Relaxation Response

What to do

1. Find a quiet place where you won't be interrupted.
2. Sit comfortably with the spine tall. Close your eyes.
3. Relax your muscles, starting at the feet and working up to the face. Take a moment with each region.
4. Breathe slowly and naturally through the nose. As you breathe out, silently say a word or short phrase. Benson's original protocol used "one"; any word that feels neutral or meaningful works.
5. Keep a passive attitude. When other thoughts come, notice them without judgment and gently return to the word.
6. Continue for ten to twenty minutes.
7. When you're done, sit quietly for a minute or two before opening your eyes and standing up.

Don't worry about how well you're doing. The "doing" of this practice is the gentle return to the word, not the absence of distraction.

Why it works

Benson described the Relaxation Response as the physiological opposite of the fight-or-flight response: heart rate slows, blood pressure drops, breathing becomes slow and regular, oxygen consumption falls, and brainwave patterns shift toward calm alertness. It is the most-studied of the secular meditation protocols and has been applied across hypertension, anxiety, insomnia, chronic pain, and broader stress-related conditions.

The word repetition is a focus device, not a mantra in the religious sense. Benson chose "one" for its neutrality. Any word, short prayer, or breath cue works as long as it gives the mind a place to return to. The passive attitude (no striving, no judging) is what distinguishes the Relaxation Response from concentration practices that aim for specific mental states.