Does Meditation Protect Us From Stress?

The Relaxation Response

Meditation induces the relaxation response, a physiological state of relaxed alertness, which may protect us from the ill effects of prolonged stress, says physiologist Herbert Benson.It’s a concept developed by Benson during the 1970s, while studying practitioners of Transcendental Meditation. A state where heart rate, breathing and metabolism slow, with the mind remaining alert. He described this as a ” physiological state of quietude, giving us the ability to heal and rejuvenate our bodies”.

Benson says it’s distinct from sleep or simply resting . Like sleep, metabolism slows and the body requires less oxygen, but EEG recordings of brain activity show Alpha waves, usually only found when awake. When simply resting there’s no slowing of the body’s metabolism at all.

The overall effect on the body is opposite to the effect of the stress response (otherwise known as the fight or flight response).

The Stress Response

This is the body’s reflex reaction to perceived danger, preparing us to stay and fight or run for cover. The circulation is flooded with the stress hormones adrenalin and noradrenalin, which have a dramatic effect on the body increasing heart and breathing rates, blood pressure, metabolic rate and blood flow to the muscles. It is extremely effective when facing a danger requiring intense physical activity, but is inappropriate, and sometimes harmful when triggered by modern everyday stress and anxiety.

In fact prolonged exposure to the stress response can lead to high blood pressure, heart attacks and stroke.

Benson says that inducing the relaxation response, for as little as 20 minutes twice a day, can protect us from many of these ill-effects.

How to Induce the Relaxation Response

The key to inducing the relaxation response is breaking the chain of everyday thought by repetition, that is repeating a sound, word, phrase or even movement such as jogging or swimming. Gently guiding yourself back to your repetitive phrase or activity when any thoughts come into your mind, says Benson in an interview with the New York Sun.

The only other essential element, he says, is an attitude of passivity, not striving to achieve anything in particular.

Benson developed a very simple technique to induce the relaxation response:

1. Pick a focus word, short phrase, or prayer that is firmly rooted in your belief system.
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax your muscles, progressing from your feet to your calves, thighs, abdomen, shoulders, head and neck.
5. Breathe slowly and naturally and as you do say your focus word, sound phrase, or prayer silently to yourself as you exhale.
6. Assume a passive attitude. Don’t worry about how well you’re doing. When other thoughts come to mind, simply say to yourself, “Oh Well” and gently returned to your repetition.
7. Continue for 10 to 20 minutes.
8. Do not stand immediately.
9. Continue sitting quietly for a minute or so, allowing other thoughts to return.
10. Then open your eyes and wait several minutes before rising.
11. Practice that only once or twice daily. Good times are just before breakfast and before dinner.

Conclusion

• The relaxation response induces a relaxed alertness, physiologically very different to either sleep or just putting your feet up.
• It’s the physiological opposite to the potentially harmful fight or flight response.
• Inducing it ,for just 20 minutes twice a day, may protect us from the harmful effects of stress.

Further Reading

“The Relaxation Response” By Herbert Benson. Published by Harper Torch

Photo at top of page by suneko

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