Many cancer patients and their caregivers find that practicing relaxation techniques, meditation, and mindfulness help them reduce stress and manage anxiety – all ways people can help themselves calm down and feel better.
- Relaxation techniques include muscle tensing and relaxation, breathing techniques, and guided imagery.
- Meditation involves focusing your attention on something – an object, a word, a phrase, your breath, etc. Meditation helps relax the mind and body, improving your overall health and well-being.
- Mindfulness is a type of meditation based on the concept of being “mindful,” or being aware of the present. It is done in a quiet space. The practice involves focusing on your breath and the sensations in your body. When your mind wanders and thoughts come to mind, you try to bring your mind back to the present moment.
Mindfulness doesn’t have to involve sitting still or in silence. Some people practice walking meditation outdoors or indoors. You can also incorporate mindfulness into everyday activities like standing in line, sitting at a bus stop, or eating a meal. You can also practice mindfulness when you’re with other people.
Take the time to learn how to relax your mind and body. Start with the exercises below and practice them when you can. Even just 5 or 10 minutes can make you feel better. You can also join a class, find videos on YouTube, buy a relaxation DVD or recordings, or find other exercises online. There are also many online programs and apps for meditating. Be careful to only use well-known sources or those provided by your medical school or university.
How to get started with relaxation techniques
As you perform each exercise, find a quiet place where you can rest without being disturbed. Let those around you know that you need your time. Create a calming environment (for example, dim the lights and find a comfortable chair or couch).
You may notice your mind wandering, and that’s normal. If you notice that you’re thinking about something else, gently bring your attention back to your body. Make sure you continue to breathe deeply.
Some people like to listen to slow, familiar music while they practice these exercises.
Breathing and muscle tension
- Get into a comfortable position that allows your muscles to relax. Close your eyes and clear your mind. You can do this either sitting or lying down. If you’re lying down, it helps to place a small pillow under your neck and knees.
- Breathe deeply at a slow, relaxed pace. Focus on breathing deeply and slowly, lifting your abdomen as well as your chest with each breath.
- Next, tense (squeeze) each major muscle group for a few seconds and then release it. Start at the top of your head and work your way down. Tense and relax your face and jaw, then tense and relax your shoulders and arms.
- Continue working your way down (chest, hips, buttocks, legs) tensing and releasing each muscle group, and finally working your way up to your legs. Focus completely on releasing all muscle tension and notice the difference you feel when your muscles relax.
- When you’re done, focus on feeling comfortable and relaxed for as long as you like.
Slow, rhythmic breathing
- Stare at something, or close your eyes and visualize a peaceful scene. Take slow, deep breaths.
- As you breathe in, tense your muscles, and as you breathe out, relax your muscles and feel the tension go away.
- Begin breathing slowly and comfortably in a relaxed state, about 9 to 12 breaths per minute. To maintain a slow, steady rhythm, repeat to yourself: “Inhale, 1, 2. Exhale, 1, 2.”
- If you feel short of breath, take a deep breath and continue breathing slowly.
- With each exhale, feel yourself relax and become less tense. Continue this slow, rhythmic breathing for 10 minutes.
- To end the session, count quietly and slowly from 1 to 3. Open your eyes. Say to yourself, “I feel clear-minded and relaxed.” Start moving slowly.
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Notes: You can also read this out loud, record yourself, and practice together as you go along (or ask a friend to record you if you don’t want to hear yourself), or you can read the exercises over and over again a few times to help you remember the main tips.
Imagery usually works best with your eyes closed. First, create an image in your mind, perhaps a place or activity that has made you happy in the past. Explore that place or activity. Notice how calm you feel.
If you are in severe pain, imagine yourself without pain. In that image, cut the wires that send pain signals from one part of your body to another. Or imagine a ball of healing energy. I have found the following exercise to be very helpful:
- Close your eyes and breathe slowly. As you breathe in, say silently and slowly in your mind, “In, 1, 2,” and as you breathe out, say, “Out, 1, 2.” Continue doing this for several minutes.
- Imagine a ball of healing energy forming in your lungs and chest. Imagine it forming and taking shape.
- When you’re ready, imagine the air you inhale blowing this ball of energy onto the area that hurts. As it gets there, the ball will soothe and relax you. Imagine the ball getting bigger and bigger as it relieves your discomfort.
- As you exhale, imagine the air blowing the ball away from your body, and as the ball floats away, all pain disappears.
- Repeat the last two steps with each inhale and exhale.
To finish the imagery, count slowly to three, breathe in deeply, open your eyes, and say to yourself, “I am awake and relaxed.”
For more information, see:
Meditation and Mindfulness: What You Need to Know
Mindfulness for Health
Music and Health
Relaxation techniques for health
Yoga: What you need to know
