DFCI Zakim Center

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  • Description:
    Ramel Rones, Tai Chi Master, demonstrates Qigong and Tai Chi techniques for the health of your feet. Most of this class can be performed sitting or standing. All levels welcome.

    Massage through movement and self-massage are the Qigong and Tai Chi ways to remove stagnation and increase circulation in the legs, feet and toes. Deep breathing, meditation, visualizations and energy work adds another dimension to your journey towards better health in your feet and the rest of your physical and energetic bodies.

    Some of what we learn and practice:

    Hula-Hoop with Foot Massage

    Crane on Bamboo

    Eagle Flying

    Duck Walking

    Tai Chi Walking Meditation

    Cloud Legs Meditation

    Foot Self Massage

    Sunset Cleansing

  • 2-2-4 Breathing

    30 Mar, 2026
    Description:
    2-2-4 Breathing is a simple breathing technique that may trigger relaxation, reduce stress, and improve focus.

    Here's how to do it:

    Inhale gently through the nose for 2 counts

    Hold the breath for 2 counts

    Exhale slowly through the nose (or mouth) for 4 counts

    This pattern can be repeated for 1–5 minutes (or longer, if comfortable).

    Benefits:

    Longer exhale → parasympathetic activation: Extending the exhale stimulates the vagus nerve, shifting the body into “rest and digest” mode.

    Slows down breathing rate: Helps reduce over-breathing (hyperventilation) and balances oxygen–carbon dioxide exchange.

    Mind–body grounding: Counting provides a gentle focus, which reduces rumination and anxiety.

  • Finger Lift-Off

    24 Mar, 2026
    Description:
    Finger Lift-Off is a breathing technique that combines breath and tactile grounding for calm and focus.

    Here's how to do it:

    Place hands into your lap

    Inhale lift all 10 fingers off your lap, while keeping your palm connected to your lap

    Exhale slowly return one finger at a time down on your lap until the exhale is complete

  • Finger Slides

    16 Mar, 2026
    Description:
    Finger Slides is a breathing technique paired with a tactile sensation of release/relief.

    Here's how to do it:

    With one index finger, start to draw a line up the other hands thumb as you inhale, exhale as you slide down the webspace, continue with each finger.

    Inhale as you trace up the finger.

    Exhale as you slide down.

  • Lion's Breath

    9 Mar, 2026
    Description:
    Lion's Breath (Simhasana) is a powerful yogic breathing technique designed to release tension, especially in the face and chest, and to boost confidence and vitality. It’s often used in yoga practices to clear emotional or energetic blockages.

    Here's how to do it:

    Come into a comfortable seated position

    Place your hands on your knees, fingers spread wide.

    Inhale deeply through your nose.

    Exhale forcefully through your mouth.

    Open your mouth wide.

    Stick your tongue out and stretch it downward toward your chin.

    Exhale with a strong "ha" sound from deep in your belly.

    At the same time, open your eyes wide and gaze upward or at the space between your eyebrows (called "third eye").

    Repeat 3–5 times, or more if desired.

    Benefits:

    Relieves tension in the face, neck, and chest

    Stimulates the throat chakra

    Helps release negative emotions like frustration and anger
    ...
  • Description:
    Este guión de relajación le ayudará a liberar la tensión y el estrés del día antes de dormir. En este video encontrará diferentes técnicas para calmar la mente y el cuerpo: ejercicios de respiración, un recorrido de relajación por todo el cuerpo y prácticas de atención plena. Con ellas podrás observar sus pensamientos y emociones con más claridad, sin forzar ningún cambio, solo dejando que todo fluya naturalmente.
  • Description:
    Physiological Sigh is a breathing exercise that is a rapid, effective way to reduce acute emotional distress.

    Here's how to do it:

    Sit or stand comfortably with a relaxed posture.

    First, inhale deeply and fully.

    Then, without exhaling, take a second smaller inhale to fully inflate your lungs.

    Exhale slowly and fully through your mouth, letting the air release completely.

    Repeat 3–5 times, or as needed to feel calmer.

    Benefits:

    The double inhale helps fully expand the lungs, increasing oxygen intake.

    The long exhale activates the parasympathetic nervous system (the “rest and digest” response), reducing heart rate and calming your mind.

    This helps reduce feelings of anxiety, tension, and even mild panic quickly.

    When to do this:

    When feeling anxious or stressed

    Before a stressful event or presentation

    To break a cycle of shallow or rapid breathing

    Anytim...
  • 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:
    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: