and was elaborated on by Chuang Tzu. Chuang Tzu gives the following description: Yen Hui said, “I have made some progress.” “What do you mean?” asked Confucius. “I
- [Buddhist Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/buddhist-traditions-and-the-relaxation-response/) - Buddhist Tradition Buddhism has had the goal of gaining pure soul-consciousness in order to reach absolute or cosmic freedom. Buddhism goes back to the teachings of Siddhartha Gautama, who lived about 563-483 B.C. in northern India. At one time Buddhism was influential throughout Asia. The estimated number of Buddhists in Asia today is about 500
- [Hindu Traditions and the Relaxation Response](https://relaxresponse.com/traditions-and-the-relaxation-response/hindu-traditions-and-the-relaxation-response/) - The Hindu religion has been called the oldest religion in the world. The majority of Hindus live in India. It is a diverse system of thought with a range of philosophies. It is the religion that is probably easiest to link to the Relaxation Response because of its long history of the use of mantras.
- [Some Precautions for the Relaxation Response](https://relaxresponse.com/your-mind-and-the-relaxation-response/some-precautions-for-the-relaxation-response/) - As briefly covered in the Traditions section, the experience of the Relaxation Response has a tremendously long history. There are many stories from the various traditions about how our minds might be affected from these experiences. Although the majority of experiences are positive, sometimes experiences from these traditions may be difficult from a mental or
- [Your Mind and the Relaxation Response](https://relaxresponse.com/your-mind-and-the-relaxation-response/) - This section on the mind discusses how our thoughts and beliefs might affect how the Relaxation Response works. We also discuss how the Relaxation Response might affect our thoughts and beliefs. The discussions in this section only apply to the open techniques. These discussions may not apply to the traditional practices. The traditional practices usually
- [Your Body and the Relaxation Response](https://relaxresponse.com/your-body-and-the-relaxation-response/) - The Relaxation Response correlates with decreased activity in the sympathetic branch of nervous system (sometimes called the “fight or flight” part of the nervous system) The physiology of the Relaxation Response can be seen in the wider context of the body’s mechanisms for dealing with stress. Contrast Between the Stress Response and the Relaxation Response
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- [Benefits of the Relaxation Response](https://relaxresponse.com/benefits-of-the-relaxation-response/) - The Relaxation Response has been shown to work well in helping to relieve many different ailments. The table below is based on the book The Relaxation Revolution by Herbert Benson, M.D. and William Procotor, J.D., 2010. The Reference column shows which page number in that book shows specific guidelines for relieving the ailment on that
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