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The Relaxation Response
In this time of quarantine and global uncertainty, it can be difficult to deal with the increased stress and anxiety. Using ancient self-care techniques rediscovered by Herbert Benson, M.D., a pioneer in mind/body medicine for health and wellness, you can relieve your stress, anxiety, and depression at home with just ten minutes a day. Herbert Benson, M.D., first wrote about a simple, effective mind/body approach to lowering blood pressure in The Relaxation Response. When Dr. Benson introduced this approach to relieving stress over forty years ago, his book became an instant national bestseller, which has sold over six million copies. Since that time, millions of people have learned the secret—without high-priced lectures or prescription medicines. The Relaxation Response has become the classic reference recommended by most health care professionals and authorities to treat the harmful effects of stress, anxiety, depression, and high blood pressure. Rediscovered by Dr. Benson and his colleagues in the laboratories of Harvard Medical School and its teaching hospitals, this revitalizing, therapeutic tack is now routinely recommended to treat patients suffering from stress and anxiety, including heart conditions, high blood pressure, chronic pain, insomnia, and many other physical and psychological ailments. It requires only minutes to learn, and just ten minutes of practice a day.
240 pages, Mass Market Paperback
First published January 1, 1975
630 people are currently reading
3091 people want to read
About the author
Herbert Benson
43 books47 followersHerbert Benson, M.D. (born 1935), is an American cardiologist and founder of the Mind/Body Medical Institute at Massachusetts General Hospital in Boston. He graduated from Wesleyan University and Harvard Medical School.
Benson is Mind/Body Medical Institute Associate Professor of Medicine at Harvard Medical School and director emeritus of the Benson-Henry Institute (BHI). He is the author or co-author of more than 175 scientific publications and 11 books. More than four million copies of his books have been printed in many languages.
Benson is a pioneer in mind/body medicine, one of the first Western physicians to bring spirituality and healing into medicine. In his 35+ year career, he has defined the relaxation response and continues to lead teaching and research into its efficacy in counteracting the harmful effects of stress. The recipient of numerous national and international awards, Dr. Benson lectures widely about mind/body medicine and the BHI's work. His expertise is frequently sought by national and international news media, and he appears in scores of newspapers, magazines, and television programs each year. Dr. Benson's research extends from the laboratory to the clinic to Asian field expeditions. His work serves as a bridge between medicine and religion, East and West, mind and body, and belief and science.
Benson participated in a dialogue that was held at Harvard in March 1991, as part of a conversation between scientists and Buddhists initiated by 14th Dalaï Lama, organized by the Mind and Life Institute. Book Review: MindScience.
Benson is Mind/Body Medical Institute Associate Professor of Medicine at Harvard Medical School and director emeritus of the Benson-Henry Institute (BHI). He is the author or co-author of more than 175 scientific publications and 11 books. More than four million copies of his books have been printed in many languages.
Benson is a pioneer in mind/body medicine, one of the first Western physicians to bring spirituality and healing into medicine. In his 35+ year career, he has defined the relaxation response and continues to lead teaching and research into its efficacy in counteracting the harmful effects of stress. The recipient of numerous national and international awards, Dr. Benson lectures widely about mind/body medicine and the BHI's work. His expertise is frequently sought by national and international news media, and he appears in scores of newspapers, magazines, and television programs each year. Dr. Benson's research extends from the laboratory to the clinic to Asian field expeditions. His work serves as a bridge between medicine and religion, East and West, mind and body, and belief and science.
Benson participated in a dialogue that was held at Harvard in March 1991, as part of a conversation between scientists and Buddhists initiated by 14th Dalaï Lama, organized by the Mind and Life Institute. Book Review: MindScience.
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Displaying 1 - 30 of 189 reviews
April 28, 2010
Usually I’m suspicious that doctors who write popular health books are more interested in making a buck or selling a product than in helping people get healthy. However, author Herbert Benson seeks to empower the reader by offering a simple method—the relaxation response—to counteract stress. Originally published in 1975, this was the first book to link stress with hypertension and to substantiate how regular use of relaxation techniques can reduce symptoms of hypertension and cardiovascular disease.
It may seem obvious these days that stress can cause physical problems, but the author was the first US cardiologist to notice a connection between stress in the environment and hypertension, and to suggest that everyday stress elicits a fight or flight response. He was a pioneer in biofeedback experiments and did some early research on physical effects of transcendental meditation.
Written in laymen’s terms, this book explains physical aspects of blood pressure and various cardiovascular diseases, bodily reactions to stress, and measured effects of various types of meditation on the physical body. Upon analysis of the research, he finds that four simple steps are necessary to elicit the relaxation response, and notes that regular practice is necessary to maintain improvement in conditions from hypertension to headaches to drug addiction. He invites readers to partake in his simple method, or to develop their own.
