The Relaxation Response [Paperback]

Miriam Z. Klipper (Author), Herbert Benson (Author)

Book Description

Release date: February 8, 2000

When Dr. Herbert Benson introduced this simple, effective, mind/body approach to relieve stress in The Relaxation Response twenty-five years ago, the book became an instant national bestseller. Since that time, millions of people have learned the secret of the relaxation response--without high-priced lectures, drugs, or prescription medicine. The tremendous success of this approach has turned The Relaxation Response into the classic reference recommended by most health care professionals and authorities to treat the harmful effects of stress.

This revitalizing, therapeutic approach, discovered by Dr. Benson and his colleagues in the laboratories of Harvard Medical School and its teaching hospitals, is now routinely recommended to treat patients suffering from heart conditions, high blood pressure, chronic pain, insomnia, and many other physical ailments. Requiring only minutes to learn, and just ten to twenty minutes of practice twice a day, the Relaxation Response has proven to be one of the most effective ways to relieve the tensions of modern-day living for a richer, healthier, more productive life.

Editorial Reviews

Amazon.com Review

When you look at the popularity of mind-body medicine today, it's hard to understand what a groundbreaking book this was when it was first published in 1975. Based on studies at Boston's Beth Israel Hospital and Harvard Medical School, Dr. Herbert Benson showed that relaxation techniques such as meditation have immense physical benefits, from lowered blood pressure to a reduction in heart disease. The Relaxation Response demystifies the mantra meditation used in the transcendental meditation program, explaining how anyone can reap its advantages with or without the help of a guru. If you want to understand the beginnings of today's alternative medicine movement, or if you're simply looking to learn a simple meditation technique without a lot of metaphysical trappings, this is a good place to start. --Ben Kallen --This text refers to the Mass Market Paperback edition.

About the Author

Herbert Benson, M.D. is an Associate Professor of Medicine at the Harvard Medical School and Chief of the Division of Behavioral Medicine at Beth Israel Deaconess Medical Center, Mind/Body Medical Institute. He lives in Boston, Massachusetts.

HERBERT BENSON, M.D. is an Associate Professor of Medicine at the Harvard Medical School and Chief of the Division of Behavioral Medicine at Beth Israel Deaconess Medical Center, Mind/Body Medical Institute. He lives in Boston, Massachusetts.

See all Editorial Reviews

Product Details

• Paperback: 240 pages
• Publisher: William Morrow Paperbacks; Exp Upd edition (February 8, 2000)
• Language: English
• ISBN-10: 0380815958
• ISBN-13: 978-0380815951
• Product Dimensions: 5.2 x 0.7 x 8 inches
• Shipping Weight: 8.8 ounces (View shipping rates and policies)
• Average Customer Review: 4.2 out of 5 stars  See all reviews (64 customer reviews)
• Amazon Best Sellers Rank: #91,841 in Books (See Top 100 in Books)

Most Helpful Customer Reviews

208 of 213 people found the following review helpful

4.0 out of 5 stars Good...but try to find an older edition. May 16, 2006

By Mark

Format:Mass Market Paperback

I originally read The Relaxation Response when I was serving in Somalia in 1993. There was a table of free books donated from the states and the title peaked my interest....given the environment.

The original edition outlined an amazing technique to trigger the response (alert mind, relaxed body) several times a day, a technique that only took about 15 seconds and could be repeated over and over. It so attuned me to the effects of stress that I'd catch myself clenching my jaw/tightening my shoulders/etc...throughout the day, and sometimes I'd wake up in the middle of the night and immediately notice I was clenching my teeth, etc...)

You can probably understand the value of a technique such as this for someone who doesn't have the time, place or wherewithal to meditate during the day. This was a practical exercise that could be performed several times a day while going through life. I would do the exercise while on patrol-to keep my mind sharp.

Not so-the new edition! The new edition is about 95% a medical discussion about the effects of stress on the body with only the most general discussion on how to use relaxation techniques. There is no discussion on the 15 second technique which is covered in great detail in the original edition.

I have to give Benson credit though...this is an extremely responsibly written book, with no hidden agendas. (Unlike Bob Cooley who talks about flexibility like it is the ultimate panacea to all of life's ills.) Benson explains, based on the latest medical research, what relaxation/meditation will, and will not, do for you in terms of blood pressure, brain waves, breathing, oxygen intake, etc...

Do you know the difference between sleep, meditation, and hibernation? (if this were possible for humans) Benson explains the difference, and why one CAN NOT be a substitute for another. (Debunking the claims of TM practitioners in the 1970s who stated that 15 minutes of TM (trancendental meditation) was the equivalent of 4 hours of sleep.)

Benson also explains how other practices (yoga for example) have been proven to elicit the same benefits as the relaxation response.

I'd recommend this book to anyone, but try to find an older edition explaining the 15 second technique. Given the brevity of these books, try to get both editions: the new edition with the latest scientific findings, and the older edition for the actual relaxation response exercise.

