The Benson Relaxation Method

Relaxation techniques are an effective therapeutic tool when addressing a wide variety of problems. Due to its frequent use and its effectiveness, Relaxation is known as “behavioral aspirin.”.

There is a tendency to think that relaxation is only effective in the treatment of anxiety disorders. However, here we are going to introduce the Benson relaxation method, which is frequently used in the treatment of depression.

The goal of relaxation methods is that people learn to control their own level of activation and are able to reduce the activation of their autonomic nervous system. These techniques not only serve as treatment, but can be effective as prophylaxis, to prevent certain symptoms.

What does Herbert Benson’s work consist of?

Herbert Benson is a cardiologist and founder of the Mind-Body Medical Institute at Massachusetts General Hospital (Boston). Benson is one of the most prominent scientists in the scientific study of transcendental meditation and has attempted to demystify it.

For Benson the meditation may play an important role in reducing stress responses. He introduced the term “relaxation response” as a scientific alternative to the word “meditation.” He defines the relaxation response as the body’s ability to induce a decrease in muscle and organ activity.

He carried out a series of physiological studies on trancendental meditation, which experimentally demonstrated its effectiveness. He states that The results obtained with this type of meditation are not due to the specific type of mantra.

He believes that almost any word repeated continuously and monotonously would have the same results. In fact, in Benson’s relaxation method, any word is proposed to be repeated and it is suggested that it be the word “one.”

General instructions for practicing the Benson relaxation method

First of all, Benson indicates that we must sit in a comfortable position. To start practicing this relaxation method, it is best to start practicing in a quiet place free of possible interruptions. However, as mastery is acquired, it can be done in everyday conditions such as walking, sitting in a park or on public transportation.

Before starting we must choose our mantra. Benson proposes using the word “one.” Each person can choose the one they prefer, but it should not be too long.

It should be taken into account that if that word is part of the person’s religious or cultural tradition, it is more likely to evoke feelings of calm and relaxation, and more quickly.

However, this mantra does not have to be a word. Benson says that It can be any relaxing sound, mellifluous, preferably without meaning, to avoid the stimulation of unnecessary thoughts that may interfere with relaxation.

The next step is to start practicing. To do this, you must repeat the mantra a few times, with a more or less monotonous rhythm, Make it comfortable and quiet several times. Afterwards, you can start saying it in a whisper and, later, saying it only mentally, which will allow you to relax in public spaces or places where silence must be maintained.

The attitude towards exercise should be rather passive. It should not require conscious effort, but rather feel that the exercise flows on its own, without effort aware. You have to let it happen, feel how the sound resonates and observe how it does so.

Regarding practice time, this should be enough to allow you to advance, but never too much so that it does not generate a feeling of tiredness, boredom or any other sensation that is not fully pleasant. Benson recommends practicing for 5 to 20 minutes. Ideally, you should practice the technique once or twice a day, avoiding the two hours after any meal, as digestive processes seem to interfere with obtaining the relaxation response.

Benson relaxation step by step so you can follow it

sit on a comfortable position and in a quiet place or one that brings you calm.Close your eyes.Deeply relax all the muscles in your body. Starting with the muscles of the feet and going up to the muscles of the face and head. Let them stay relaxed. Observe them to detect and release tensions. Breathe slowly through your nose. Become aware of your breathing. Take air. As you exhale, repeat the word “one” (or whatever word you have chosen as your mantra). for yourself. Breathe naturally. Continue for a few minutes, between 10 and 20 minutes. You can open your eyes to check when it’s time to end practice, but don’t use an alarm. This would interrupt the state of relaxation you have achieved. It is better to finish softly and naturally. When you’re done, sit quietly for several minutes. At first keep your eyes closed, then open them and continue sitting for a while. Wait a few minutes to stand upDon’t worry if you can’t reach a very deep level of relaxation. If you are not used to it, It is a skill that requires practice and training. Maintain a passive attitude and allow relaxation to occur at its own pace. When distracting thoughts arise, try to ignore them by not dwelling on them and withdrawing your attention from them while repeating your mantra.

A simple method to relax

Following the model of transcendental meditation, Benson developed a new, much simplified relaxation method and detached from the emotional implications of the ancient traditions of the East.

If this comparison had been applied to relaxation techniques from other traditions or to different relaxation methods, such as Schultz’s autogenic training or Jacobson’s progressive muscle relaxation, it would probably have obtained the same results: that The same states of relaxation can be achieved with much simpler methods.

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