Before Herbert Benson's research in the 1970s, meditation was largely seen as mystical or religious in the West. Benson, a cardiologist at Harvard Medical School, changed that. He identified a measurable physiological state—the relaxation response—that occurs during meditation and provides the opposite of the stress response.
This research helped make meditation scientifically respectable and opened the door to its integration into medicine.
The Discovery
The Context
The era: 1960s-70s—meditation was associated with counterculture.
The question: Was there something physiologically real happening during meditation?
The approach: Benson applied rigorous scientific measurement to meditators.
The Research Subjects
Initial studies: Transcendental Meditation practitioners.
The choice: TM had a standardized technique; easier to study.
The expansion: Later research showed similar effects across techniques.
What Benson Found
The observation: Meditation produced measurable physiological changes.
The pattern: These changes were the opposite of the stress response.
The naming: He called it the "relaxation response."
The Stress Response
Fight or Flight
The mechanism: Body's response to perceived threat.
The activation: Sympathetic nervous system activates.
The purpose: Prepare to fight or flee.
The Physiology
Heart rate: Increases.
Blood pressure: Rises.
Breathing: Becomes rapid and shallow.
Muscles: Tense.
Digestion: Slows or stops.
Stress hormones: Cortisol and adrenaline released.
The Problem
The design: Meant for acute, physical threats.
Modern life: Chronic psychological stressors.
The mismatch: Response keeps firing without resolution.
The damage: Chronic activation harms health.
The Relaxation Response
The Opposite State
Benson's insight: The body has a counterbalancing mechanism.
The activation: Parasympathetic nervous system dominates.
The effect: Physiological calming.
The Physiology
Heart rate: Decreases.
Blood pressure: Lowers.
Breathing: Slows, deepens.
Muscles: Relax.
Metabolism: Decreases.
Brain waves: Shift toward alpha.
The Measurable Changes
Oxygen consumption: Decreases significantly during meditation.
Carbon dioxide elimination: Decreases proportionally.
Blood lactate: Falls (associated with reduced anxiety).
Heart rate: Slows.
Skin resistance: Increases (indicates relaxation).
How to Elicit It
Benson's Four Elements
1. A quiet environment: Reduces external stimuli.
2. A mental device: Word, phrase, or focus point to prevent mind-wandering.
3. A passive attitude: Not trying to make something happen.
4. A comfortable position: Body relaxed but alert.
The Basic Technique
The method: 1. Sit quietly in a comfortable position 2. Close your eyes 3. Relax your muscles 4. Breathe naturally 5. Say "one" (or any word) silently on each exhale 6. Continue for 10-20 minutes 7. Sit quietly for a few minutes after
What Makes It Work
The repetition: Focuses attention, prevents wandering.
The passivity: Not forcing anything.
The regularity: Daily practice most effective.
The simplicity: Technique is secondary to state.
Beyond Meditation
Other Techniques That Elicit It
Benson's finding: Many practices produce the same response.
The list: - Meditation (various types) - Progressive muscle relaxation - Autogenic training - Yoga - Tai Chi - Repetitive prayer - Certain breathing techniques
The Common Elements
The pattern: All involve focus and letting go.
The implication: The technique matters less than the state.
The flexibility: Choose what works for you.
Religious and Secular
Benson's observation: Religious practices often include elements that elicit the response.
The examples: Rosary, centering prayer, Hindu mantras, Buddhist meditation.
The interpretation: Physiology, not belief, produces the response.
The Research Evidence
Cardiovascular Effects
Blood pressure: Consistent reduction in hypertensive patients.
The magnitude: Clinically meaningful in many studies.
The mechanism: Reduced sympathetic activation.
Stress Hormones
Cortisol: Reduced in regular practitioners.
Catecholamines: Lower levels.
The implication: Reduced wear on the body.
Brain Changes
EEG studies: Increased alpha waves during practice.
Later research: Structural and functional brain changes.
The foundation: Benson's work opened the door.
Health Outcomes
Chronic pain: Reduced in some studies.
Anxiety: Consistently reduced.
Sleep: Improved.
Medical visits: Reduced in some populations.
The Significance
Scientific Legitimacy
The contribution: Made meditation a valid subject for medical research.
The approach: Stripped away mysticism, focused on physiology.
The result: Thousands of subsequent studies.
Medical Integration
The shift: Meditation moved from fringe to mainstream.
Mind-body medicine: Benson helped establish the field.
Hospital programs: Many now include relaxation techniques.
Stress Management
The framework: Gave people a scientific way to understand meditation.
The accessibility: Anyone could learn a simple technique.
The validation: "It's not woo—it's physiology."
Limitations and Critiques
Oversimplification
The concern: Not all meditation is just relaxation.
The critique: Different traditions have different goals.
The response: Benson focused on one aspect, not the whole.
Technique Matters
The nuance: While many techniques work, some may be more effective for certain outcomes.
The research: Later studies distinguish between practice types.
The takeaway: The relaxation response is part of what meditation does, not all.
Individual Variation
The reality: Not everyone responds the same way.
The factors: Genetics, baseline stress, practice quality.
The expectation: Results vary.
Not Just Relaxation
The critique from meditators: Meditation is more than stress relief.
The insight aspects: Awareness, understanding, transformation.
The balance: Relaxation response is the physiological foundation.
Practical Applications
When to Use It
Daily maintenance: Regular practice prevents stress accumulation.
Acute stress: Use in the moment to calm activation.
Health conditions: As complement to medical treatment.
How Long
Benson's recommendation: 10-20 minutes, once or twice daily.
The minimum: Even brief practice helps.
The consistency: Regular practice matters more than duration.
What to Expect
During practice: Gradual calming, may take time to settle.
After practice: Sense of calm, clearer thinking.
Over time: Reduced baseline stress, improved health markers.
Integration
The approach: Build into daily routine.
The timing: Morning or evening, before meals best.
The commitment: Treat it like brushing teeth—non-negotiable.
Benson's Legacy
The Relaxation Response Book
Publication: 1975.
Impact: Bestseller, introduced millions to meditation.
Approach: Scientific, accessible, non-religious.
The Benson-Henry Institute
Founded: At Massachusetts General Hospital.
Focus: Mind-body medicine research and clinical care.
Continuation: Ongoing research on relaxation response.
Modern Extensions
Genomic research: Relaxation response affects gene expression.
Finding: Changes expression of genes related to stress, inflammation.
The implication: Practice has effects at the cellular level.
The Bottom Line
Herbert Benson's relaxation response research demonstrated that:
- Meditation produces measurable physiological changes
- These changes oppose the stress response
- Many techniques can elicit the same state
- Regular practice has health benefits
- The mechanism is physiological, not mystical
The relaxation response is the body's built-in counterbalance to stress. Meditation is one reliable way to activate it. Benson gave us scientific language for what practitioners already knew: sitting quietly changes how your body works.
Return is a meditation timer for eliciting the relaxation response. No guided content, no subscriptions—just a timer to support your daily practice. Herbert Benson would approve of the simplicity. Download Return on the App Store.