The Relaxation Response
Definition of RelaxationRelaxation techniques are commonly recommended for stress-related disorders, including pain management. ADDIN EN.CITE <EndNote><Cite><Author>University of Maryland Medical Center</Author><Year>2011</Year><RecNum>6843</RecNum><DisplayText><style face="superscript">1,2</style></DisplayText><record><rec-number>6843</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6843</key></foreign-keys><ref-type name="Web Page">12</ref-type><contributors><authors><author>University of Maryland Medical Center,</author></authors></contributors><titles><title>Relaxation Techniques</title></titles><dates><year>2011</year></dates><urls><related-urls><url> </url></related-urls></urls></record></Cite><Cite><Author>Mayo Clinic Staff</Author><Year>2014</Year><RecNum>6840</RecNum><record><rec-number>6840</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6840</key></foreign-keys><ref-type name="Web Page">12</ref-type><contributors><authors><author>Mayo Clinic Staff,</author></authors></contributors><titles><title>Relaxation techniques: Try these steps to reduce stress</title><secondary-title>Mayo Clinic</secondary-title></titles><dates><year>2014</year></dates><urls><related-urls><url> The physiological characteristics that define relaxation techniques are that they produce set of physiological responses termed the Relaxation Response. ADDIN EN.CITE <EndNote><Cite><Author>Wallace</Author><Year>1970</Year><RecNum>47</RecNum><DisplayText><style face="superscript">3-5</style></DisplayText><record><rec-number>47</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">47</key></foreign-keys><ref-type name="Journal Article">17</ref-type><contributors><authors><author>Wallace, R.K.</author></authors></contributors><titles><title>Physiological effects of Transcendental Meditation</title><secondary-title>Science</secondary-title></titles><pages>1751–1754</pages><volume>167</volume><keywords><keyword>TC</keyword><keyword>Anxiety meta-analysis</keyword></keywords><dates><year>1970</year></dates><urls></urls></record></Cite><Cite><Author>Wallace</Author><Year>1972</Year><RecNum>1118</RecNum><record><rec-number>1118</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">1118</key></foreign-keys><ref-type name="Journal Article">17</ref-type><contributors><authors><author>Wallace, R.K.</author></authors></contributors><titles><title>The Physiology of Meditation</title><secondary-title>Scientific American</secondary-title></titles><pages>84-90</pages><volume>226</volume><keywords><keyword>TC</keyword></keywords><dates><year>1972</year></dates><urls></urls></record></Cite><Cite><Author>Wallace</Author><Year>1971</Year><RecNum>2137</RecNum><record><rec-number>2137</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">2137</key></foreign-keys><ref-type name="Journal Article">17</ref-type><contributors><authors><author>Wallace, R. K.</author><author>Benson, H.</author><author>Wilson, A. F.</author></authors></contributors><titles><title>A wakeful hypometabolic physiologic state</title><secondary-title>American Journal of Physiology</secondary-title></titles><pages>795-799</pages><volume>221</volume><keywords><keyword>TC</keyword><keyword>Anxiety meta-analysis</keyword></keywords><dates><year>1971</year></dates><urls></urls></record></Cite></EndNote>3-5EFZoo88yCABGUk5FALFESuUAAFbdAAEAAAAABDctOSAAAQAAAAAADQAKAAEgAAAKAAAAAAAAAAAA
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ADDIN The changes seen during relaxation are in the opposite direction of the classic Fight or Flight response, a set of bodily changes in pain, hunger, fear, and rage that were first described by American physiologist Walter B. Cannon in 1929. ADDIN EN.CITE <EndNote><Cite><Author>Cannon</Author><Year>1929</Year><RecNum>6616</RecNum><DisplayText><style face="superscript">6</style></DisplayText><record><rec-number>6616</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6616</key></foreign-keys><ref-type name="Book">6</ref-type><contributors><authors><author>Cannon, B. W.</author></authors></contributors><titles><title>Bodily Changes in Pain, Hunger, Fear, and Rage</title></titles><dates><year>1929</year></dates><pub-location>New York</pub-location><publisher>Appleton-Century-Crofts</publisher><urls></urls></record></Cite></EndNote>6 The relaxation response was modeled after the Transcendental Meditation technique (TM): "The studies of Transcendental Meditation suggested the existence of a physiological response which could be elicited by other techniques" (p. 115). ADDIN EN.CITE <EndNote><Cite><Author>Beary</Author><Year>1974</Year><RecNum>6839</RecNum><DisplayText><style face="superscript">7</style></DisplayText><record><rec-number>6839</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6839</key></foreign-keys><ref-type name="Journal Article">17</ref-type><contributors><authors><author>Beary, JS, </author><author>Benson, H.</author></authors></contributors><titles><title> A simple psychophysiological technique which elicits the hypometabolic changes of the relaxation response</title><secondary-title>Psychosom Medicine</secondary-title></titles><periodical><full-title>Psychosom Medicine</full-title></periodical><volume>39</volume><number>115-120</number><dates><year>1974</year></dates><urls></urls></record></Cite></EndNote>7 EFZoo88yCAAtUk5FALFCdrkAAkf1
ADDIN The early research on Transcendental Meditation by Wallace and colleagues had found that it decreased O2 consumption, respiratory rate, heart rate, muscle tension, and blood pressure and increased skin resistance and EEG alpha waves to a greater extent than uninstructed rest while just sitting with eyes closed.PEVuZE5vdGU+PENpdGU+PEF1dGhvcj5XYWxsYWNlPC9BdXRob3I+PFllYXI+MTk3MDwvWWVhcj48
