Simple Steps to Activate Your Body’s Relaxation Response

For many people, relaxing means sitting in front of the TV after a long day, but this does little to counteract the harmful effects of stress. To truly combat stress, it’s important to activate the body’s natural relaxation response. This response is a state of deep rest that reduces the physical and emotional impacts of stress, such as lowering heart rate, blood pressure, breathing rate, and muscle tension.

When the relaxation response is activated:

• Metabolism slows down.
• Heart rate decreases, and muscles loosen.
• Breathing becomes steadier and slower.
• Blood pressure drops.
• Nitric oxide levels increase.

You might wonder, what’s the most effective way to relax and reduce stress? Stress affects everyone differently, and so do the methods to manage it. However, one universally effective technique is breathing. Yes, simply breathing – something you’re doing right now! The key is practicing focused, intentional breathing.

The relaxation response is not about lying down or sleeping. It’s an active mental process that leaves your body calm, relaxed, and focused.

Spending 20 to 30 minutes each day practicing abdominal breathing can significantly lower stress and anxiety. Deep breathing sends more oxygen to your brain and stimulates the parasympathetic nervous system, promoting calmness. These breathing exercises also help you connect with your body, shifting your focus away from anxious thoughts and quieting your mind.

Various breathing techniques and tools can help you master this skill, reconnect your mind and body, and interrupt stress responses.

Effective Breathing Techniques

1. Quieting Response
   This method combines deep breathing and visualization to stop stress quickly. The exercise takes just six seconds. Start by "smiling inwardly" with your eyes and mouth, and let your shoulders relax. Picture small holes in the soles of your feet. As you inhale, visualize warm air flowing through these holes, traveling up your legs, through your abdomen, and filling your lungs. Relax your muscles as the warm air moves through your body. When exhaling, imagine the air reversing its path and leaving through the holes in your feet. Repeat as needed to stay calm and relaxed.
2. Sudarshan Kriya (SKY)
   This technique uses natural breathing rhythms to align the body, mind, and emotions. It helps release stress, fatigue, and negative emotions, leaving you calm yet energized, focused yet at ease.
3. Teddy Bear Breathing (for kids)
   Lie on your back and place a hand on your chest and a teddy bear on your belly. Relax your body and breathe in slowly through your nose, making the teddy bear rise while keeping your chest still. Hold your breath for three counts, then exhale slowly. Repeat until you feel calm and relaxed.

Breathing Tools

1. Stress Eraser
   The StressEraser® is a portable device that helps you trigger your body’s natural relaxation response within minutes without medication.
2. EmWave
   The emWave® 2 and EmWave® Desktop are heart-rate monitoring tools that help you achieve a balanced state where your heart, mind, and emotions work in harmony.

Tips for Incorporating Relaxation Techniques

• Set a routine. Pick one or two times each day to practice. Doing it first thing in the morning can help you stay consistent.
• Combine relaxation with daily tasks. Try deep breathing during housework or mindful walking while walking your dog or climbing stairs. Once you’ve learned techniques like yoga or tai chi, you can practice them anywhere.
• Stay mindful during exercise. Instead of zoning out during workouts, focus on coordinating your breathing with your movements. Pay attention to how your body feels.
• Avoid practicing when sleepy. Relaxation techniques can make you drowsy, so avoid practicing near bedtime or after a heavy meal. Don’t use these methods while driving.
• Be patient with yourself. If you miss a few days or weeks, don’t give up. Simply start again and gradually regain your momentum.

Making Relaxation a Daily Habit

Learning these techniques isn’t hard, but it does take practice. Experts recommend setting aside 10 to 20 minutes daily for relaxation. If this seems overwhelming, remember that many techniques can be done during your regular routine – while at your desk, on your lunch break, or during your commute. By making relaxation a part of your daily life, you can better manage stress and enjoy a sense of calm and balance.