This technique, developed by Dr. Herbert Benson in the 1970s has been extensively studied and tested for managing stress. He also wrote a book with the same name, The Relaxation Response. He studied transcendental meditation and decided relaxation was a physical state of deep rest that changes how the body responds when stressed, and when practiced, allows people to have control over the fight-or-flight response. You or your child will get the most from this simple technique when you do it in a quiet space, free from distractions. The basic technique involves silently repeating a word, phrase, or sound for ten to twenty minutes. Typical words or sounds used are “om” (I Am), “one,” or “peace.” You can substitute other words or short phrases, as long as they are positive and have personal meaning. Do this exercise sitting, rather than lying down, so you do not fall asleep.

Using the Method

The best part about this technique is its simplicity, which means even young children can use this strategy.

• Sit comfortably and close your eyes.

• Allow yourself to pay attention to your breathing and repeat a word or phrase silently to yourself, as you release your breath.

• Your mind might wander; just notice it and refocus on your breathing.

• Practice for ten to twenty minutes each day if possible, or better yet, twice a day.

Benefits

This technique will decrease stress, pulse rate, blood pressure, metabolism, and muscle tension while enhancing mood and helping you feel more peaceful. You will become more in touch with your body so you can be more in control of how anxious and stressed you become. Because you and your child might need to repeatedly bring yourself back to the meditation, your concentration may also improve. Finally, the relaxation response has the added benefit of showing you how to overcome what you think about because you will continually have to quiet your mind to practice this technique.