Release-only relaxation

Like progressive relaxation, release-only relaxation focuses on relieving feelings of tension in the muscles. However, it eliminates the initial use of muscle tensing as practiced in progressive relaxation, focusing instead solely on muscle relaxation. Release-only relaxation is usually recommended as the next step in relaxation therapy after progressive relaxation has been mastered.

In release-only relaxation, breathing is used as a relaxation tool. The individual sits in a comfortable chair and begins to focus on his breathing, envisioning tension leaving the body with each exhale. Once even, deep, abdominal breathing is established, the individual begins to focus on releasing tension in each muscle group, until the entire body is completely relaxed.

Cue-controlled relaxation

Cue-controlled relaxation is an abbreviated tension relief technique that combines elements of release-only relaxation and deep breathing exercises. It uses a cue, such as a word or mental image, to trigger immediate feelings of muscle relaxation. The cue must first be associated with relaxation in the individual's mind. This is accomplished by choosing the cue, and then using it in breathing and release-only relaxation exercises repeatedly until the cue starts to automatically trigger feelings of relaxation outside of the treatment sessions. Cues can be as simple as the word "relax," and are frequently used on relaxation audiotapes. They can also be a visual cue, such as a mental image of a white sand Caribbean beach, a flower-filled meadow, or other relaxing images. Guided imagery also uses such visualization exercises to produce feelings of relaxation.

HERBERT BENSON 1935–

Dr. Herbert Benson, the guru of mind/body medicine, was born in 1935. He graduated from Wesleyan University and the Harvard School of Medicine. He nurtured his interest in mind/body relationships and developed an expertise in behavioral medicine and spiritual healing. In his research, Benson straddled the thin line between medicine and religion. He conceived of what he called a three-legged approach to health care: self-care, pharmaceuticals, and medical treatment or surgery. His most significant work was his discovery of the relaxation response, which is the connection between lowered blood pressure and transcendental meditation. He was quoted by Daphne Howland of BeWell.com saying that "[B]elief is one of the most powerful healing tools we have in our therapeutic arsenal."

Benson served as the Mind/Body Institute Associate Professor of Medicine at Harvard School of Medical and worked as the Chief of the Division of Behavioral Medicine at the Beth Israel Deaconess Medical Center in Boston, Massachusetts. In 1988 he founded the Mind/Body Medical Institute in Boston, where he served as founding president. He lectured extensively about his work. On November 5, 1997 Benson addressed the Committee on Appropriations of the U.S. House of Representatives and spoke on the topic of "Healing and the Mind." Benson authored scores of scientific papers along with six books pertaining to his years of study, including The Mind/Body Effect in 1979, Relaxation Response in 1990, and Timeless Healing: The Power and Biology of Belief in 1996. Altogether his books sold over four million copies. Among his many honors and awards Benson received the John Templeton Spirituality and Medicine Curricular Award in 1999.

Gloria Cooksey

Guided imagery

Guided imagery is a two-part process. The first component involves reaching a state of deep relaxation through breathing and muscle relaxation techniques. During the relaxation phase, the person closes his eyes and focuses on the slow, in and out of his breathing. Or, he might focus on releasing the feelings of tension from his muscles, starting with the toes and working up to the top of the head. Relaxation tapes often feature soft music or tranquil, natural sounds such as rolling waves and chirping birds in order to promote feelings of relaxation.

Once complete relaxation is achieved, the second component of the exercise is the imagery, or visualization, itself. Relaxation imagery involves conjuring up pleasant, relaxing images that rest the mind and body. These may be experiences that have already happened, or new situations.

The individual may also use mental rehearsal. Mental rehearsal involves imagining a situation or scenario and its ideal outcome. It can be used to reduce anxiety about an upcoming situation, such as childbirth, surgery, or even a critical event such as an important competition or a job interview. Individuals imagine themselves going through each step of the anxiety-producing event and then successfully completing it.

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