[Narrator] 

The next portion of this program is a brief demonstration of focused breathing and muscle relaxation exercises that you can try. As you may find, sometimes a few simple changes can make a big difference in how you feel. If you would like to find out more information about this and other techniques or programs like it, contact the social worker or nurse at your local hospital or check out the resources in the booklet that comes with this Cancer Survival Toolbox.

Here's how Joan, an oncology nurse, helps survivors learn focused breathing and imagery exercises. Why not practice along.

[Joan]

(Relaxing background music)

First, find a comfortable place to sit and relax. It's best to stretch out on a couch or bed. If you're sitting in a chair, you may be most comfortable stretching your legs out and crossing them at the ankles. Rest your hands comfortably on your lap or at your sides. To begin focused breathing, take a slow, deep breath. Then, blow the air out gently through your lips. As you let the breath out, allow your body to settle in and let all your muscles relax. This is called a "cleansing breath," because it can help you start cleansing your body of stress. Next, allow your eyes to gently close. With your eyes closed, focus your thoughts on a spot in the middle of your forehead. Now, breathe in slowly through your nose… notice that the air feels cool. Let the cool air in. Now, as you blow the air out gently through your lips, notice it feels warmer. Imagine as you breathe in that the cool, clean air is bringing in replenishment. As you breathe out, imagine that you are letting out your stress. Focus on each breath. Notice that your chest rises as you let the cool air in—and notice how your chest relaxes as you breathe the air out.

Continue to breathe in and out in this comfortable way. In your mind, scan your body for any areas of remaining stress. Imagine that the cool air is flowing right to those spots where there may still be some stress. Now, imagine that the flow of cool air releases that stress, so that, as you breathe out, the stress flows right out of your body

[Narrator]

Now, Joan will begin the progressive muscle relaxation. This exercise will take a couple of minutes. She will give you instructions to tighten various muscle groups around your body, to feel the tension, and then release the tension. If you feel discomfort in any muscle group, simply imagine yourself tensing and then relaxing the muscles instead of actually doing this.

[Joan]

After your focused breathing exercises, stay in your relaxed position. Starting with your feet, curl your toes under to tighten the muscles in your feet, feel the tension hold it for the count of 1, 2, 3, 4, 5, now release…. and just let the tension flow out through the bottoms of your feet.

Now, your calves. Tighten the muscles in your calves. Feel the tension and hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let the tension flow out through the bottoms of your feet.

Now, the muscles in your thighs, tighten the muscles, feel the tension hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let the tension flow out, down your legs and out through the bottoms of your feet.

Now, the muscles in your pelvis and buttocks. Tighten the muscles, feel the tension hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let the tension flow out.

Now the muscles in your stomach and abdomen, feel the tension hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let the tension flow out.

Now, your hands. Squeeze your hands into a fist. Feel the tension in your hands and your arms. Hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let the tension flow out through the palms of your hands.

Now, your shoulders. Squeeze your shoulders up toward your ears, feel the tension. Hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let go of that tension.

Now, the muscles in your face. Squeeze your face muscles, tighten the muscles. Feel the tension. Hold it for the count of 1, 2, 3, 4, 5. Now release…. and just let go of any remaining tension.

Now, just focus again on your breathing. Notice how relaxed your body feels as you allow it to be supported by the couch or the chair. As you breathe in, say, "I am," and as you breathe out say, "relaxed." Again breathing in, say, "I am" and out, say "relaxed." And when you are ready, you can open your eyes slowly and continue on, enjoying this feeling of being relaxed.

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