DFCI Zakim Center

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  • 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...
  • Description:
    Pursed lip breathing is a proven, powerful way to ease shortness of breath and calm your body. Backed by science, it’s often used by people with COPD, asthma, or anxiety — but anyone can benefit!

    Here’s how to do it:

    Inhale through your nose for ~2 seconds (slow & gentle) like your smelling flowers

    Purse your lips like you’re blowing out a candle

    Exhale slowly for 4–6 seconds (longer than the inhale)

    Repeat for a few minutes, especially when anxious or short of breath

    Proven benefits:

    Improves oxygen exchange & breathing efficiency

    Reduces shortness of breath

    Calms the nervous system

    Strengthens respiratory muscles

    When to use this technique:

    Exercising

    Feeling Stressed or anxious

    Feeling out of breath

    In the waiting room for a doctor's appointment

    When you can’t sleep at night
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  • Description:
    Esta clase de 45 minutos está diseñada para participantes que ya han practicado yoga y tienen limitaciones o menor rango de movimiento. La clase tiene un ritmo moderado para mejorar la fortaleza, la flexibilidad y el equilibrio a través de una secuencia suave y continua de posturas.
  • Description:
    Participe junto a Nancy Campbell, fisióloga del ejercicio de Dana-Farber, en una sesión de entrenamiento de 45 minutos que se enfoca en fortalecer todo el cuerpo utilizando mini bandas, tubos elásticos o bandas TheraBands. La clase incluye un calentamiento cardiovascular, seguido por 35 minutos de entrenamiento de fuerza en posición de pie o en el piso, y luego con 10 minutos de estiramientos de todo el cuerpo.
  • Description:
    Nancy Campbell, fisióloga del ejercicio de Dana-Farber, explica por qué el ejercicio durante y después el tratamiento del cáncer es importante para los pacientes.
  • Description:
    Esta meditación de 10 minutos le ayudará a alcanzar una relajación profunda a través de la atención plena, permitiéndole aliviar tensiones y darle un espacio de descanso a la mente. Incluye la técnica de respiración cuadrada y escaneo corporal. Las dos técnicas sirven para ofrecer un pequeño reinicio al sistema nervioso.


  • Description:
    Esta breve meditación le ayudará a alcanzar una relajación profunda a través de la atención plena, permitiéndole aliviar tensiones y darle un espacio de descanso a la mente. Incluye la técnica de respiración cuadrada, que sirve para anclar o calmar al sistema nervioso.