Setting aside 10 to 20 minutes a day to do some simple breathing and relaxation exercises can be enormously helpful at any time in one's life, but especially on the journey through cancer. This can reduce stress, help you feel more relaxed, and give you an opportunity to be with your thoughts and feelings so that you can release those that no longer serve you and embrace those thoughts and feelings that will help you heal. Deep breathing and relaxation exercises are not substitutes for medical treatment.
However, they can be very calming to the mind and body, and will benefit you in multiple ways, regardless of your diagnosis or treatment plan. During relaxation or while practicing breathing exercises, you can listen to soothing music or use tapes or CD programs which include soothing music or sounds, as well as instructions that lead you through exercises like those that follow here.
Three-Part Breathing Technique
Here is a simple breathing and relaxation technique you can do while sitting up straight, standing, or lying down. This is one example of a number of breathing exercises taught in yoga, other ancient healing traditions, and even modern exercise programs. Feel free to experiment with any variation that suits you. The following practice is called "three-part breathing," which trains you to use the full capacity of your lungs, by breathing into (1) your belly, (2) your ribcage, and (3) your upper chest. Practicing three-part breathing can deeply relax and energize you while providing more oxygen to all your cells and tissues.
First, find a quiet, comfortable place to do this exercise, away from all distractions, and where no one will disturb you. Turn off your telephone and give yourself permission to take 5 to 20 minutes of quiet time for yourself. If you want to use music or guided meditation audio programs, choose something that is soothing, restorative, and congruent with your beliefs and values. Otherwise, silence is best.
Begin by closing your eyes and concentrating on your breathing. Make it slow and steady, so your inhalation is equal in length to your exhalation.
- Belly breathing - Inhale and exhale slowly and deeply through your nose, letting your stomach and whole belly area expand as much as possible. Don't hold your breath, but allow a brief pause after you fully inhale and exhale.
As you inhale, feel your belly expand. As you exhale, consciously draw it inward as flat as possible, exhaling as completely as possible. Inhale slowly to a count of four, then exhale to a count of four as well. Over time, you may increase the length of your inhalations and exhalations up to a maximum of 10 counts.
The main idea is to make your inhalation equal to your exhalation and breathe easy, full breaths into and out of your belly. Continue to breathe deeply, filling up the area of your belly and completely relaxing the abdominal muscles to allow this gentle expansion, then exhaling fully. Continue pattern of breathing deep into your belly for 5 to 10 cycles. Notice the feeling of calmness throughout your whole body.
- Ribcage breathing - Now, in the same manner, breathe more fully into your ribcage, expanding your ribs up and out with each inhalation. You can actually feel your ribs gently stretch apart. Continue breathing into and expanding your ribcage on the inhalation, and releasing on the exhalation, for 5 to 10 cycles.
- Upper chest - Now breathe most fully into your upper chest, using your breath to fill the uppermost part of your lungs. You can feel your collarbones lifting when you breathe in this way. Continue breathing into and expanding your uppermost lungs and chest, and releasing on the exhalation, for 5 to 10 cycles.
- Full three-part breathing - Now, integrate all three areas of your deep breathing. Allow your breath to softly fill all three areas -- first your belly, then your ribs, and finally your upper chest. Exhale slowly in reverse order: beginning with your upper chest, then your ribs, and finally your belly. Continue breathing deeply in this manner and allow your mind to gently follow your breath, acknowledging and releasing thoughts and feelings with each exhalation.
As you continue to breathe slowly and deeply, you can try the following technique to continue deepening your relaxation.
Deep Muscle Relaxation
- Lie down in a comfortable position and close your eyes. It's okay to listen to some soft, soothing music if you wish.
- Sequentially tighten and then relax each muscle group in your body. Begin at your toes and work your way up to your head. As you are going through this exercise, imagine sending your breath into your toes and feet, calves, thighs, buttocks, abdomen, hands, arms, and shoulders, neck, and face. Breath deeply into each muscle group, especially wherever you feel tension, and consciously release the tension as you exhale.
- As you exhale fully, imagine your muscle groups relaxing and becoming heavy.
- Relax your mind as fully as possible, allowing thoughts that arise to float away like clouds passing in the sky.
Allow yourself to relax more and more deeply and become aware of the calmness that suffuses your body.
Bring yourself out of this deep relaxation exercise slowly and gently. Return to alertness by moving your fingers and toes, then your hands and feet, and then stretching and moving your entire body. Next, open your eyes and roll slowly to your side before coming up to sit or stand.
Rise slowly to avoid dizziness and provide yourself with a soothing transition back to full alertness and activity. People often fall asleep during relaxation, especially if they are tired or exhausted. If you do fall asleep, don't worry. It is perfectly natural and this kind of sleep is very restorative.
It is important to allow enough time to return to full alertness and awareness of your outer environment before you become too active. For example, driving a car, or operating power tools or machinery, should only be done if you are fully alert. Likewise, avoid using relaxation programs while driving a car or performing any activity that requires your focused attention.