Transcendental meditation (TM), yoga, Zen-they all work by inducing the relaxation response. Relaxation Response is a term first coined by Herbert Benson, M.D., at Harvard Medical School.

Relaxation response shuts off the distracting, stressful, anxiety-producing aspects of what is commonly called the fight-or-flight response.

A person experiencing the relaxation response turns off all the hormones and behaviors that are making him nervous. Basically any kind of meditation will produce it, though TM, yoga, and Zen require formal instruction and a good amount of self-discipline.

Dr. Benson suggests the following basic program for eliciting the response.

One, pick a focus word or phrase ("peace," for example) that is firmly rooted in your personal belief system.

Two, sit quietly, close your eyes, and relax.

And three, start repeating your focus word in time with your breathing, each time you exhale. Continue for 10 to 20 minutes.

Related Topic: Meditation, Yoga, Guided Imagery, Transcendental meditation (TM)

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