DFCI Zakim Center

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  • Description:
    Bumble Bee Breath (or Bhramari) soothes the mind, reduces tension, and may benefit sleep and migraines.

    Here's how to do it:

    Sit comfortably and close your eyes.

    Inhale deeply through your nose.

    As you exhale, hum gently like a bee (a soft "mmmm" sound).

    Option: Place your fingers lightly on your face—thumbs on the ears, fingertips on your forehead and cheeks—for a more internal focus.

    Repeat for 5–10 rounds or about 1–5 minutes.

    Benefits:

    Reduces stress & anxiety

    Lowers heart rate and blood pressure while increasing parasympathetic (calming) activity

    Improves focus & sleep

    The vibration soothes the nervous system, making it great before bed or during high-stress moments

    Helps with anger, tension, and migraines
  • Description:
    4-7-8 Breathing may be an effective technique for reducing anxiety and promoting sleep.

    Here's how to do it:

    Sit or lie down with your back straight.

    Close your eyes and relax your tongue, placing it against the roof of your mouth, just behind your upper front teeth.

    Exhale completely through your mouth, making a "whoosh" sound.

    Inhale quietly through your nose for 4 seconds.

    Hold your breath for 7 seconds.

    Exhale completely through your mouth (whooshing) for 8 seconds.

    Repeat for 4 full cycles to start.

    Tips:

    Do it twice a day (morning and night) for best results.

    Start slowly — especially if holding your breath for 7 seconds is hard at first. (start 4,5,6)

    It’s normal to feel a bit lightheaded in the beginning.

    Benefits:

    Activates the parasympathetic nervous system, promoting relaxation

    Helps you fall asleep faster

    Can lower blood pressure...
  • Description:
    We teach simple, evidence-based breathing techniques to support relaxation and well-being. These practices may help reduce stress, improve focus, boost energy, and more.

    Visit the MyZakim Digital Library or our YouTube playlist to watch! 
  • Description:
    Explore how creative arts activities can support relaxation to help you feel better and connect with others in the Dana-Farber community by joining the Zakim Center's monthly Creative Arts Online Workshops via Zoom. Materials will be provided and no experience is necessary to participate, but space is limited and registration is required.
    *These programs are open to Dana-Farber patients and caregivers.



    Please note that the 3/18 workshop is at capacity, but you can email to be added to the waitlist.

    Paper Quilling and Abstract Art, with the MFA

    Wednesday, Mar. 18, 11 a.m. - 12:30 p.m. ET

    Join us this March as we bask in vibrant colors and swirls. Inspired by a selection of colorful abstract art on view at the Museum of Fine Arts, we’ll learn about paper quilling and will make our own vibrant and colorful artwork. Brighten up the end of winter with this calming and meditative art project.


    *Have paper and a pencil handy if ...
  • Description:
    Breath of Joy is an uplifting, energizing breath practice for mood enhancement and fatigue.

    Here's how to do it:

    Starting Position: Stand with feet hip-width apart, knees slightly bent, arms relaxed by your sides.

    Inhale through the nose in three short, quick bursts, lifting your arms forward and out to the sides in three stages:

    Arms come forward to shoulder height.

    Arms stretch out wider to the sides.

    Arms lift overhead, palms facing each other.

    Exhale fully through the mouth with an audible “haaa,” bending knees slightly and bending forward from the waist, bringing arms down and back by your sides.

    Repeat for 5–10 cycles, maintaining an upbeat rhythm.

    Tips:

    Avoid if you have dizziness or respiratory conditions triggered by rapid breathing.

    Start slowly and gently to find a comfortable pace.

    If you feel lightheaded, pause and breathe normally.

    Benefits:
  • Description:
    Fire Breath (or Kapalabhati) is a powerful breathing technique involving rapid, forceful exhalations followed by passive inhalations. It’s designed to cleanse the respiratory system, energize the body, and clear the mind.

    Here’s how to do it:

    Sit comfortably with a straight spine, eyes closed.

    Take a deep inhale through the nose.

    Exhale sharply and forcefully through the nose by actively contracting your abdominal muscles. This is the active part.

    Allow the inhalation to happen passively — don’t actively inhale; your lungs will fill naturally.

    Repeat the exhale-inhale cycle rapidly, about 20–30 times to start.

    After a round, take a deep breath in and exhale slowly. Rest before repeating.

    Tips:

    Not recommended for people with high blood pressure, heart problems, hernias, or pregnancy.

    Avoid if you feel dizzy or lightheaded.

    Start slow and build up gradually under guidance.

    ...
  • Description:
    Box breathing is a simple breathing technique and has been used by the military and also in clinical settings for acute stress regulation.

    Here's how to do it:

    Inhale slowly through the nose for a count of 4 seconds.

    Hold your breath for 4 seconds.

    Exhale slowly through the mouth for 4 seconds.

    Hold your breath again for 4 seconds.

    Repeat the cycle several times (3 to 5 minutes or more)

    Tips:

    Start with shorter hold times (e.g., 2-3 seconds) if 4 seconds feels challenging, then gradually increase.

    Practice in a comfortable seated position with a straight spine.

    Avoid if you feel dizzy or lightheaded — slow down or stop.

    Combine with visualization or positive affirmations for deeper relaxation.

    Benefits:

    Reduces stress and anxiety by activating the parasympathetic nervous system.

    Helps regulate heart rate and blood pressure.

    Improves focus, concentrat...
  • Description:
    Alternate Nostril Breathing (or Nadi Shodhana) is a breath practice that balances the hemispheres of the brain and calms anxiety.

    Here’s how to do it:

    Sit comfortably with a straight spine.

    Use your right thumb to close the right nostril.

    Inhale slowly through the left nostril.

    Close the left nostril with your ring finger.

    Exhale slowly through the right nostril.

    Inhale through the right nostril, then close it.

    Exhale through the left nostril.

    That’s one full cycle. Repeat for 5–10 minutes, or about 5–10 cycles to start.

    Tips:

    Use index fingers of both hands.

    Keep a tissue near by, or blow nose first.

    Slow, smooth, and silent breaths (no forceful inhaling/exhaling).

    Keep your shoulders relaxed and jaw unclenched

    Benefits:

    Balances activity between the left and right hemispheres of the brain (shown in EEG studies).

    Lowers blood pre...
  • Description:
    Explore how creative arts activities can support relaxation to help you feel better and connect with others in the Dana-Farber community by joining the Zakim Center's monthly Creative Arts Online Workshops via Zoom. Materials will be provided and no experience is necessary to participate, but space is limited and registration is required.
    *These programs are open to Dana-Farber patients and caregivers.

    Please note that our February workshops are at capacity, but you can email to be added to a waitlist.



    Drawing on Rocks Inspired by Paintings on Unusual Surfaces, with the MFA

    Wednesday, Feb. 18, 11 a.m. - 12:30 p.m. ET

    Join us this February to draw on rocks. Inspired by paintings on unusual surfaces on view at the Museum of Fine Arts, we’ll create our own drawings on smooth river rocks. We’ll learn about different mindfulness drawing patterns that you can do anywhere, anytime, and on any surface. These beautiful rocks are a cheerfu...