DFCI Zakim Center

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  • Description: Ingredients:
    1 cup refrigerated vanilla or chocolate milk

    1/2 cup Greek yogurt

    1 scoop protein powder

    3/4 cup fresh or frozen fruit, such as cherries, berries, or cut-up pieces of peach or melon

    1/2 banana, fresh or frozen
    Directions:
    Combine all ingredients in blender.

    Blend on high speed for two minutes or until all of the ingredients are smooth and creamy. For a thicker shake, add a few ice cubes.
    Yield:
    1 serving
    Nutrition Tip:
    Being tired is common during cancer treatment. Fatigue can make meal preparation exhausting, and when you are finished with preparation, you may not even feel like eating. When you are most fatigued try creating quick and easy nourishing recipes like this smoothie. This yogurt protein smoothie is both refreshing and nutritious. You can even prepare smoothies the night before an appointment and re-blend in the morning before heading out.

    When choosing a protein powder, read the ingr...
  • Description: Ingredients:
    1 cup shredded carrots

    1 cup shredded zucchini

    3 eggs

    1 cup rolled oats

    1/2 cup all-purpose flour

    1 tablespoon baking powder

    2 teaspoon cinnamon

    1/2 teaspoon cream of tartar

    1 teaspoon salt

    1 and 1/2 cups whole wheat flour

    3/4 cup olive oil

    1 cup applesauce

    1/2 cup maple syrup

    1 teaspoon vanilla extract

    1/4 cup pumpkin seeds
    Directions:
    Preheat oven to 350 degrees. Grease a muffin pan with cooking spray.

    Mix dry ingredients in a large bowl and set aside.

    In a separate bowl, whisk eggs, oil, vanilla extract, applesauce, and maple syrup. Stir in zucchini and carrots.

    Add the wet ingredients to the dry ingredients and stir.

    Fill muffin tin 3/4 full and top with pumpkin seeds and bake for ~20 min, or until an inserted toothpick comes out clean.
    Yield:
    20 muffins
    Nutrition Tip:
    Carrot’s claim to fame is eye health ...
  • Description:
    Sheetali (Cooling Breath) may help cool the body and regulate stress-induced heat.

    Here's how to do it:

    Sit upright in a comfortable posture.

    Roll the sides of your tongue upward to form a tube.

    Inhale deeply and slowly through the tongue “tube,” feeling the air cool as it passes.

    Close your mouth, optionally hold briefly, and exhale gently through the nose.

    Begin with 5–10 rounds (2–3 minutes), gradually extending up to 10–15 minutes.

    Benefits:

    Cools body temperature – especially helpful in hot weather or after intense activity

    Calms the nervous system – stimulates the parasympathetic (“rest and digest”) response, reducing stress and anxiety

    Lowers blood pressure & heart rate

    Improves digestion – alleviates acidity and enhances metabolic balance

    Boosts mental clarity & mood – reduces irritability

    Skin & inflammation support – may soothe rashes and internal infl...
  • 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 our March workshops are at capacity and now closed.

    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 you would like to sketch ...
  • 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...