How to Turn on the Relaxation Response in the Body

You are probably aware of your body’s very own “fight-or-flight” response, which becomes activated during periods of perceived stress and anxiety. However, there's a counterpart to this response, which is known as the relaxation response. This response occurs when it is clear that your body is no longer in danger, and your nervous system begins to function normally again. 

Learning to manage your relaxation response is a great way to control feelings of stress and anxiety. When you are able to activate the relaxation response, your body will slow down your heart rate, relax your muscles, and reduce blood pressure. There are many ways to elicit this response, so it may take some time to find out what works best for you. Keep reading to learn how you can do this. 

What is the Relaxation Response?

Your stress, or fight-or-flight, response is controlled by the sympathetic nervous system, whereas the relaxation response itself is controlled by your parasympathetic nervous system. The parasympathetic system is responsible for putting your body into a resting state.

Not only does activating this response feel good, but it does good in your body. While your body is in this state of relaxation, your body will release hormones that slow your heart rate down, and tell your body that it's okay to relax. Being in this state of relaxation also allows cellular repair and healing and increases blood flow to the brain. To activate the parasympathetic nervous system and relaxation response, you have to turn off your physiological response to stress. 

While we can’t avoid feeling stressed or anxious, we can control the way we respond to the stressors that are presented to us. By making little changes to your lifestyle, you can drastically improve your state of mind. Studies have shown that immediately after mediation, blood pressure and heart rates are lower, and consistent mediation can also improve cholesterol markets, reduce hypertension, balance hormones, and so much more.

One of the pioneer’s of the practice, Dr. Herbert Benson, has shared his method for activating the relaxation response, comparing the practice as using the mind like you would use a drug. Here’s Dr. Benson’s tried and true steps to activating the relaxation response. 

Techniques for Turning on the Relaxation Response

Dr. Benson broke down the process of eliciting the relaxation response into 6 simple steps.

1. Sit in a quiet and comfortable position.
   Similar to meditation, you want to do this in a position that makes you the most comfortable. Maybe this means sitting cross legged, or lying down. As long as you’re comfortable, however you’re sitting is perfect. As well as this, try to practice in a quiet space, allowing you to be free from distraction.

2. Close your eyes.
   Pretty self explanatory here. Closing your eyes will reduce any distraction, and allow you to relax more deeply.

3. Relax all your muscles.
   Starting at your toes, actively release, and relax your muscles, keep moving all the way up to your face. Spend a couple seconds on each muscle group. Keep them relaxed for the remainder of your session.

4. Breathe through your nose.
   Breathing through the mouth can actually activate the fight-or-flight response, revving us up instead of cooling us down. Pay attention to how you’re breathing. Don’t make attempts to shift your breathing pattern. Be aware of it, and breathe at a slow, steady pace, in and out through your nose. As you breathe out, say “one”. For example: breathe in..out “one”, in...out “one” and so on.

5. Continue for 10 to 20 minutes.
   Do not use an alarm to time yourself for this practice, as it may disrupt you before you’re finished. You are welcome to open your eyes, and peek at the time instead, when you’re finished, sit quietly for several minutes.
   Keep your eyes closed first, and then later open them up. Once this is done, stay seated for another few minutes before continuing with your day.

6. Don't worry about your success.
   Don’t think about whether or not you were successful in achieving a state of deep relaxation. Maintain a passive attitude, and allow the relaxation to occur at it’s own pace.
   As distracting thoughts occur, try to ignore, and do not dwell upon, them. Return to repeating “one”.

Breathing Techniques

Breathing exercises are also incredibly effective in reducing stress and anxiety. They are free, easy to learn, and work in a short time period. Here are some of our favorite calming breathing patterns:

Alternate nostril breathing

Alternate nostril breathing is an ancient breathing technique for reducing stress and anxiety. Alternate nostril breathing activates your parasympathetic nervous system, which you’ll recall is responsible for putting your body into a state of calmness and rest. This technique also balances the right and left hemispheres of your brain by concentrating the airflow through one nostril at a time. 

Box breathing

Box breathing, sometimes referred to as square, or 4x4 breathing, is known for reducing feelings of stress, anxiety, and overwhelmedness. Box breathing can be practiced at any place, or any time. This versatile practice is an amazing way to feel more relaxed. 

Guided Meditations

Meditating itself is another amazing stress-buster. If you’re new to meditation, having someone guide you, whether through an app or a video, can be extremely helpful. By making use of guided meditations, you can reduce any stress that may come from not knowing exactly what to do throughout the practice. Guided meditations are a quick way to turn on your relaxation response in a comforting and dependable way.

There are many helpful apps for meditation, which allow you to select what exactly you’re hoping to gain from your practice. As well as apps, you can also use guided video meditations, which provide you with a one on one guided experience. You can find our own guided meditations here, to help you feel more relaxed. 

Body Scan

Doing a body scan is another way to activate the relaxation response, and leave you feeling more calm. The purpose of a body scan is to tune into your body, and connect to your physical self.

Here is how you practice a mindful body scan and activate your relaxation response:

• Start by closing your eyes or lowering your gaze. 

• Bring your awareness to your breathing, noticing pressure as your body makes contact with the floor or seat. 

• Breathe in, and move your attention to the area of the body you wish to investigate. Some people prefer to move systematically from top to bottom, others choose to follow sensations at random.

• Some sensations you might notice include pressure, tightness, or temperature. You might also feel neutral, there’s no right way to feel. 

• As your attention starts to wander, notice that too. Gently bring your focus back into the body without force. 

• Continue this process until you've finished your full body exploration.

• Open your eyes if they were closed, and move mindfully into the next moment of your day. 

Final Thoughts

The human body’s relaxation response is the counterpart to our fight or flight response. When the relaxation response is activated, our heart rate and blood pressure decrease, and we immediately feel more calm.

There are many different ways which we can activate the relaxation response ourselves! Dr. Benson has created a 6 step system which allows you to bring your focus inward, resulting in feelings of relaxation and calm. Other breathing techniques such as 4x4 breathing, or alternate nostril breathing can also leave you with similar results.

Following a guided mediation is another incredible method of activating the relaxation response, as you tune inward, connecting your breath and mind. Finally, engaging in a mindful body scan, connecting to your physical self, can allow the relaxation response to be activated while you pay attention to your body. Turning on this relaxation response is an amazing method to reduce feelings of stress and anxiety, in a way that feels best for you.