It is easy to see why this short and inspiring book has been in print for so long. It’s simple, understandable and worthwhile if you have any sort of health problems or even mild anxiety. By the end, I’d begun meditating again.
It may seem obvious these days that stress can cause physical problems, but the author was the first US cardiologist to notice a connection between stress in the environment and hypertension, and to suggest that everyday stress elicits a fight or flight response. He was a pioneer in biofeedback experiments and did some early research on physical effects of transcendental meditation.
Written in laymen’s terms, this book explains physical aspects of blood pressure and various cardiovascular diseases, bodily reactions to stress, and measured effects of various types of meditation on the physical body. Upon analysis of the research, he finds that four simple steps are necessary to elicit the relaxation response, and notes that regular practice is necessary to maintain improvement in conditions from hypertension to headaches to drug addiction. He invites readers to partake in his simple method, or to develop their own.
It is easy to see why this short and inspiring book has been in print for so long. It’s simple, understandable and worthwhile if you have any sort of health problems or even mild anxiety. By the end, I’d begun meditating again.
July 26, 2011
This is an informative, readable book about how to meditate. It promotes no specific religion or philosophy. Its focus is on combating the fight–or–flight response with a calmer reaction to problems. Through meditation the relaxation response is invoked twice a day. This learning spills over into the person's response to everyday stresses. It does discuss meditation in various Western and Eastern religions, and does condone using religion in conjunction with meditation if the person is so inclined. It also discusses scientific studies of relaxation and their results. This approach to meditation uses a comfortable sitting position, focus on breathing, and use of a mental device (a word or phrase of your choice is suggested) to aid concentration. I found the book to be helpful in learning to meditate, and also a balanced, rational approach to the subject. I do wish the science was more up–to–date, but the book was published in 1975.
February 5, 2015
I was drawn to this book while researching Transcendental Meditation. A friend had become involved in TM and was singing its praises. Acknowledging the fact that you need to pay $1000.00 for the TM course, I really wanted to be sure that this investment would be worth it. What is it, how does it work? The ritualism involved, (fruit, flowers and hankys, incense, etc.), as well as the monetary investment made me a bit skeptical. However, the positive side has a definite allure. So, what IS this state of calm, peace, and relaxation that make adherents laud this practice? What is at the core of it?
Benson answers that question. With science. Peer reviewed research. he compares all sorts of relaxation "genres", from yoga, to meditating monks, and of course, TM. He breaks it down to its basics, four components that, when practiced, can elicit the "Relaxation Response". And anybody can do it! But, just like anything else, you have to want it, work to learn it.
This is not for everyone. You have to be a self starter to learn this technique from this book alone. Just as most people are not self disciplined enough to stick to a regular exercise regimen, and need that investment in a gym membership to motivate them (I better do this, or the membership expense will be wasted!), so too with TM. "Well", they will say, "I dropped one large on this course, so I better stick with it." Or they might need a social support system like their yoga class to get them moving. Maybe the eastern mysticism is what you need to validate it. Fine. Whatever you need.
But, if you understand the science behind this physiological phenomenon, and Benson provides this, and practice the technique, anyone can achieve this Relaxation Response. It works, and provides one with a natural technique to counterbalance the stresses on modern life.
TMers may dispute this, feel as if I am attacking them in this review. I am not. TM is very important to Benson's research, the TM organization volunteered to participate in his studies. And Benson shows nothing but respect for this group, in fact, was so intrigued with the technique that he wanted to study it in depth. The result is that his interaction with them played a prominent role in the resulting book, "The Relaxation Response". Read it. Practice it. You will be better for it.
Benson answers that question. With science. Peer reviewed research. he compares all sorts of relaxation "genres", from yoga, to meditating monks, and of course, TM. He breaks it down to its basics, four components that, when practiced, can elicit the "Relaxation Response". And anybody can do it! But, just like anything else, you have to want it, work to learn it.
This is not for everyone. You have to be a self starter to learn this technique from this book alone. Just as most people are not self disciplined enough to stick to a regular exercise regimen, and need that investment in a gym membership to motivate them (I better do this, or the membership expense will be wasted!), so too with TM. "Well", they will say, "I dropped one large on this course, so I better stick with it." Or they might need a social support system like their yoga class to get them moving. Maybe the eastern mysticism is what you need to validate it. Fine. Whatever you need.
But, if you understand the science behind this physiological phenomenon, and Benson provides this, and practice the technique, anyone can achieve this Relaxation Response. It works, and provides one with a natural technique to counterbalance the stresses on modern life.