80 of 81 people found the following review helpful

5.0 out of 5 stars My blood pressure is much lower after reading this book. October 21, 2003

By C. Fletcher

Format:Mass Market Paperback

I found this book to be extremely helpful. I've suffered from an anxiety disorder and its related symptoms, such as hypertension, for almost ten years now. Ever since I became aware of what anxiety was and started reading up on it, about five years ago, I had heard about Dr. Benson's classic book on the subject, but I never got around to reading it until now. I'm glad I finally did.

I had always heard that incorporating some form of meditation into one's daily routine would do wonders for calming the various symptoms of anxiety. For the last five years, I've tried over and over again, unsuccessfully, to sit quietly and do nothing. But it's extremely hard to make any mind sit still for long, and maybe especially an anxious one.

THE RELAXATION RESPONSE is written in such a clear and no-nonsense way, and it's so easy to follow, that it's got me to do what I had come to believe was the impossible: to sit quietly for ten minutes every morning with a relatively empty mind.

Herbert Benson is a Harvard cardiologist who pioneered the research into stress-related causes for diseased such as hypertension. Always weary of having his research seen as nothing more than new age fluffery, Dr. Benson made sure to prove his results by rigidly adhering to the scientific method.

Dr. Benson's results show that there is a capacity inherent in all human beings to invoke a "relaxation response" that can counter the effects of the "flight or flight response" which is at the root of many modern stress-related illnesses.

By learning to invoke the "relaxation response" once or twice a day for just ten minutes at a sitting, one can effectively lower high blood pressure, and gain more tranquility in their emotional life.

This book is easy to read, and it really works. I read it over the summer, and was able to start meditating successfully almost instantly. My main problem I found out was that I tended to meditate while lying down and so I would just fall asleep. I always found the idea of sitting stiffly so counter to relaxation, that I was never able to attempt to meditate that way. But Dr. Benson's book helped me to see that one doesn't need to meditate for long periods of time, so I found it easy enough to sit cross-legged with my eyes closed and my hands on my knees for five minutes at a stretch. (I then slowly worked it up a minute at a time to ten minutes, which is the recommended length).

I simply count my breaths up to four and start over again. That way if thoughts intrude on my stillness, I know it, because I lose track of my counting, so I just start counting again.

Meditation is still not the easiest practice, but this book has helped me make it part of my daily activities, and for that I'm extremely grateful. I had a doctor's appointment about a month after starting my new mediatation habitat, and for the first time in almost a decade, my blood pressure was normal.

I highly recommend this book to anyone suffering from any effects of anxiety, or anyone who would like to make meditation a part of their daily routine. It's an excellent book. Thank you, Dr. Benson.

244 of 263 people found the following review helpful

4.0 out of 5 stars A life saver for a stressed, secular Westerner August 25, 1998

By Anthony P. Mayo

Format:Mass Market Paperback

Reading and using The Relaxation Response may have saved my life in 1989. It may also have destroyed my life, for it turned out to be the first paving stone on a spiritual path which lead away from much of what was accepted and familiar. The path brought me to most of what I treasure today.

I was a thoroughly Western, rational, mechanist, Ayn-Rand-Objectivist, John-Wayne-style "I'll do it myself" individualist whose life was thoroughly unsatisfying. Each day I came home from a thankless, stressful job to a cold and chaotic home. I would sit on the couch a feel as though worries and disappointments were rushing about in my mind like a bunch of cats and dogs, chasing and screaming with no pause to even start on a resolution.

I remembered having heard about a book called The Relaxation Response. All I knew was the title and that it was written by a "legitimate scientist." For a couple bucks, it seemed like a safe bet. Since it was written by a Harvard doctor, I could read it without admitting there was anything wrong with my modern, secular worldview.

The detailed description of his experimental methods, the charts, graphs and citations gave me comfort as I read about techniques brought to the West by gurus and swamis. Dr. Benson verified the physiological changes brought about by meditation and Christian prayer, then cut away the mythology, dogma, and ritual. The process which remained is simple enough to fit on two pages of the book.

I followed the instructions. I felt some peace. I repeated the process. The peace expanded. I added headphones playing the sounds of waves on a beach. Calm and clarity began to enter my daily life. I was able to be transported by music. I enjoyed a walk in the woods.

I still lost my job. My wife still left me. I still got sad.

I added yoga and spirituality to my life. I opened myself to a wider spectrum of experience. My courage increased.

I kept on with my life. I made changes. I remarried and had children. I succeeded in a new career. I expanded and deepened my social contacts. Everything I lost seems only to have cleared the way for a better life.

I highly recommend The Relaxation Response for anyone looking for a Western, scientific bridge to eastern wisdom. I do note, that in the years since learning The Relaxation Response and teaching it to others, I have noticed that I am unusual in having learned it from a book. Most people need a teacher and a group to get the effect. The scientific detail in the book may nevertheless be what it takes to make you feel safe about taking a meditation class.