Relaxation Response Techniques

1. Sit in a comfortable place but try not to lie down. If you lie down on your bed, chances are you will fall asleep. You may sit in a chair, on the floor with a cushion against the wall, or on the bed with a pillow behind you. If you must lie down, then the floor is recommended.

2. It is much easier to elicit the Relaxation Response (RR) in the same place each day. Try reserving that place for your relaxation; you will find that you will start to relax simply by sitting there. Make sure that the phone is unplugged, the door is closed,and your pets are absent (pets are strangely attracted to a relaxed person!).

3. It is also easier to elicit the RR at the same time(s) each day. This helps make it a habit.

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   If you are eliciting the RR on your own (i. e., not with a tape), do not set a timer. Sit opposite a clock and when you think that the time is up, slowly get up. If the time is not up, simply close your eyes and go back to what you were focusing on.

5. If you regularly exercise, try eliciting the RR immediately after you exercise; the sense of deep relaxation should come more easily.

6. Try not to elicit the RR when you are very hungry or when you are full. Try having a glass of juice or a piece of fruit if you are hungry before sitting down. Wait a couple of hours after a full meal.

7. We generally advise eliciting the RR twice a day for 20 minutes each session. If you simply cannot fit in a session, try focusing on your breath for even five minutes. The only "bad RR" is one not done.

Ann Webster's relaxation audio tape:

A Gift of Relaxation (side A)

A Garden of the Mind (side B)

Can be ordered by sending a $10 check made out to :

Deaconess Hospital
Attn: Behavioral Medicine
110 Francis St.
Boston, MA. 02215

Copyright (c) 1996 Ann Webster, Ph.D., Director, The Mind-Body Medical Clinic for HIV-Positive and AIDS Related Disorders, offered by The Division of Behavioral Medicine, Beth Israel/Deaconess Medical Center, 110 Francis Street, Ste 1A, Boston, MA 02215. For further information, please call (617) 632-7373. Visit our website at http://mindbody.harvard.edu/.