TMers may dispute this, feel as if I am attacking them in this review. I am not. TM is very important to Benson's research, the TM organization volunteered to participate in his studies. And Benson shows nothing but respect for this group, in fact, was so intrigued with the technique that he wanted to study it in depth. The result is that his interaction with them played a prominent role in the resulting book, "The Relaxation Response". Read it. Practice it. You will be better for it.
November 27, 2008
This book is succinct and easy to read. I bought it based on its reputation, as it is a widely quoted resource on meditation. The book delves into the mind/body connection and how we can use meditation to bring down our stress level or as the book describes it, "The Relaxation Response," without the use of drugs or prescription medication.
I have put into practice the suggestions made in the book and it has made a world of difference in not only my stress level, but how I deal with stress in general.
A great resource for developing personal coping skills.
I have put into practice the suggestions made in the book and it has made a world of difference in not only my stress level, but how I deal with stress in general.
A great resource for developing personal coping skills.
October 9, 2015
The Relaxation Response was the original book that brought meditation to the mainstream.
Written by a Harvard MD, it goes over the major effects and benefits of inducing the "relaxation response". Basically, the relaxation response is defined as "A physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response." It includes meditation, as well as other practices such as prayer.
Additionally, the book covers the original research on how the relaxatoin response can help treat stress related disorders such as hypertension. Many modern diseases have been linked to stress, and meditation/other methods of inducing the relaxation response can couteract the negative effects of stress. There's a wide variety of conditions the relaxation response can help with.
The author goes into what happens to the brain and body during the relaxation response. "There is a decrease in oxygen consumption and alpha-wave production during meditation, there is a marked decrease in blood lactate, a substance produced by the metabolism of skeletal muscles and of particular interest because of its purported association with anxiety."
There are four main components of the relaxation response, which are 1)A quiet place, 2)Something to focus on, whether it be a word you repeat, your breath, or a spot on the wall 3)A comfortable position 4)Acceptance of any thoughts you do have.
The author also goes over how every major faith and philosophy has their own version of inducing their relaxation response, and how various writers have written about it. While meditation is mostly associated with Eastern Culture, Western writers have been aware of very similar practices that create the same effect.
An excellent and scientific book into why you should meditate, with a practical guide on how to do so. There's no woo-woo stuff in here, which makes it a great read for anyone who's skeptical of meditation.
Written by a Harvard MD, it goes over the major effects and benefits of inducing the "relaxation response". Basically, the relaxation response is defined as "A physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response." It includes meditation, as well as other practices such as prayer.
Additionally, the book covers the original research on how the relaxatoin response can help treat stress related disorders such as hypertension. Many modern diseases have been linked to stress, and meditation/other methods of inducing the relaxation response can couteract the negative effects of stress. There's a wide variety of conditions the relaxation response can help with.
The author goes into what happens to the brain and body during the relaxation response. "There is a decrease in oxygen consumption and alpha-wave production during meditation, there is a marked decrease in blood lactate, a substance produced by the metabolism of skeletal muscles and of particular interest because of its purported association with anxiety."
There are four main components of the relaxation response, which are 1)A quiet place, 2)Something to focus on, whether it be a word you repeat, your breath, or a spot on the wall 3)A comfortable position 4)Acceptance of any thoughts you do have.
The author also goes over how every major faith and philosophy has their own version of inducing their relaxation response, and how various writers have written about it. While meditation is mostly associated with Eastern Culture, Western writers have been aware of very similar practices that create the same effect.
An excellent and scientific book into why you should meditate, with a practical guide on how to do so. There's no woo-woo stuff in here, which makes it a great read for anyone who's skeptical of meditation.
May 11, 2008
I've recently reviewed this book for the second time. A study was done at Harvard by Herbert Benson and colleagues back in the 70's. Their findings were that by triggering the relaxation response in the body through meditation all kinds of ailments are relieved. It's amazing to me that the benefits of conscious relaxation aren't more commonly known and understood in our society. I have practiced this in conjunction with restorative yoga and other meditation techniques with miraculous results in healing my nervous system and beyond. My health and well-begin are continually on the rise because of consistently using these methods. Relaxation is a must to maintain health in our increasingly fast-paced world. Hopefully our medical community will begin to include these and other self-directed health practices as time goes on.
April 4, 2016
Read this back in the 70s and enjoyed it very much at the time as it was the "thing." I would still recommend it as good basic book on meditation.
September 12, 2015
Garbage. It's 98% filler. The entire book's useful contents are found on 5 pages.
September 17, 2018
A one-trick pony. "Meditation is good for your health."
There. You didn't have to buy or read the book. I just saved you $10.
There. You didn't have to buy or read the book. I just saved you $10.
