LAURA LEWIS MANTELL MD

The relaxation response

The relaxation response, which is the opposite of the stress response, is a state of deep relaxation in which breathing slow and heart rate slows, and blood pressure is reduced.

• The relaxation response “breaks” the train of everyday thought and reduces “static” in the mind.

• Progressive muscle relaxation can elicit the relaxation response.

• Mindfulness can elicit the relaxation response.

The following are a few examples of things you can do to elicit the Relaxation Response and its health benefits.

• Meditation

• Reduces blood pressure and may reduce mortality in patients with hypertension.

• Lowers pain 40-50% compared to controls.

• Heightens immunity

• Increases activity in the part of the brain associated with positive emotions.

• Helps insomnia

• Guided imagery

• Reduces pain and recovery time after surgery, getting patients home more quickly.

• Enhances immunity

• Improves sleep

• Can lower blood pressure

• Reduces anxiety and medication use during medical procedures

• Reduces allergic symptoms

• Hypnosis:

• Improves symptoms of irritable bowel syndrome from 52% to 87%.

• Decreases the experience of pain

• Controls chemotherapy induced nausea and vomiting

• Can lower blood pressure

• Reduces intensity and frequency of migraines

The activities that enable you to experience the relaxation response are varied. Yoga and qui gong are also effective. The impact of these practices can be profoundly helpful in promoting health and well-being in your life. They lessen pain and stress and they are all easy to learn to do.