Relaxation Response
 Dr. Herbert Benson
In the West, the Relaxation Response has been widely used for Chronic Fatigue and Fibromyalgia Syndrome. Sufferers of chronic fatigue and fibromyalgia use relaxation response therapy as a great adjunct for symptom relief.
Being a chronic fatigue or fibromyalgia patient, we are sure you like to relax and unwind at the end of hard day. Maybe you enjoy listening to music, taking a long bath, or talking with friends. These are all ways to rest, but they do not necessarily reverse the physiological stress of chronic fatigue and fibromyalgia syndrome, the relaxation response can be very supportive for your condition. Stress raises your heart rate, blood pressure, breathing, metabolism, and muscle tension. The relaxation response lowers all of these, and helps restore a sense of well-being.
The two main characteristics of the Relaxation Response are:
-
Focusing on something repetitive, such as your breathing or a repetitive word or phrase
-
Passively disregarding other thoughts that may come to mind
Some of the key research on meditation and the relaxation response was carried out by Dr. Herbert Benson of Harvard University. In his book The Relaxation Response, published in 1968, he discusses a series of experiments of various popular meditation techniques. Dr. Benson established that these techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects include slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.
Practice the following steps to evoke your Relaxation Response:
-
Sit quietly and comfortably
-
Close your eyes
-
Relax the muscles of your feet, and work up your body relaxing all muscles
-
Focus the attention on your breath
-
Breathe in deeply, and let the breath out. Count your breaths, as you let each breath out (helping you to avoid distraction)
-
Continue for 10 - 20 mins.
-
An alternative approach is to follow these steps, but to use relaxation imagery instead of counting breaths
You can help yourself by using deep breathing, relaxation response exercises to manage chronic fatigue and FIBROMYALGIA syndrome symptoms. This technqiue is particularly helpful for handling your nerves and for calming yourself when you are highly stressed from the symptoms of chronic fatigue and fibromyalgia Syndrome.
|
Therapies- Treatment 