October 13, 2018
Ordinarily, I wouldn’t have picked up this book because I don’t quite need more convincing that meditation is good for our mental health. But it was eye opening, especially with medical studies, on how meditation actually affects physical health. The history of meditation in all major religions was also an interesting bit. I’ve always thought - wrongly - that meditation was a Buddhist practice. Good to know that is not the case!
This is a quick but interesting read!
This is a quick but interesting read!
March 31, 2024
Earlier this year I finally got around to watching David Lynch’s Twin Peaks series. While looking up the guy, I fell into a bit of a Transcendental Meditation Wikipedia rabbit hole. I’m a big fan of meditation in general, but my cult alarm bells were ringing after learning about the entry fee, the personalized magical mantra, and of course the ‘yogic flying.’ Sam Harris (of Waking Up fame) says that compared to the type of mindfulness meditation he preaches, mantra-based meditation is less of an ultimate goal to strive for and instead more focused on inducing “drug-like states of rapture and bliss.” Even though, like Harris, I’m more of a fan of meditation for the mindset/introspective changes instead of the health benefits or euphoria - drug-like states of rapture and bliss sounds pretty neat to me, so I figured it could be worth adding this sort of meditation into my practice at least briefly.
I was also curious if there were any data behind this kind of stuff that weren’t coming directly from what seemed like a cult to me, and so I stumbled across this book. Like all books in the self-help pop-sci genre that I’ve read, it’s way too long; it should have been a blog post. It’s also hard to parse how much of it is solid science and how much of it is written to sell more books, promote the idea that Benson was the genius who linked stress to hypertension, and promote his mind-body institute. But the core idea of stress equals bad, opposite of stress equals meditation equals good is something I think even the most jaded physician can get behind.
I liked the way he treated the secular/spiritual divide and how he says they’re both ways to get at the same problem, but that you don’t need a magic mantra to get anywhere. I also liked the chapter where he talks about different movements through time converging on the same basic physiological response and ascribing it to God/Spirituality/Enlightenment/whatever was in vogue at the time.
I also learned that the way to measure if someone is hibernating or not is through rectal temperatures. Fun fact that.
I was also curious if there were any data behind this kind of stuff that weren’t coming directly from what seemed like a cult to me, and so I stumbled across this book. Like all books in the self-help pop-sci genre that I’ve read, it’s way too long; it should have been a blog post. It’s also hard to parse how much of it is solid science and how much of it is written to sell more books, promote the idea that Benson was the genius who linked stress to hypertension, and promote his mind-body institute. But the core idea of stress equals bad, opposite of stress equals meditation equals good is something I think even the most jaded physician can get behind.
I liked the way he treated the secular/spiritual divide and how he says they’re both ways to get at the same problem, but that you don’t need a magic mantra to get anywhere. I also liked the chapter where he talks about different movements through time converging on the same basic physiological response and ascribing it to God/Spirituality/Enlightenment/whatever was in vogue at the time.
I also learned that the way to measure if someone is hibernating or not is through rectal temperatures. Fun fact that.
August 10, 2020
The idea of this book is good, but it felt like a 20 page book with about 220 pages of filler, in large print. It's possible that people are interested in the inner workings of the sympathetic nervous system, and sure it was interesting, but I think the detail he goes into about the physiology is extremely repetitive and simply not necessary for this subject. It also really mainly only focuses on blood pressure as a measure of success for meditation, and, not having high blood pressure, I'm more interested in other aspects and benefits. Ultimately it could've been like a page of instructions and ten pages of different studies.
November 14, 2021
Herbert Bensonin kirja on alkujaan julkaistu ja 1970-luvulla, mutta edelleen monet hänen ajatuksensa ja tutkimuksensa ovat ajankohtaisia. Kirja on suomennettu hieman harhaanjohtavasti ”Mietiskellen mielenrauhaan”, vaikka kyseessä on jonkinlaisen itseapuopas, jolla voi helpottaa stressiä ja alentaa verenpainetta.
Kirja on helppolukuinen, vaikka on osin vanhentunut sisältönsä puolesta. Lukuja on seitsemän, mutta sisällysluettelo puuttuu. Hakusanat ja lähdeluettelo ovat kirjan lopussa, ja niitä lähteitä on aika runsaasti niin kuin Harvardin yliopiston professorilta saattaa odottaakin.
Ihan samoista asioista ihmiset ovat stressanneet ammoisista ajoista, ja esimerkiksi käy kiinalainen katkelma, jossa Konfutsen kaveri kärsi työssään suorituspaineista. Onpa Pyhä Augustinus malliesimerkki, miten mietiskely voi helpottaa omaa oloa. Myös Skinner ja monet muut nostetaan esimerkeiksi, kun uskottiin ihmisen olevan jonkinlainen apparaatti, ja painelemalla tiettyjä nappuloita pantiin masiina toimimaan niin kuin käsky kävi.
