Gentle Breathing

A simple, slow breathing practice you can do anywhere — in a waiting room, during treatment, or in bed.

Why slow breathing helps

Slow, deliberate breathing is one of the simplest relaxation practices there is. According to the National Institutes of Health's National Center for Complementary and Integrative Health, relaxation techniques that include slow breathing can help reduce feelings of stress and support relaxation. It costs nothing, needs no equipment, and can be done lying down, sitting in a waiting room, or during an infusion.

To be clear about what breathing practice is and is not: it is a way to feel calmer in a difficult moment. It does not treat cancer, and it is not a substitute for anything your healthcare team recommends.

A simple practice

Settle into whatever position you are in. There is no need to sit up straight or close your eyes unless you want to.
Breathe in slowly through your nose for a count of about four.
Breathe out even more slowly, through your nose or pursed lips, for a count of about six.
Let the out-breath be soft, like a sigh. Then let the next breath arrive on its own.
Continue for a minute or two — about five to six breaths per minute. If counting feels like work, drop the numbers and just keep the exhale longer than the inhale.

If focusing on your breath ever feels uncomfortable — some people find it does, especially with breathlessness or anxiety — stop, and rest your attention on something else instead: sounds in the room, the weight of the blanket, your hands.

A short phrase can ride along with the breath if you find it comforting:

Breathe in peace. Breathe out worry.

Try it below

The pacer below moves at a calm pace of roughly five to six breaths per minute. Follow it with your breath for as long as feels good.

Breathe with the circle

It grows as you breathe in, and softens as you breathe out — about five to six breaths per minute. Stop whenever you like.