Learning the relaxation response

By Dr. Bob Kroeger

Harvard cardiologist Herbert Benson defied the Harvard medical community by going to the public in 1975 when he published “The Relaxation Response,” a book that explains transcendental meditation. Back then, Harvard professors were supposed to publish findings only in accepted medical journals. But Benson marched to a different drummer, training his cardiac patients in meditation, and found that by meditating daily, most of his patients could lower the dosage of their blood pressure medication, and some no longer required it. His book became a bestseller and he regained acceptance into the Harvard establishment when they realized that his methods helped a lot of people who wouldn’t ordinarily read The New England Journal of Medicine. (Benson’s website is www.relaxationresponse.org.)

Every January I write down my annual goals and tape them to my bathroom mirror (a mess that my wife hates). One goal is to meditate five minutes a day, which in the past I have failed to accomplish. But now that I’m retired, I’m slowly working meditation into my daily routine. And even though my blood pressure and heart rate are low (a benefit of long distance running), I have noticed a more controlled, calming, and accepting demeanor.

So let’s try it. Right now. Put your laptop or smartphone down and escape to a quiet place. No TV, kids, or other distractions. For five minutes. Put on comfortable clothing and sit in a chair. Choose a mantra, a word to think about, such as peace, quiet, or happy. I use the word calm. Close your eyes and repeat your mantra over and over. Calm, calm, calm. If you’re like me, thoughts will come. Let them go in and pass through but don’t dwell on them. You want a blank mind — so repeat the mantra. You may find this difficult at first, but if you keep at it you will enter a refreshing and serene state. I also attempt Zen meditation, although I find it more difficult. With Zen, one wants an empty mind. It seems to give me the same effect as meditation.

In the late 1970s, I designed a behavioral program for dentalphobics in which I used guided imagery and progressive muscle relaxation (PMR), a method described in 1929 by Dr. Edmund Jacobson. My patients trained themselves with an audiotape that I made. Neither exercise requires absolute quiet like meditation does, so they can be used in a noisy dental office. Most people prefer imagery. Simply imagine a scene that is peaceful and happy for you. It could be a beach, a lush green forest, or a harbor at sunset. Close your eyes, paint the picture, and enjoy the tranquility. There are zillions of these CDs and downloads available online.

For those who are more kinesthetic, try PMR. You don’t need a quiet place, although quiet is generally conducive to deep states of relaxation. In this technique, you alternate tensing and relaxing all the major muscle groups for about 15 to 30 seconds at a time.

Let’s say you’ve had a rough day. You’re frustrated and angry and want a good night’s sleep to recharge your batteries. Anger and frustration can significantly elevate cortisol and epinephrine in the bloodstream, which makes sleep difficult. Those who master the relaxation response may be able to counteract this supercharged state.

At UCLA, freshmen med students were divided into two groups. Researchers explained to Group A that the red pill they were to take daily for two weeks would make them edgy, energized, and perhaps less able to sleep. They gave a blue pill to Group B and explained that it would make them drowsy and lethargic. Each group recorded their reactions in a diary. The students did receive actual drugs, but they did not know that the red pill was actually a tranquilizer and the blue pill was a stimulant. Despite this, 50% of the students in each group experienced the results they were told they would have. So, half of Group A (the tranquilizer group) actually felt energized.

This study explains how the mind can release chemicals that will override drugs or natural methods of relaxation. So it makes sense to first cognitively cope with your problems, and then practice deep relaxation before bedtime. Here’s hoping you sleep well tonight.

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Dr. Bob Kroeger retired after practicing general dentistry for 33 years. A stress management consultant, he presents seminars to the dental profession as well as to general industry. In addition to lecturing and writing, he runs seven to nine marathons a year and is a certified personal trainer. Contact him at [email protected].