Transsendenttinen meditaatio tuli suosituksi länsimaissa kirjan julkaisun aikoihin, ja Benson tutkijaryhmineen mittaili verenpainetta ja kyseli tuhansilla sen harrastajilla, kuinka mietiskely parantaa oloa ja terveyttä. Nostalgian kannalta on aika ajoin hyvä lueskella, miten ennen vanhaan ajateltiin monista asioista – esimerkiksi sydän- ja verenkiertosairauksista. Hoidot ovat toki kehittyneet, mutta itsekin voi helpottaa omaa oloaan ja noudattaa kirjan ohjeita etsimällä itselleen rauhallisen paikan, ottamalla hyvän asennon ja panemalla vaikka Kitaron soimaan toistellen yhtä sanaa tai äännettä rauhoittuessa alfa-aaltojen vietäväksi…
Kirja on helppolukuinen, vaikka on osin vanhentunut sisältönsä puolesta. Lukuja on seitsemän, mutta sisällysluettelo puuttuu. Hakusanat ja lähdeluettelo ovat kirjan lopussa, ja niitä lähteitä on aika runsaasti niin kuin Harvardin yliopiston professorilta saattaa odottaakin.
Ihan samoista asioista ihmiset ovat stressanneet ammoisista ajoista, ja esimerkiksi käy kiinalainen katkelma, jossa Konfutsen kaveri kärsi työssään suorituspaineista. Onpa Pyhä Augustinus malliesimerkki, miten mietiskely voi helpottaa omaa oloa. Myös Skinner ja monet muut nostetaan esimerkeiksi, kun uskottiin ihmisen olevan jonkinlainen apparaatti, ja painelemalla tiettyjä nappuloita pantiin masiina toimimaan niin kuin käsky kävi.
Transsendenttinen meditaatio tuli suosituksi länsimaissa kirjan julkaisun aikoihin, ja Benson tutkijaryhmineen mittaili verenpainetta ja kyseli tuhansilla sen harrastajilla, kuinka mietiskely parantaa oloa ja terveyttä. Nostalgian kannalta on aika ajoin hyvä lueskella, miten ennen vanhaan ajateltiin monista asioista – esimerkiksi sydän- ja verenkiertosairauksista. Hoidot ovat toki kehittyneet, mutta itsekin voi helpottaa omaa oloaan ja noudattaa kirjan ohjeita etsimällä itselleen rauhallisen paikan, ottamalla hyvän asennon ja panemalla vaikka Kitaron soimaan toistellen yhtä sanaa tai äännettä rauhoittuessa alfa-aaltojen vietäväksi…
December 21, 2019
Interesting to read now that it is fairly well-known that meditation is good for relieving stress. Benson sets out to explain the body's reflex opposite fight or flight: relaxation response. Includes a thorough investigation of the method used in world religions to activate the relaxation response, as well as a scientific explanation of the effects of stress & relaxation in the body.
Almost at the end, in three pages, he gives the actual instructions. I am grateful that I was taught to meditate as a child & have worked different little practices into my life which I know understand activate my body's natural relaxation response. I also use it heavily when i have trouble sleeping. As he points out, sleep is not the same as relaxation, but I'll take whichever one will get me through the night!
"Guilt is not necessary. Employ a balanced approach."
"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 without dwelling on them..."
Almost at the end, in three pages, he gives the actual instructions. I am grateful that I was taught to meditate as a child & have worked different little practices into my life which I know understand activate my body's natural relaxation response. I also use it heavily when i have trouble sleeping. As he points out, sleep is not the same as relaxation, but I'll take whichever one will get me through the night!
"Guilt is not necessary. Employ a balanced approach."
"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 without dwelling on them..."
March 2, 2025
Adjustment to change brings stress and the adjustment that allows calm change is daily to have a quiet environment, object to dwell upon, passive attitude, and comfortable position, using the calendar to measure the practice.
I recommend Dr Benson‘s video on YouTube, which guides you through the process. It is remarkable that this cure for most illnesses existed back in 1968.
I recommend Dr Benson‘s video on YouTube, which guides you through the process. It is remarkable that this cure for most illnesses existed back in 1968.
December 26, 2023
Interesting concept that I look forward to trying. Having high blood pressure, I am not excited about the prospect of taking a pill for the rest of my life. If I can control it through natural means, I'm all for it. I've read about the benefits of meditation for years but have never taken a serious look at it. This method seems like a nice, simple way to start.
