How To De-Stress; Learn A Quiet Way to Heal and Deal with Crazy Stress Situations

Published on July 19, 2011, by

In continuation from last weeks blog about meditation, I wanted to share with you a another meditation that I learned in school which really helped me in stressful situations– like studying for finals!


The Relaxation Response, Herbert Benson, M.D.


The Relaxation Response is a simple practice that once learned takes 10 to 20 minutes a day and can relieve the stress and tension that stands between you and a richer and healthier life. The technique was developed by Herbert Benson, M.D. at Harvard Medical School, tested extensively and written up in his book entitled, of all things, “the Relaxation Response”.


1. Sit quietly in a comfortable position.


2. Close your eyes.


3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.


4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “ONE”, silently to yourself. For example, breathe IN … OUT, “ONE”,- IN .. OUT, “ONE”, etc. Breathe easily and naturally.


5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes..


6. Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “ONE.” With practice, the response should come with little effort. practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.


Learn more about your stress levels here:  Coping Skills Test.   This test is for your information only; use it to determine how well you are coping with stress in your daily life.



Jeanne Floresca (229 Posts)

Jeanne Floresca is the author of How To be Happy 99% of the Time: A Practical Action Plan to Make Life Easier, Fun, and Meaningful and Paleo Traveler: Old World Recipes Flipped NeoPaleo, a cookbook of traditional recipes made Paleo Diet approved. Jeanne has been in the health and fitness industry for over ten years. She is a teacher at heart and along with her entrepreneurial passions, she endeavors to create and build products and programs that support the efforts of people who choose to live a healthy, happy, and youthful lifestyle. Jeanne began her career as a dance teacher then moved into personal training, group exercise, and director positions soon after. In the last few years, Jeanne has fine-tuned her nutrition education and experience combining the Metabolic Typing Diet system, the Paleo Diet system, with her personal holistic methods and created an individualized system of eating called "Intuitive Eating". She has a Bachelor of Science in Sports Management and is certified through the National Academy of Sports Medicine (NASM: CPT & CES) along with numerous certifications such as Pilates, TRX, and as a ShareCare Coach. View Resume

  • Inspirehappy fan

    Nikalai and I will start practicing our meditation sessions for the next 6 days until the judgment day comes (aka the CA BAR EXAM).

    • Jeanne Floresca

      I’m glad to know that this helped… a few quiet breaths can help you focus and perhaps for your scenario, help relieve you of anxieties you may have… I know you guys did well!

Related Posts
Home Awareness & Growth How To De-Stress; Learn A Quiet Way to Heal and Deal with Crazy Stress Situations