Meditation
Relaxation Response
The Relaxation Response is a simple, secular meditation developed by Dr Herbert Benson at Harvard in the 1970s. It distils the common core of many meditations — a mental focus (a word or the breath) and a passive, non-judging attitude — into an easy method shown to elicit the body’s natural counter to the stress response.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical, psychological or professional advice. It may contain errors. Practise gently, and seek a qualified teacher or professional for anything specific. Spotted an error? Tell us in the comments below.
About this practice
Name: The "relaxation response" — Benson’s term for the body’s built-in counterpart to the stress ("fight-or-flight") response.
Type: Secular focused-attention / relaxation meditation.
Source: Developed by Dr Herbert Benson (Harvard) in the 1970s; a well-documented, research-based secular method.
Who, when & how often
- ✓Almost everyone; excellent for beginners and the meditation-sceptical.
- ✓Those wanting a simple, secular stress tool.
- !Relative: if it stirs anxiety, keep the eyes open or anchor on the body; check with a professional for certain conditions.
Best time: Once or twice a day; many use it mid-day or before a stressful event.
Frequency: Daily, 10–20 minutes.
How to practise — step by step
- 1Sit quietly and comfortably; close the eyes.
- 2Relax the muscles, from the feet upward.
- 3Breathe naturally, and on each exhale silently repeat a chosen focus word (for example "one", "peace", or any calming word).
- 4Keep a passive attitude: when thoughts intrude, gently think "oh well" and return to the word.
- 5Continue for 10–20 minutes.
- 6Sit quietly for a minute before opening the eyes and standing.
Benefits
- ✓Elicits the body’s deep-rest ("relaxation") response.
- ✓Lowers the felt sense of stress and tension.
- ✓Simple, secular, and easy to learn.
🪔 Tradition & origins
- Developed by cardiologist Dr Herbert Benson (Harvard) in the 1970s, drawing on the shared elements of many meditation and prayer traditions.
- It was one of the first meditation methods studied extensively in Western medicine.
Tips to go deeper
- 💡Any neutral or meaningful focus word works — choose one you like.
- 💡"Passive" attitude is the key ingredient — do not judge how it is going.
- 💡A regular daily slot makes the response easier to elicit.
Common mistakes
- ✕Worrying about doing it perfectly (the passive attitude is the point).
- ✕Straining to relax, which is self-defeating.
What you may experience
- 🌀Normal: muscles softening, breathing slowing, a settled calm.
- 🌀Warning: none typical; ease off if focusing inward causes anxiety.
How to progress
Practise the basic form consistently; over time the relaxed state comes more quickly and can be called on in stressful moments.
⚠️ Cautions
- Very safe. As with any meditation, if it stirs anxiety, keep the eyes open or anchor on the body; those with certain mental-health conditions should check with a professional.
Evidence at a glance
The Relaxation Response reduces physiological markers of stress.
One of the more studied secular methods; supports stress reduction, though not a cure for medical conditions.
Myths vs. reality
✕ Myth: You must clear the mind completely for it to work.
✓ Reality: Thoughts are expected; the method is to return to the focus word with a passive "oh well". That returning is the practice.
Frequently asked questions
Is this religious?
No — it was designed to be completely secular, though it works with a meaningful word too. It captures the shared core of many traditions.
How is it different from mindfulness?
It is close, but specifically uses a repeated focus word with a passive attitude, framed around eliciting the physiological relaxation response.
Key takeaways
- ⭐Repeat a calming focus word on the exhale with a passive attitude.
- ⭐Returning gently after distraction ("oh well") is the whole method.
- ⭐A secular, research-based method from Dr Herbert Benson.
- ⭐Simple and safe; great for beginners and sceptics.
Sources & further reading
- 📚The Relaxation Response — Wikipedia — encyclopedia
- 📚Relaxation Techniques: What You Need To Know — NCCIH — health authority (public domain)
📝 Your private notes
Saved only on this device — jot down what helped.
💬 Improvements, corrections & suggestions
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