September 28, 2015
La vida y sus curiosidades: En un lugar remoto de Madrid, España, voy caminando y me encuentro con múltiples kioskos que se dedican a vender libros viejos y usados, y como me entretiene ver qué llama la atención me detuve y empecé a ver… Compré tres libros, todos usados y viejos. Este en particular es edición del 1975 y está lleno de subrayados y además dedicado por su antiguo dueño en el 1978.
El libro lo compré solo con leer su portada y contraportada, de las cuales me llevé la impresión de que era un material relacionado a la relajación y meditación, temas que vengo queriendo fomentar en mi vida hace un tiempo. Lo que no sabía y lo que me ha sorprendido tanto es que el libro está 75% enfocado a la relación causa y efecto que existe entre la relajación y la alta presión arterial.
¿Por qué me sorprende? Porque no hace más de 1 mes que me diagnosticaron hipertenso, una condición que (como en el 90% de los casos) no la produce nada aparente ni medible, sino una respuesta descontrolada del sistema nervioso. No tiene cura, no se sabe por qué, y simplemente se medica de forma constante.
Repito, diagnóstico de hipertensión, molesto por ello, caminando por un inhóspito rincón, compro un libro usado, feo y maltratado, y resulta ser una concisa, atinada y buenísima lectura sobre la hipertensión, sus causas, sus peligros, y como ayudarla vía técnicas de relajación - ¡increíble! ¿Verdad?
No solo el libro ha sido buenísimo y un disfrute, sino que la misma historia de su descubrimiento le ha dado una connotación aún más emocionante. Sin embargo, fuera de todo esto, recomiendo 100% su lectura, aún lo compres de forma tradicional en Amazon.
El libro lo compré solo con leer su portada y contraportada, de las cuales me llevé la impresión de que era un material relacionado a la relajación y meditación, temas que vengo queriendo fomentar en mi vida hace un tiempo. Lo que no sabía y lo que me ha sorprendido tanto es que el libro está 75% enfocado a la relación causa y efecto que existe entre la relajación y la alta presión arterial.
¿Por qué me sorprende? Porque no hace más de 1 mes que me diagnosticaron hipertenso, una condición que (como en el 90% de los casos) no la produce nada aparente ni medible, sino una respuesta descontrolada del sistema nervioso. No tiene cura, no se sabe por qué, y simplemente se medica de forma constante.
Repito, diagnóstico de hipertensión, molesto por ello, caminando por un inhóspito rincón, compro un libro usado, feo y maltratado, y resulta ser una concisa, atinada y buenísima lectura sobre la hipertensión, sus causas, sus peligros, y como ayudarla vía técnicas de relajación - ¡increíble! ¿Verdad?
No solo el libro ha sido buenísimo y un disfrute, sino que la misma historia de su descubrimiento le ha dado una connotación aún más emocionante. Sin embargo, fuera de todo esto, recomiendo 100% su lectura, aún lo compres de forma tradicional en Amazon.
February 6, 2021
I loved this book! The authors did an amazing job creating a memorable and scientifically based storyline around why the Relaxation Response may have numerous benefits. While some of the referenced studies and conclusions should probably be taken with a grain of salt, I think that they makes a strong case for, at the bare minimum, a consideration of this basic technique. I also really liked how they incorporated teachings and writings from numerous religious, cultural, and other traditions/practices that seem to invoke similar physiological responses. I've actually noticed the same four elements they outline for the Relaxation Response in one of the obligatory practices in my own faith (The Bahai Faith).. which is crazy to me but seems to support their assertions that a similar elicitation of relaxation has been incorporated in many cultures and religions.
November 1, 2024
A short book, about 100 pages long, that covers something that has been known and practiced for ages. The difference here is scientific study was applied and Benson shares the results. After the two pages describing how to do it, the rest was why. The Relaxation Response is like meditation, or deep prayer, and part of the book explores the different religions and writings that have discussed this process. It is a simple thing to do. The hardest part is to make it a habit and do it at least once a day, if not twice for 10 to 20 minutes. Seems like common sense, being calm and relaxed instead of stressed out is better for blood pressure and mood. Now to apply it!
June 21, 2015
This book is well worth a read. The author presents the history of various forms of meditation as well as his research succinctly. The process of training yourself to reach the relaxation response is simple. I believe the single most damaging factor to our health is relentless stress that stimulates the "fight or flight" response throughout the day, most days. Though I have just started this form of meditation, I have had some success and look forward to continued incorporation of it into my day.
