|
Ultimate Mind Control
Making fear your best friend....
The Relaxation Response
'The Relaxation Response' is the name of a book published by Dr Herbert Benson of Harvard University in 1968. In a series of experiments into various popular meditation techniques, Dr Benson established that these techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.
The Technique of Relaxation Response
-
Sit quietly and comfortably.
-
Close your eyes.
-
Start by relaxing the muscles of your feet and work up your body, relaxing muscles.
-
Focus your attention on your breathing.
-
Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out (this gives you something to do with your mind, helping you to avoid distraction).
-
Do this for ten or twenty minutes.
An even more potent alternative approach is to follow these steps, but to use relaxation imagery instead of counting breaths in step 5.
Summary
'Deep Breathing,' 'Progressive Muscular Relaxation,' and the steps leading to the 'Relaxation Response' are three good techniques that can help you to relax your body and manage the symptoms of the fight-or-flight response.
These are particularly helpful for both handling nerves prior to an important performance, and reducing stress generally.
For more information on this powerful mind tool visit: www.mindtools.com
|