Benson's Relaxation Technique

Benson’s relaxation technique was developed by Herbert Benson at Harvard University using research into the relaxing benefits of transcendental meditation. Benson’s should be practiced for 20 minutes at a time (longer if you like), You may separate this into ten minutes twice a day. Also ‘snatch’ some Benson’s if you have a few minutes to spare (like waiting, for appointments or sitting in the car before you leave or when you arrive).

1. Find a comfortable position (either sitting or lying down), uncross your arms and legs and close your eyes.

2. Breathe deeply into your tummy, don’t strain, make the breathing easy.

3. As you breath out, say (either out loud or inside your head) “ONE”

4. If thoughts or noises intrude, do not interact with them, simply observe that they are there and let them pass by, then refocus on breathing, breathing out and saying “one”.

5. If you like you can add a visualisation component to Benson’s for example visualise a filmy curtain floating out as you breath out and floating in as you breath in. This is optional.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that creates awareness of tension and relaxation, and teaches an easy way to relax all the muscles. It is progressive because it works through all the major muscle groups, relaxing them one at a time until you have achieved total muscle relaxation.

This type of muscle relaxation can be used to relaxcompletely or it can be used to relax specific muscle groups. For example, if you have been driving a long distance or sitting on a computer for several hours, you can loosen up the head, neck, or shoulder muscles by using this technique. Try and become morekeenly aware of when and where tension starts so many problems such as back pain or headaches can be avoided.

Using muscle relaxation will help you develop body awareness and give you more control over your stress levels.

Muscle relaxation involves selectively tensing and relaxing various muscles and noting the resulting sensations. Try clenching your fists and then releasing the tension and relaxing them. This contrast facilitates the resulting relaxation response. Eventually you will not need to tense so much, because you have learned what it is like to have relaxed muscles.

Sit or lie in a quiet and comfortable spot. Take a few deep breaths to start the relaxation process, then begin by using the following steps. You can also play some relaxing music to help make this an enjoyable process.

1. FISTS: Clench and release right fist, then left, then both.
2. BICEPS: Bend elbows then tense biceps and release the tension.
3. TRICEPS: Straighten arms then create and release tension along back of arms.
4. FOREHEAD: Wrinkle forehead (frown), then relax.
5. EYES: Squint, close tightly, and release the tension.
6. JAWS: Clench your jaw tightly, then relax.
7. TONGUE: Press against the roof of your mouth then release.
8. LIPS: Press tightly together, then relax.
9. NECK: Press your head back as far as it will go, roll to the right, roll to the left, bring your head forward to the chest, bring your head up again, then relax.
10. SHOULDERS: Shrug one shoulder by holding and releasing the tension, then the other, then both.
11. CHEST: Fill your lungs with air, hold, and breath out.
12. STOMACH: Tighten the stomach muscles; push stomach out, then relax.
13. LOWER BACK: Arch up your back, make the lower back hollow, feel tension along the spine, then relax.
14. BUTTOCKS AND THIGHS: Tense your buttocks and thigh muscles until you find yourself lifting off the chair or floor, then release the tension.
15. CALVES: Press feet and toes downward tensing calf muscles, then relax.
16. ANKLES AND SHINS: Bend feet towards your head, feel the tension along your shins, then relax.

Relaxation Breathing Exercises

1. Focused Breathing
Stand or sit as straight as possible and focus on your breathing. Take a slow, deep breath using your diaphragm breathing while counting to three. Hold your breath for a count of three, exhale slowly for the count of three, then pause for a count of three. This will help to calm you down and take you mind off any negative stressors.

2. Movement and Breathing
Stand tall with your arms fully extended in front of you. Open your arms sideways to full extension as you slowly breath in. Finally, breath out slowly and fully as you bring your arms back to a closed position in front of you.
or
Stand tall with your palms resting on the front of your thighs. Now raise your arms to shoulder height with your palms facing down as you slowly breath in. Finally, lower your arms as you breath out until they are resting on the front of your thighs again.

These two exercises will help you to calm down and feel more centred:

3. Puffing Breathing
Breath in deeply, then puff out the breath through your mouth as if breathing out through a straw,in short, sharp bursts. This will help you learn to control and strengthen your diaphragm muscles.

4. Bending and Breathing
Stand straight and breath in. Exhale slowly as you bend forward. Inhale, and slowly stand up. straight again. Exhale, bending gently backwards. Inhale as you straighten up. Exhale, bending slowly sideways. Inhale as you straighten up. Repeat to the other side. You can take one or two puffing breaths to complete the routine. As with the second exercise, this encourages a combination of breathing and gentle stretching.

You can repeat any of the above sequences several times.

Practice

Remember that it takes time to aquire any new skill and deep breathing is no exception, especially when faulty or lazy breathing patterns have been developed. Practice diaphragmatic breathing several times a day for short periods of time, especially when you feel that your stress levels are rising, or that you have to do something stressful. Diaphragmatic breathing can be used upon rising when the air is fresh and still, or when going to bed at night to induce a restful sleep. Make sure that the room is well ventilated or stand in front of an open door or window,or go outside to do your deep breathing.

Benefits of Relaxation Breathing

Relaxation breathing can eliminate the symptoms of stress but does not remove the cause. The benefits are that it will help you to reduce your stress responses by, for example, lowering your heart rate, reducing panic sensations, decreasing muscular tension, preventing tension headaches, etc. It can also prevent these symptoms when you are faced with a stressful event like giving a speech or starting a new job.

Lifestyle adjustments will probably be needed to deal with the causes of your stress, so if you find that your stress levels continue to be high, then please seek professional help.

Milton Sofoulis Sr, Dip.B.S., Dip.Min(Hon), Dip. Prof.Couns., is a professional counsellor based in Deniliquin, NSW, who specialises in relationship counselling, stress management, self esteem, and counselling for general personal issues.

He is available for personal counselling, group counselling, interactive discussion groups, corporate presentations, and presentations for special interest groups.

Phone/Fax: (03) 5881 2581. Mobile: 0438 812 581. .