February 6, 2013
لم اكن اظن ان نشاط بسيط مثل الاسترخاء مهم بدرجة كبيرة ! و كيف ان التوتر لابسط الاشياء قد تسبب امراضا عديدة مثل صغط الدم المرتفع و تصلب الشرايين!..كان كتابا بسيطا يشرح به الدكتور بنسون تجاربه التي اداها في هذا المجال.. انتهيت من الكتاب بمعلومه جوهريه الا وهي انني بإسترخائي فإنني اؤدي لجسمي معروف واحميه من امراض كثيرة.. فالاسترخاء لمدة 10 دقائق يوميا يحصننا من كثير من المشاكل الصحية.. في الكتاب ايضا طرق للاسترخاء يشرحها الدكتور بإسلوب سهل و جد مفيد!!
September 24, 2014
Although the relaxation response technique is extremely short and easy to learn and is only described right at the end of the book, it is worth reading about the benefits of meditation if you are new to it. I looked into Transcendental Meditation but found that this method as taught by Herbert Benson dispels with the secret mantra as is just as effective without the mysticism. About to read Beyond the Relaxation Response now.
November 7, 2022
I read this because it was recommended in another book I was reading. It's amazing to think that in 1975 someone said meditation 10 minutes 2 times a day could help people, then followed it up with a bunch of studies, and it still isn't the first thing assigned to people for any number of issues. Is it because it's too hard? Too easy? Can we do another case control study now? 3 stars because, really, the intro of the book is almost all I needed to read. The rest was just a little extra context.
August 5, 2011
This wasn't the most exciting read but I did like the author's basic concept. Most of the book provides reasons for eliciting and gives a historical account of "the Relaxation Response". Instructions for achieving it are found in the last couple chapters.
March 4, 2014
Great book.
May 29, 2014
Short, easy read chock full of very interesting research about the effects of meditation on the human nervous system. Enjoyed it.
March 3, 2023
Horribly boring. Might help you sleep though.
September 20, 2024
Another Complete Read
Book: The relaxation Response (published in 1975)
Author: Herbert Benson, M.D.
Associate Professor of Medicine School and Director of the Hypertension Section of Boston's Berth Israel Hospital
On the first page, Herbert listed down his 10 reasons why this book could be the most important one of your life. Valid points! Quite convincing, no doubt it became the Nationwide #1 bestseller. This was like 4 decades ago. I questioned, if the book can be of good use Today.
In this Book he bridged the gap between psychology, physiology, history and medicine to explain to achieve the Relaxation Response.
He journeyed back medieval times up and explored the western and eastern religions to extract the common Meditation elements practiced by Christians who were labeled as mystics back then, monks, Ancient Greek/Bizantinine writings - Philokalia, Judaism-Merkabolism, Yoga in Brahimanism, Hinduism, Buddhism, Tantrism, Taoism etc..to achieve a Relaxation Response. He extracted 4 old-age components of Meditation listed down below;
1. A Quiet Environment
2. A Mental Device
3. A Passive Attitude
4. A comfortable Position
Using this elements he evoked the use of the following Techniques to test for physiologic Calm; Transcendental Meditation, Yoga, Authogenic Training, Progressive Relaxation, Hypnosis, Sentic Cycles
Some of this techniques showed a complete state of calm by reducing oxygen consumption conserving energy, respiratory rate, heart rate, blood pressure, muscle tension and increasing alpha waves. The old age Meditation techniques achieved the same kind of physiological response. There was unison.
If you're Spiritual this might go against some of your beliefs. I found it a little funny with Taoism - a conversation meditation belief between Yen Hui and Confucius; said Yen Hui, I sat down and forgot everything by becoming one with the great universal. Forget what things? Dr Hebert mentioned that some people who meditated for longer periods developed Hallucinations.
The relaxation response he delved on were non medical remedies focused on suppressing hyperactive sympathetic overdrive. There's more argument to this. There are many contraindications to different relaxation techniques like those involving prolonged exposure to heat and water, and starvation. Having a flight and fight response is not always a bad thing.
Book: The relaxation Response (published in 1975)
Author: Herbert Benson, M.D.
Associate Professor of Medicine School and Director of the Hypertension Section of Boston's Berth Israel Hospital
On the first page, Herbert listed down his 10 reasons why this book could be the most important one of your life. Valid points! Quite convincing, no doubt it became the Nationwide #1 bestseller. This was like 4 decades ago. I questioned, if the book can be of good use Today.
In this Book he bridged the gap between psychology, physiology, history and medicine to explain to achieve the Relaxation Response.
