The Autonomic Nervous System, which controls all our automatic functions: respiration, heart rate etc, consists of two complementary systems: the Sympathetic and Parasympathetic. The Sympathetic is the aroused state: racing pulse, shallow breathing. The Parasympathetic is the state of rest, and it is only in this state of relaxation that healing and tissue renewal can take place. With prolonged stress, the Parasympathetic system is neglected, appropriate reactivity is lost and symptoms begin. It is therefore extremely important to be able to bring the Parasympathetic system into operation.

In the late 1960’s, Harvard Medical School's Dr. Herbert Benson researched the claim of several practitioners of transcendental meditation that they could lower their blood pressure. To his surprise, he found that the simple act of sitting quietly and giving the mind a focus decreased metabolism, slowed the heart rate, decreased the breathing rate, and even produced changes in brain waves. He said of this research, "It suggested strongly that you could use your mind to change your physiology in a beneficial way, improve health, and perhaps reduce your need for medications. I subsequently coined the term relaxation response to describe this natural restorative phenomenon that is common to all of us." If the stressors of modern life cause the fight-or-flight response, the relaxation response can be used to counteract the harmful effects of stress. Just as your heart begins to beat rapidly when you imagine a frightening scene, your mind can be used to slow your heart rate.

Although the relaxation response can be a powerful way to treat stress-related medical problems, it is equally beneficial for preventing disorders or for enhancing performance. On days when exercise is not possible, relaxation techniques are an excellent way to bring down the body's stress level. While exercise dissipates the arousal caused by the fight-or-flight response (running was one of our prehistoric ancestors' limited options) the relaxation response neutralises the stress response. Scientists at the Harvard Medical School have demonstrated that in people who have practised the relaxation response, the body is less responsive to stress hormones, even during the times of day they are not practising the response. This means that it takes a stronger stress reaction to bring about an increase in blood pressure and heart rate in these people.

The following is just one example of many methods which we can learn to bring about the relaxation response.

Progressive relaxation involves tensing your muscles, holding the tension for a short while and then releasing it. The idea is to tense one muscle group at a time. Some people start with their scalp and work down to their feet; others start with their feet and work up to their scalp, what matters is doing it. When you start you may have to go through the whole sequence a number of times in order to feel relaxed. As you practice, you'll find it takes less and less time to achieve deep relaxation.

Progressive Relaxation can be done sitting up in a chair or lying down in bed. If you're not using it to fall asleep, it’s best to sit in a straight backed chair. Please read to the end before trying the technique.

• You will always take a deep breath through your nose before tensing a muscle.
• You will always hold the breath and exert pressure on the muscle group.
• You will always fully exhale your breath through your mouth and release the tension at the end of the process for each muscle group.

Find yourself a quiet place free from interruptions. (It's a good idea to disconnect the phone.) Sit in a straight backed chair, feet flat on the floor; hands resting loosely on your lap but not touching in any way.