Learn to Meditate - Day 3
- Simon Jones DipBSoM
- Jan 12
- 4 min read
Activate Your 'Calm' System. The Relaxation Response
Learn to Meditate Course Navigation: Day 0 | Welcome - Start Here
Day 5 | Unlock Your Creative Mind - Open Monitoring Meditation Day 6 | Connect With Clarity - Loving Kindness Meditation
An Important Note on Your Wellbeing:
Meditation can be a powerful tool for building resilience and managing stress, and it is a complementary therapy. It is not a substitute for professional medical advice. If you are experiencing symptoms of anxiety, depression, or any other health concern, you should always consult your doctor or a qualified healthcare provider. See our full Medical Disclaimer for more information. By engaging with our content you accept our medical disclaimer and confirm that you are not under treatment for pre-existing conditions, or have permission from your care provider to engage with them. Do not listen to the guided audio meditations when driving or operating heavy machinery, it is not safe to do so.
Pitches, deadlines, and last-minute client feedback can sometimes lead to feelings of stress which activates your body's "fight-or-flight" system.
This is your sympathetic nervous system activating. It floods your body with stress hormones like adrenaline and cortisol, increasing your heart rate and muscle tension.
The Sympathetic Nervous system is vital for survival, but when it's chronically active, it can lead to anxiety and burnout.
The good news: You have a built-in antidote.
Dr. Herbert Benson, a professor at Harvard Medical School, identified a physiological state he named the "Relaxation Response". This response activates your parasympathetic nervous system, or the "rest and digest" system. This is a measurable state that actively lowers blood pressure, slows heart rate, and reduces muscle tension.
Today's meditation uses the breath to help you consciously activate this system.
(Study Reference: Benson, H., et al. (1974). The relaxation response. Psychiatry.)
1. What It Does (The Performance Benefit)
The Relaxation Response is your manual override for the body's stress system. It is the antidote to the "always-on" nature of agency life.
It stops the "Cortisol Drip": Chronic stress keeps your body flooded with cortisol, which inhibits cognitive function and creates anxiety. This technique shuts off that supply line.
It is a Physical Reset: This isn't just about "feeling" calm; it is about being calm on a cellular level. It measurably lowers your blood pressure, slows your heart rate, and relaxes muscle tension.
It builds "Stress Resilience": By regularly triggering this state, you raise your threshold for stress. Situations that used to trigger panic (e.g., a difficult client call) will trigger a milder reaction, allowing you to stay in control.
2. How & Why It Works (The Mechanics)
Your Autonomic Nervous System has two modes: the Sympathetic (Fight or Flight) and the Parasympathetic (Rest and Digest). In high-pressure environments, your Sympathetic system is often stuck in the "On" position.
The Accelerator vs. The Brake: Think of the Sympathetic system as the gas pedal, it speeds you up for danger. The Parasympathetic system is the brake. Day 3 teaches you how to press the brake.
Dr. Benson’s Discovery: In the 1970s, Harvard physician Dr. Herbert Benson identified that we could voluntarily induce a state of deep rest that is the physiological opposite of the stress response. He coined this the "Relaxation Response."
The Exhale Connection: The mechanism we often use is the exhale. While the inhale is linked to the Sympathetic nervous system (alertness), the exhale is linked to the Parasympathetic system (relaxation). By slightly elongating the exhale or using a calming mental word, you physically force the body to down-regulate.
3. Tips for Your Day 3 Practice
The key to the Relaxation Response is a very specific mental gear shift. It requires a different approach to the intense focus of Day 2.
The "Passive Attitude": This is the most important instruction. Dr. Benson identified that a "passive attitude" is essential. If you try to relax, you will create tension. You must simply stop trying and let the relaxation happen to you.
Don't "Check" Your Progress: Avoid asking, "Am I relaxed yet?" This is a form of judging and will engage your stress brain. Just follow the instructions and trust the physiology.
Physical Sensations: You might notice your hands getting warm, a heaviness in your limbs, or a tingling sensation. These are signs of vasodilation (blood vessels widening) as the stress hormones leave your system and blood flow returns to your extremities.
It’s Not Sleep: You might feel sleepy. This is normal, it shows your nervous system is winding down, but try to remain awake. We are training for conscious calm, not a nap.
Download Your Meditation:
MP3 download. Hosted on the klarosity website, Download to your device. Enjoy the meditation and we’ll see you tomorrow.
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