By Caroline David-Tostevin
The breath is the quiet constant of our lives. Through all the changes, disruptions, and uncertainties of illness, it remains—rising and falling like a tide that does not abandon us. When faced with cancer, where schedules are dictated by medical appointments, treatments, and endless waiting, the breath becomes more than a biological necessity; it becomes a refuge.
Mindful breathing is not simply about drawing in air. It is about returning home to the present moment. To notice the coolness as air enters the nostrils, the expansion of the lungs, the subtle pause at the top of the inhale, and the gentle warmth as air leaves the body. In these small details, we rediscover a truth: we are alive, here, now.
For many people living with cancer, anxiety about the future or regret over the past can take up so much mental space that the present moment feels out of reach. But the breath is always accessible. It is an anchor that grounds us, a rhythm that reminds us that even amidst pain or uncertainty, life continues to move through us.
The science supports what contemplative traditions have long known. Jon Kabat-Zinn’s pioneering mindfulness-based stress reduction (MBSR) programme showed that mindful breathing could reduce stress, improve emotional regulation, and ease the burden of illness (Kabat-Zinn, 1990). More recent studies highlight that cancer patients practising mindful breathing report less emotional distress, improved sleep, and even better immune function (Lengacher et al., 2009). These findings underline a simple truth: something as natural as breathing can help restore balance to body and mind.
What makes mindful breathing so powerful is its simplicity. You need no equipment, no special place, no extended time. Even two minutes of conscious attention to the breath can calm the nervous system, lowering cortisol levels and activating the parasympathetic “rest and restore” response (Brown and Gerbarg, 2005). This makes breath work a deeply compassionate practice for those with limited energy during treatment.
Mindful Invitation:
Set a gentle timer for two minutes. Inhale slowly to the count of four. Pause briefly. Exhale to the count of six. As you breathe, allow your shoulders to drop, your jaw to unclench, and your mind to soften. Notice how the body, in its quiet wisdom, knows how to return to calm.
References
Brown, R.P. and Gerbarg, P.L. (2005) ‘Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines’, Journal of Alternative and Complementary Medicine, 11(4), pp. 711–717.
Kabat-Zinn, J. (1990) Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte.
Lengacher, C.A., Johnson-Mallard, V., Post-White, J., Moscoso, M.S., Jacobsen, P.B., Klein, T.W., Widen, R.H., Fitzgerald, S.G., Shelton, M.M. and Barta, M. (2009) ‘Randomized controlled trial of mindfulness-based stress reduction (MBSR) in breast cancer patients’, Psycho-Oncology, 18(12), pp. 1261–1272.
For more, read my book Mindful Poetic Reflections During & After Cancer: 365 Daily Reflections & Affirmations and follow my Instagram @poetictrend: https://www.instagram.com/reel/DP3Yw9BjV0m/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
