Stress Relief

RELAXATION RESPONSE

This stress reduction technique has been proven to effectively quiet the mind and relax the body.

  1. Find a comfortable, quiet place where you can be undisturbed for at least 10 minutes.  Make sure your phone is unplugged and the door is closed.  Relaxing nature sounds played softly in the background increases your ability to relax.
  2. It is easier to elicit the relaxation response if you make a habit of using the same location each day and if possible, the same time daily.  Consistency makes the technique become a habit.
  3. The relaxation response is comprised of two-parts, a breath focus and a mental focus.

Breath focus- close your eyes, inhale (take a deep breath in) through your nose all the way down to your belly. 

  1. Hold the breath a few seconds.
  2. Exhale through your mouth slowly.

Mental focus- on the exhale say to yourself a word or phrase or prayer (something that feels right to you).  An example would be saying, “let go” or “relax”.  Repetition of the same word or phrase is key.

4. It is normal for thoughts to come and go as you elicit the relaxation  
 response.  Simply note that your mind has wandered, ignore the  thoughts, and go back to your focus.

It will take about 4 weeks of daily practice to truly notice any significant decrease in your stress.
If you have trouble with the amount of time even five minutes will help.