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Unlocking Your Relaxation Response for Resilience

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  2. Welcome video from Dr Dani
  3. R Score
  4. Video: Intro to the Relaxation Response
  5. Defining the Relaxation Response
  6. The Stress or Fight or Flight Response
  7. The RR & the Rest & Digest System
  8. Creating True Relaxation in the Nervous System
  9. Rate Your Relaxation Skills
  10. The RR & Resilience
  11. The RR can change Gene Expression & Immune function
  12. Intro-methods to turn on the RR Video
  13. How to Activate the RR-Recap!
  14. Other ways in activating your Relaxation Response
  15. The history of the RR-Video
  16. Scattered Warrior video
  17. Wound up Warrior video
  18. Moody Warrior Video
  19. Exhausted Warrior Video
  20. How the course works
  21. How Long to Practice
  22. Time of Day to Do Your Practice
  23. Where to do your practice
  24. Week 1 intro
  25. All About the The Healing Breath
  26. Breath: The Doorway to the Autonomic Nervous System
  27. The Diaphragm
  28. The Vagus Nerve
  29. How Posture Can Create ‘Stress Breathing’
  30. Healing Breath Video Instructions
  31. Healing Breath written instructions recap
  32. Welcome to Week 2
    Welcome to Week 2 - Intro
  33. All About the Benson Technique
  34. What is the Benson Technique
  35. The benson technique written step by step instructions
  36. Benson technique audio recording-(use video and make into audio only Nick)
  37. Welcome to Week 3
    Week 3 Intro
  38. PMR history and evidence
  39. All About PMR part 1
  40. Recap-what is PMR?
  41. How Muscles Really Relax
  42. All about PMR part 2
  43. How PMR Works in the Brain
  44. PMR recording listening instructions
  45. PMR audio recording
  46. Welcome to Week 4
    Week 4 Intro
  47. Week 4 Recap & Choosing Your Favorite Technique
  48. Combining Techniques Together
  49. Moving Forward with Your Practice
  50. Introduction to Resilience Resets
  51. All About Resilience Resets
  52. How To Create Your Resilience Reset
  53. Resilience Resets instructions for how to do it
  54. Resilience Reset- written instructions
    Congratulations-You Made it!
Lesson 35 of 55
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The benson technique written step by step instructions

Sit or lye in a comfortable position. Take a few relaxed belly breaths before you start.

Now, once you have your word or phrase, repeat it in your mind each time you exhale.

So on each exhale, repeat your word or phrase mentally to yourself.

Focus your attention on repeating your word/phrase on every exhale as you take your relaxed breaths.

Adopt an attitude of patience and kindness to yourself when the mind wanders and just bring attention back to repeating your word/phrase.

Resilience Clinic