He journeyed back medieval times up and explored the western and eastern religions to extract the common Meditation elements practiced by Christians who were labeled as mystics back then, monks, Ancient Greek/Bizantinine writings - Philokalia, Judaism-Merkabolism, Yoga in Brahimanism, Hinduism, Buddhism, Tantrism, Taoism etc..to achieve a Relaxation Response. He extracted 4 old-age components of Meditation listed down below;
1. A Quiet Environment
2. A Mental Device
3. A Passive Attitude
4. A comfortable Position
Using this elements he evoked the use of the following Techniques to test for physiologic Calm; Transcendental Meditation, Yoga, Authogenic Training, Progressive Relaxation, Hypnosis, Sentic Cycles
Some of this techniques showed a complete state of calm by reducing oxygen consumption conserving energy, respiratory rate, heart rate, blood pressure, muscle tension and increasing alpha waves. The old age Meditation techniques achieved the same kind of physiological response. There was unison.
If you're Spiritual this might go against some of your beliefs. I found it a little funny with Taoism - a conversation meditation belief between Yen Hui and Confucius; said Yen Hui, I sat down and forgot everything by becoming one with the great universal. Forget what things? Dr Hebert mentioned that some people who meditated for longer periods developed Hallucinations.
The relaxation response he delved on were non medical remedies focused on suppressing hyperactive sympathetic overdrive. There's more argument to this. There are many contraindications to different relaxation techniques like those involving prolonged exposure to heat and water, and starvation. Having a flight and fight response is not always a bad thing.
March 12, 2022
I am grateful to the library in the Ventura County Jail system. I came across this on the book cart and used it to counter the faux-medical practitioners of said system. Federal/State/County systems are ruled by the worst of the worst.
Ancient wisdom rules. It's too bad that not too many humans possess the capacity for it.
Pavlovian people.
As a former lecturer of Classical Yoga at the University of Southern California, membership with the International Association of Yoga Therapists, a plethora of employment history in our allopathic emergency and cardiac care medicine fields, including investigations in safety and risk management - I can attest to this being a good read.
I'm also former military and can say our country's insanity is perhaps curable by a dose of it's own hubris - retribution(?) An apple a day...the garden of Eden... the ABCs of kindergarten standards are seriously on the table now - welcome to Mother Earth's wisdom and what we are experiencing you dare to question? Yes. Reality. It's also the Art of War. Shake your money makers after reflecting on what bullshit you buy into daily and conventionally - our own Hubris (ignorant arrogance). But the doctor's motives were never challenged. He/She only spent 2 minutes with me...how much time do you spend on social media? Can you not invest the time and technology to "edu-mac-ate" yourself? Listen to your body and learn the truth of it...Ignoramus. I bet you're BP is slightly elevated to at least the borderline of "normal standards" now, ehh?
Ancient wisdom rules. It's too bad that not too many humans possess the capacity for it.
Pavlovian people.
As a former lecturer of Classical Yoga at the University of Southern California, membership with the International Association of Yoga Therapists, a plethora of employment history in our allopathic emergency and cardiac care medicine fields, including investigations in safety and risk management - I can attest to this being a good read.
I'm also former military and can say our country's insanity is perhaps curable by a dose of it's own hubris - retribution(?) An apple a day...the garden of Eden... the ABCs of kindergarten standards are seriously on the table now - welcome to Mother Earth's wisdom and what we are experiencing you dare to question? Yes. Reality. It's also the Art of War. Shake your money makers after reflecting on what bullshit you buy into daily and conventionally - our own Hubris (ignorant arrogance). But the doctor's motives were never challenged. He/She only spent 2 minutes with me...how much time do you spend on social media? Can you not invest the time and technology to "edu-mac-ate" yourself? Listen to your body and learn the truth of it...Ignoramus. I bet you're BP is slightly elevated to at least the borderline of "normal standards" now, ehh?
December 16, 2019
As someone who tends to be anxious, has been meditating off and on for years, and who has been interested in learning transcendental meditation, I decided this book may be worthwhile in learning more about doing a proper meditation practice. Turns out this book is definitely informative, as it spends most of its chapters explaining what causes stress in modern society, how our body responds to that stress, and how research has shown that a daily prayer/meditation practice can be beneficial in reducing our stress and lowering blood pressure. Only one chapter of the book is actually about how to do this meditation practice, and reading that chapter alone will teach you what you need to know about how to meditate. The rest of it is just evidence for why you should. As a therapist, this information is helpful to me when I teach clients about meditation and the reasons doubters should consider it, but if you are already on board, skip to chapter 7 to see what research has shown is an effective method of meditation. All this being said, I bought the most recent published edition, which is only available in digital format...since I didn't have a physical book to keep reminding me to keep reading, and since it was a dry read, it took me almost a year to complete the book. Was it worthwhile, yes. Was I thoroughly entertained, no. Don't waste your time unless you are passionate about the research behind meditation and/or have no clue how meditation works.
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