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"The breath is the bridge which connects life to consciousness, which unites your body to your thoughts."
Discover how clinical research and the NCCN support yoga as a powerful tool to reduce cancer-related fatigue by over 60% and help normalize cortisol levels.
Get step-by-step instructions for “Box Breathing" and seated stretches designed to be done anywhere, whether you're in a waiting room chair or resting in bed.
Learn how to manually activate your Vagus Nerve to stop panic in its tracks and reclaim your connection to yourself.
Hey Everyone!
If you’ve been hanging out with us for a while, you know I’m all about finding the best of both worlds. We don’t have to pick between Western medicine and natural healing. We can do both.
We can honor the science that attacks the cancer and the holistic practices that nourish the soul.
I know how overwhelming a diagnosis can be. Seriously, when I was going through chemo, my body was screaming in fear. I was doing everything the doctors said, but I felt like I was losing my connection to myself.
That’s why I want to share something today that isn’t just woo-woo, it’s backed by hard science and reputable institutions.
We’re talking about Yoga, Meditation, and Breathwork.
The Science Stuff
We know that stress isn't just a feeling. It's a physical state that floods our bodies with cortisol. But here is the good news, we can flip the switch.
Research shows that yoga is incredibly powerful for combatting Cancer-Related Fatigue (CRF). In fact, studies have shown that yoga interventions can reduce fatigue severity by over 60% and help normalize cortisol levels.
The National Comprehensive Cancer Network (NCCN) even lists yoga as a clinical practice to help manage pain, sleep disorders, and cognitive dysfunction, that chemo brain we all know too well.
What Can You Do
I want you to have tools you can use right now, even if you’re sitting in a chair or lying in bed. Here is a step-by-step guide to nourishing your internal healing system.
1. Box Breathing
We all know that heart-pounding fear before a scan or a doctor's appointment. This technique is my go-to for stopping panic in its tracks.
Deep breathing like this activates the Vagus Nerve, which is like a physical brake pedal for your stress response, lowering your heart rate and blood pressure almost instantly.
Step 1: Inhale through your nose slowly for a count of 4.
Step 2: Hold that breath inside for a count of 4.
Step 3: Exhale slowly through your mouth for a count of 4.
Step 4: Hold the "empty" breath for a count of 4.
Repeat: Do this for just 4 rounds. It improves emotional regulation and helps clear the mind.
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2. Progressive Muscle Relaxation (PMR)
Some days, even sitting in a chair feels like running a marathon. That is okay. This practice is perfect for those days when you need to release tension from the comfort of your bed. Studies show PMR can significantly reduce anxiety and help with chemotherapy side effects.
Step 1: Lie down and close your eyes.
Step 2: Start at your toes. Curl them tight for 5 seconds, then release. Feel the tension melt away.
Step 3: Move to your calves, then thighs, squeezing tight and then letting go.
Step 4: Work your way up, belly, hands, shoulders, face.
Result: By physically tensing and releasing, you are manually turning off the fight or flight switch in your muscles.
3. Seated Cat-Cow
You don’t need a yoga mat for this. You can do it in your waiting room chair. This move helps flush toxins and keeps your spine flexible.
Step 1: Sit tall with your hands on your knees.
Step 2 (Cow): Inhale and arch your back, lifting your chest and chin. Imagine shining a light from your heart.
Step 3 (Cat): Exhale and round your spine, tucking your chin to your chest. Pull your belly button all the way back toward your spine.
Repeat: Do this 3-5 times. Synchronizing the movement with your breath is key to moving that stagnant energy.
4. Seated Spinal Twist
When we spend a lot of time in bed or sitting during treatment, our digestion and backs can suffer. This gentle twist helps massage the internal organs and supports digestion.
Step 1: Sit sideways on a sturdy chair (so the back of the chair is to your right).
Step 2: Inhale and lengthen your spine. Get as tall as possible!
Step 3: Exhale and gently twist to the right, holding the back of the chair with both hands.
Step 4: Breathe deeply into your belly. Don't force it, just let the breath do the work.
Note: If you have bone metastases in your spine, please be gentle and skip deep twisting. Always listen to your body first.
5. Loving-Kindness Meditation
This is my favorite because it feels like a warm hug for your spirit. Research suggests this practice increases feelings of social connection and reduces self-focused anxiety.
Close your eyes and take a deep breath.
Silently repeat these words to yourself: "May I be safe. May I be happy. May I be healthy. May I live with ease."
Then, send that love out to our whole crew: "May we all be safe. May we all be happy."
6. The Spiritual Connection
And guys, never underestimate the power of prayer and faith. Whether you are praying to God or practicing energy healing like Reiki, you are tapping into a biofield that supports your immune system. It’s all connected.
Remember, you don’t have to do it perfectly. Just do the best you can, good, better, best, right?
We are in this together, and I am cheering you on every single step of the way.
With heart,
Carli
Founder of The Cancer Crew
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