The Relaxation Response

Creating Personal Peace in Digital Chaos

Ah, modern living.

 

For many of us it seems like there’s never a dull or unfilled moment.

 

And if we do dare to pause, there’s an electronic device right at our fingertips that seemingly offers some sort of momentary respite.

 

Or at least it can seem that way.

 

But what appears fairly innocuous is sending our bodies into a constant state of fight-or-flight. “Smart” devices trigger low-grade, repeated activations of our body’s sympathetic system responses through repeated notifications, negative news feeds and digital overload. And because this onslaught never stops, we never close the loop and fully return to a parasympathetic (resting) state.

 

It’s time for us to put the phone down and do something different. We simply aren’t biologically designed to remain in this activated state. The stress of continuous electronic engagement is literally killing us slowly—moment-by-moment, day-to-day.

 

Fortunately for us there are antidotes to break the digital chaos connection.

 

In 1975, a Havard cardiologist named Dr. Herbert Benson conceived a process known as “The Relaxation Response”. This process engages the parasympathetic nervous system to restore the body to a healthy baseline (homeostasis). Through eliciting the relaxation response, our bodies return to a deep, measurable physiological state of rest that actively turns off the “fight-or-flight” stress reaction.

 

The approach is straight-forward and uncomplicated—all that’s required is time committed on a daily basis and the following:

 

• Environment: Sit quietly in a comfortable position with minimal distractions.

   

• Duration: Spend 10 to 20 minutes once or twice a day.

   

• Approach: Maintain a passive, non-judgmental mindset about whether you are "succeeding" in relaxing.

 

During the practice, two essential elements will be centered on:

 

• A Repetitive Focus: Silently or aloud repeat a word, short phrase, sound or focused movement (such as "peace," "one" or a breath rhythm).

   

• A Passive Attitude: When distracting thoughts occur, do not fight them or dwell on them;simply acknowledge them with a relaxed "oh well" and gently return your focus to your repetition.

 

The effects on our bodies through this process are pronounced and offer significant results:

 

• An Antidote to Stress: While fight-or-flight increases heart rate and blood pressure, the relaxation response lowers oxygen consumption, slows breathing, and decreases heart rate and blood pressure.

   

• Physical Changes: Regular practice reduces stress hormone levels (like cortisol) and can even positively influence gene expression related to inflammation.

   

• Health Benefits: It helps manage chronic conditions like anxiety, high blood pressure, insomnia, depression and tension headaches.

 

Our dependence on technology is fairly “baked in” to our collective psyche at this point. However, if we pause to tune into the responses our bodies are having during moments we are engaged with our devices, we might begin to notice that the cost-to-benefit ratio is substantially off. While the ease of reaching for our “smart” phones may seem like a simple, short-term stress reliever, they can quickly turn into a long-term stress inducer.

 

So the next time your gaze turns to the phone maybe pause and choose to cultivate your relaxation response instead.