Posted 4 years ago

Mindful Breathing: Breaths to Relaxation

Mindful Breathing, Breaths to Relaxation is an easy technique. When practiced for as few as 10 minutes each day, it can help you control stress and decrease anxiety. Meditation also improves cardiovascular health and can help achieve a higher capacity for relaxation.

This relation practice has been used for thousands of years. Meditation has gained acceptance by physicians and therapists worldwide as a means of relieving symptoms of conditions of serious illnesses such as cancer.

The relaxation response from meditation is designed to elicit the opposite bodily reaction from the “fight or flight” response — a state of deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies daily to achieve this state of relaxation can lead to enhanced mood, lower blood pressure, improved digestion, and a reduction of everyday stress.

Let’s Begin…

Mindful Breathing Breaths to RelaxationGet in a comfortable position as possible.

Sit down.

Hands in your lap.

Close your eyes if you would like.

Do a quick body and mind scan.

We hold stress in our shoulders, our back, or another area of the body. Other times we are frustrated or worried, or our thoughts are racing.

Where do you feel stress, tension, or upset?

Rate it from 1 (very low) to 5 (very high) stress, anxiety, or pressure.

At least four breaths in through the nose and out through your mouth.Mindful Breathing: Breaths to Relaxation

Breath deep without any pain.

Fill your lungs and even imagine filling your mind like your filling up a vase with fresh air.


Visualize your word or your breath moving through your mind and body, cleaning out the stress and upset.

Concentrate on your breathing and your breath.

Mouth your relaxing word or phrase as you exhale.

Grip as you breathe in a release as you exhale on the last two breaths if you would like.

Mindful Breathing, Breaths to Relaxation is something that your entire family can benefit from during these uncertain times.

About the Author, Kelly B. Huey, MSW, LCSW, OSW-C

Kelly Huey Director of Integrative Services

Kelly is a licensed clinical social worker. She graduated from Arizona State University with a Masters Degree in Social Work and also received her Bachelors of Social Work from ASU. She has over 32 years of health care experience.

She has worked as a medical social worker assisting patients in oncology, palliative care, and hospice. She is credentialed with many insurance companies to provide counseling services. She has her certificate as an oncology social worker from the Association of Oncology Social Workers. “I am privileged and honored to work and be involved in people’s lives during their difficult times.”

About Ironwood Cancer & Research Centers

Ironwood Cancer & Research Centers (ICRC) is the largest multi-specialty oncology network in the Greater Metro Phoenix area. They have over 100 medical providers, a robust Integrative Services program and a dedicated clinical research department. Ironwood Cancer & Research Centers has 15 valley locations and five comprehensive cancer care centers that offer a multi-disciplinary approach for expedited personalized patient care. For more information, please visit our website at