How can the relaxation response be achieved?

The relaxation response can be achieved through a variety of techniques. The most popular are meditation, prayer, progressive relaxation, self-hypnosis, and biofeedback. All of these techniques have the same physiologic effect: a state of deep relaxation.

One of the most popular techniques for producing the relaxation response is diaphragmatic breathing. To produce the desired long-term health benefits, set aside at least five to ten minutes each day to perform this relaxation exercise:Find a comfortable and quiet place to lie down or sit. Place your feet slightly apart.

Place one hand on your abdomen near your navel. Place the other hand on your chest. You will be inhaling through your nose and exhaling through your mouth.

Concentrate on your breathing. Note which hand is rising and falling with each breath. Gently exhale most of the air out of your lungs.

Inhale while slowly counting to four. As you inhale, slightly extend your abdomen, causing it to rise about one inch. Make sure that you are not moving your chest or shoulders.As you breathe in, imagine the warmed air flowing in.

Imagine this warmth flowing to all parts of your body. Pause for one second, then slowly exhale to a count of four. As you exhale, your abdomen should move inward.As the air flows out, imagine all your tension and stress leaving your body.

Repeat the process until a sense of deep relaxation is achieved.

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