DFCI Zakim Center

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  • 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.
  • Description:
    Diaphragmatic breathing (or belly breathing) is a foundational breath practice for parasympathetic activation and pain relief.

    Here's how to do it:

    1) Find a comfortable position – Sit or lie down.

    2) Place one hand on your chest, and the other on your belly (just below the rib cage).

    3) Inhale slowly through your nose and feel your belly rise.

    4) Exhale slowly through your mouth (or nose, if preferred). Feel your belly fall as the diaphragm relaxes.

    5) Repeat for 5–10 minutes, focusing on keeping your chest still and your belly moving.

    6) You can start with 4–6 breaths per minute, which means around 10 seconds per full breath cycle.

    Tips:

    Lay down and place hands on belly, or place a towel/yoga block on abdomen

    Benefits:

    Increased lymph flow

    Activates parasympathetic nervous system
  • Description:
    En este episodio de Preguntas sobre el Cáncer con Dana-Farber, Christina Conte, RDN, LDN, dietista del Dana-Farber Cancer Institute, destaca el impacto de los alimentos con azúcares añadidos, sodio e ingredientes artificiales en el riesgo de cáncer, y enfatiza la importancia de mantener una dieta balanceada. 
    Descubra más sobre terapias integrativas y vida saludable en Dana-Farber. https://www.dana-farber.org/patient-family/support-services/integrative-therapies  Vea aquí más episodios de Preguntas sobre el Cáncer. https://www.youtube.com/playlist?list=PLPLXayOtubE2LViqKyqzLOitjINE2JWvT