Stillness · “Stillness Reveals”
The Relaxation Response
To elicit a measurable state of deep rest by pairing slow breathing with the silent repetition of a single word.
What it is
The relaxation response is a secular technique developed by Harvard cardiologist Herbert Benson in the 1970s, distilled from his research on Transcendental Meditation.
It deliberately evokes the body’s physiological opposite of the stress response: lowered heart rate, breathing, and muscle tension. The method combines progressive muscle relaxation, slow nasal breathing, the silent repetition of a chosen word on each exhale, and a passive, nonjudging attitude toward wandering thoughts.
The Method
Step 1 — Choose a focus word.
Pick a neutral or meaningful word or short phrase, such as ‘one,’ ‘peace,’ or ‘all is well,’ to repeat silently. Step 2 — Settle and relax the body. Sit quietly in a comfortable position, close your eyes, and progressively relax your muscles from the feet up to the face. Step 3 — Breathe and repeat. Breathe naturally through the nose, and on each exhale silently say your focus word. Continue for 10 to 20 minutes. Step 4 — Keep a passive attitude. When thoughts intrude, do not fight them. Simply notice, let them pass, and gently return to the breath and word. Step 5 — Come back slowly. When finished, sit quietly for a minute with eyes closed, then open them and remain seated a little longer before standing.