What are the two steps required to elicit the relaxation response?

The correct answer, which involves focusing and refocusing, is foundational to eliciting the relaxation response. This concept is rooted in the ability to direct one’s attention in a manner that promotes mental and physical calmness. The first step, focusing, requires an individual to concentrate on a particular object, thought, or sensation—such as the breath, a mantra, or a visual image. This helps to quiet the mind and minimize distractions from external stimuli or intrusive thoughts.

The second step, refocusing, becomes essential when distractions or racing thoughts arise. It involves the practice of gently bringing the mind back to the chosen point of focus without judgment. This continual practice of focusing and refocusing is crucial for cultivating a deep state of relaxation and is often used in various stress-reduction techniques, such as mindfulness and meditation.

Other choices do not encompass the comprehensive steps necessary to achieve a relaxation response effectively. While breathing and meditation can support relaxation, they do not specifically outline the dual-action requirement of focusing and refocusing. Visualizing and affirming may contribute to positive thinking but do not directly target the elicitation of the relaxation response. Stretching and unwinding can aid in physical relaxation but lack the mental focus aspect that is critical for the response to take place