Relaxation techniques can be used to counteract the effects of stress on your mind and body, with significant health benefits. Regular relaxation can reduce blood cortisol levels, blood pressure, cholesterol, and blood glucose.

Research done in the 1970s by Dr. Herbert Benson of Harvard University began to explore the relationship between mental techniques and physiological effects. Benson studied people who participated in transcendental meditation. He coined the term the relaxation response, which is defined as “a calm state brought about by sitting quietly and repeating a sound, word, or muscular activity over and over. When everyday thoughts intrude, the person passively disregards them and returns to the repetition.” The relaxation response reflects a physiological state brought about by reducing stress and calming the mind.

The relaxation response produces the following effects:

• Lower blood pressure

• Slower heart rate

• Slower breathing rate

• Return of blood flow to the skin and extremities

• Less perspiration

• Release of muscular tension

When you look at the results of the relaxation response and compare them to the stress response list at the beginning of this chapter, it's easy to see how relaxation counteracts stress and restores the body to a balanced state.

Make time to explore and learn techniques that help you to relax. Some people use prayer, while others meditate or engage in practices like yoga or tai chi. Find the methods that work best for you.

A good strategy is to combine an active relaxation or stress reducing technique such as walking, dancing, or weight training with a quiet relaxation technique such as deep breathing or meditation. The active technique can help you let go of the pent up energy from the stimulation of the stress response and help you burn off some of the excess tension. The quiet technique can then help you to calm, quiet, and center yourself, and bring you back to your inner sense of peace and balance.

Studies show that people who learn effective stress management techniques are much more successful at achieving long-lasting behavioral change in the areas of increased physical activity, improved nutrition, smoking cessation, and weight management.