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Relaxation Response

The Relaxation Response is a simple practice that once learned takes 10 to 20 minutes a day and can relieve the stress and tension that stands between you and a richer and healthier life. The technique was developed by Herbert Benson, M.D. at Harvard Medical School, tested extensively and written up in his book entitled The Relaxation Response.

Set aside 10 or 20 minutes today and try it. The following is the technique taken verbatim from his book.

Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.
Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, "ONE", silently to yourself. For example, breathe IN ... OUT, "ONE",- IN .. OUT, "ONE", etc. Breathe easily and naturally.
Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.. .
Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating "ONE." With practice, the response should come with little effort. practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.

- The Relaxation Response, Herbert Benson, M.D.


UCOP Directory Policies \| Forms UCOP Human Resources Contact Info \| About Us University of California 1111 Franklin Street Oakland, CA 94607 Maps and Directions	Home < Employee Assistance Program < Wellness < Relaxation Response Relaxation Response The Relaxation Response is a simple practice that once learned takes 10 to 20 minutes a day and can relieve the stress and tension that stands between you and a richer and healthier life. The technique was developed by Herbert Benson, M.D. at Harvard Medical School, tested extensively and written up in his book entitled The Relaxation Response. Set aside 10 or 20 minutes today and try it. The following is the technique taken verbatim from his book. Sit quietly in a comfortable position. Close your eyes. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, "ONE", silently to yourself. For example, breathe IN ... OUT, "ONE",- IN .. OUT, "ONE", etc. Breathe easily and naturally. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.. . Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating "ONE." With practice, the response should come with little effort. practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response. - The Relaxation Response, Herbert Benson, M.D.	Employee Assistance Program 1111 Franklin Street Oakland, CA 94607 510-987-0839 Jude.Sharp@ucop.edu Quick Links Emergency Contacts Make an Appointment Resources for Managers and Supervisors Personnel Policies