Relaxation Response

So you’ve had a heart attack, have high blood pressure, suffered a stroke, or are under a great deal of stress. You need to learn how to relax, and for some people this involves meditation or spiritual care. There are many different ways you can undertake cardiac rehabilitation through relaxation, meditation, or simply smiling and connecting with others.

Herbert Benson, M.D. the Benson-Henson Institute’s Director Emeritus, has written that the “relaxation response” can be traced to the earliest civilizations. That simple response to better health – the following of the breath, in and out, and the avoidance of distracting thoughts, is at the center of “self-care” and is particularly crucial for those who have experienced a heart attack or stroke. Below is an example of “The Relaxation Response” developed by Dr. Benson which has been specially adapted to cardiac patients.

1. Find a quiet place where you won’t be disturbed. Sit in a comfortable position and close your eyes.
2. Beginning with your feet and slowly moving upward, relax your muscles. Take a moment to experience the feeling of being completely relaxed.
3. Slowly breathe in and out through your nose, paying attention to each breath. As you exhale, begin to silently repeat a short phrase or single word. Choose a word that helps you focus your mind and has meaning for you. If you can’t think of one right away, try a word such as “peace” or “calm”.
4. Continue concentrating on your word and breathing deeply for 10-15 minutes.
5. Sit quietly and undisturbed for a few more minutes with your eyes closed then gradually open your eyes.

The Heart Meditation is similar, only this time you are focusing on your heartbeat or pulse anywhere on your body. As with the relaxation response you will want to find a quiet place, sit in a comfortable position, and beginning with your feet, take time to completely relax your muscles.

1. Begin with steps 1 and 2 of the “Relaxation Response”.
2. Listen or feel for your pulse or heartbeat anywhere in your body.
3. Begin breathing like a pendulum, counting the same number of heartbeats on the inhale as the exhale.
4. Continue for 10-15 minutes, then end the same as with the relaxation response.

NOTE: It can be difficult for people to find a heartbeat or pulse within their body; don’t be frustrated if you don’t find either right away.

Another point to remember is that the connections we make are important. For deep heart health the connections we make to our self (the mind and body), others around us (social support), and a life with both meaning and purpose (spirituality) are the things that make life meaningful. Don’t believe it? Several times a day, pause; take a deep relaxing breath, smile say and thank you to your heart. The simple act of smiling at a stranger may easily be a highlight of someone’s day and make you feel good too.

Kathryn Schleich is a freelance writer residing in Minnesota. In 2009 she suffered a severe heart attack and it's her mission to educate people on the warning signs, eating healthy, exercise, and maintaining good health overall. Besides writing on heart health, in 2003 Schleich published her first book, Hollywood and Catholic Women: Virgins, Whores, Mothers, and Other Images through iUniverse. Currently she is working on updating the book and writing her first novel, Salvation Station. © 2009 She may be contacted at: kathrynschlei777@yahoo.com.
(Return to Top)