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ADDIN These are basically a list of the changes said to constitute the relaxation response. ADDIN EN.CITE <EndNote><Cite><Author>Benson</Author><Year>1974</Year><RecNum>6841</RecNum><DisplayText><style face="superscript">9-11</style></DisplayText><record><rec-number>6841</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6841</key></foreign-keys><ref-type name="Journal Article">17</ref-type><contributors><authors><author>Benson, H.</author><author>Beary, J. F. </author><author>Carol, M. P.</author></authors></contributors><titles><title>The relaxation response
</title><secondary-title>Psychiatry</secondary-title></titles><periodical><full-title>Psychiatry</full-title></periodical><pages>37-46</pages><volume>37</volume><dates><year>1974</year></dates><urls></urls></record></Cite><Cite><Author>Benson</Author><Year>1975</Year><RecNum>1631</RecNum><record><rec-number>1631</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">1631</key></foreign-keys><ref-type name="Book">6</ref-type><contributors><authors><author>Benson, H.</author></authors></contributors><titles><title>The Relaxation Response</title></titles><dates><year>1975</year></dates><pub-location>New York</pub-location><publisher>Simon and Schuster</publisher><urls></urls></record></Cite><Cite><Author>Benson</Author><Year>1983</Year><RecNum>6842</RecNum><record><rec-number>6842</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6842</key></foreign-keys><ref-type name="Journal Article">17</ref-type><contributors><authors><author>Benson, H.</author></authors></contributors><titles><title> The relaxation response: its subjective and objective historical precedents and physiology</title><secondary-title>Trends in Neuroscience </secondary-title></titles><periodical><full-title>Trends in Neuroscience</full-title></periodical><pages>281-284</pages><volume>July</volume><dates><year>1983</year></dates><urls></urls></record></Cite></EndNote>9-11 Techniques specifically mentioned as producing the relaxation response include Progressive Relaxation, Hypnosis, Shavasan (a yoga posture lying still, face up), Autogenic Training, Sentic Cycles (a self-induced emotional experience), Zen, Zazen, Yoga, Mindfulness, the Transcendental Meditation technique (TM), and various types of meditative prayer from Eastern and Western traditions.PEVuZE5vdGU+PENpdGU+PEF1dGhvcj5CZWFyeTwvQXV0aG9yPjxZZWFyPjE5NzQ8L1llYXI+PFJl
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ADDIN EN.CITE.DATA 7,9-11 Medical websites routinely include meditation as one of the recommended relaxation techniques for pain and other stress-related conditions, ADDIN EN.CITE <EndNote><Cite><Author>Mayo Clinic Staff</Author><Year>2014</Year><RecNum>6840</RecNum><DisplayText><style face="superscript">1,2</style></DisplayText><record><rec-number>6840</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6840</key></foreign-keys><ref-type name="Web Page">12</ref-type><contributors><authors><author>Mayo Clinic Staff,</author></authors></contributors><titles><title>Relaxation techniques: Try these steps to reduce stress</title><secondary-title>Mayo Clinic</secondary-title></titles><dates><year>2014</year></dates><urls><related-urls><url> of Maryland Medical Center</Author><Year>2011</Year><RecNum>6843</RecNum><record><rec-number>6843</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6843</key></foreign-keys><ref-type name="Web Page">12</ref-type><contributors><authors><author>University of Maryland Medical Center,</author></authors></contributors><titles><title>Relaxation Techniques</title></titles><dates><year>2011</year></dates><urls><related-urls><url> </url></related-urls></urls></record></Cite></EndNote>1,2 noting that Transcendental Meditation and mindfulness are the two most widely practiced and extensively researched meditation techniques. ADDIN EN.CITE <EndNote><Cite><Author>University of Maryland Medical Center</Author><Year>2011</Year><RecNum>6843</RecNum><DisplayText><style face="superscript">1</style></DisplayText><record><rec-number>6843</rec-number><foreign-keys><key app="EN" db-id="9zsazr2elte0r3eewtqxpp5jzsf0r5zr9es5">6843</key></foreign-keys><ref-type name="Web Page">12</ref-type><contributors><authors><author>University of Maryland Medical Center,</author></authors></contributors><titles><title>Relaxation Techniques</title></titles><dates><year>2011</year></dates><urls><related-urls><url> </url></related-urls></urls></record></Cite></EndNote>1 ADDIN EN.REFLIST 1.University of Maryland Medical Center. Relaxation Techniques. 2011; 2.Mayo Clinic Staff. Relaxation techniques: Try these steps to reduce stress. Mayo Clinic 2014; RK. Physiological effects of Transcendental Meditation. Science. 1970;167:1751–1754.4.Wallace RK. The Physiology of Meditation. Scientific American. 1972;226:84-90.5.Wallace RK, Benson H, Wilson AF. A wakeful hypometabolic physiologic state. American Journal of Physiology. 1971;221:795-799.6.Cannon BW. Bodily Changes in Pain, Hunger, Fear, and Rage. New York: Appleton-Century-Crofts; 1929.7.Beary J, Benson H. A simple psychophysiological technique which elicits the hypometabolic changes of the relaxation response. Psychosom Medicine. 1974;39(115-120).8.Dillbeck MC, Abrams AI. The application of the Transcendental Meditation program to corrections: Meta-analysis. International Journal of Comparative and Applied Criminal Justice. 1987;11(1):111-132.9.Benson H, Beary JF, Carol MP. The relaxation responsePsychiatry. 1974;37:37-46.10.Benson H. The Relaxation Response. New York: Simon and Schuster; 1975.11.Benson H. The relaxation response: its subjective and objective historical precedents and physiology. Trends in Neuroscience 1983;July:281-284. ................
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