Farah Hassanbhai-Kapoor has been a yoga practitioner for over 30 years. She obtained her RTY-200 from Three Queens Yoga in Philadelphia and is a certified teacher at Yoga Alliance International. Farah is also a member of the Women’s Board at Jefferson Hospital in Philadelphia, and is co-author of a recent report, “Creating a Vision of Women-Centric Cancer Care”. (Published FemTech Summit, 2023.)
Farah has worked with a number of breast cancer survivors virtually. If you or anyone who is a breast cancer survivor is interested in practicing yoga virtually with Farah, learn more on her website:
What is Pranayama?
It is common for us to hear about Yoga, but what exactly is Pranayama? Pranayama is the 4th limb of the eight-field path of Yoga, which works with the mind and the organs of respiration. It is both a physical practice and a form of meditation. When broken down, ‘Prana’ can mean life force or breath, and ‘Ayama’ is control or regulation. Hence, Pranayama can be known as the regulation of breath.
The goal of Pranayama is to strengthen the connection between the body and mind as well as promote relaxation and mindfulness. Through controlling the breath, this practice helps supply the body with oxygen while removing toxins, allowing the practitioners to reap physiological healing and health benefits.
How Can Pranayama Help With Cancer?
While Pranayama cannot cure cancer, it can help patients cope with the symptoms associated with cancer treatment as well as heal the mental-emotional stress they experienced in their cancer journey. It is a safe and effective way to counteract many of the negative physical and emotional effects of cancer.
Benefits of Pranayama for Cancer Patients
1. Relieve Fatigue
Based on the British Journal of Cancer, fatigue is one of the most prevalent cancer-related symptoms and it often causes the most adverse impact on the patient’s functional abilities and quality of life.
Several studies conducted have shown that an increase in the Pranayama practice is correlated with a decrease in fatigue observed in patients.
2. Reduce Stress
Battling cancer does not only affect the physical body but also emotional and mental health. Cancer journeys can be stressful and may cause patients to feel depressed and anxious.
Pranayama can reduce stress levels by supporting the parasympathetic nervous system, activating what is commonly known as the “relaxation response”.
3. Improve Sleep
When your body is under constant physical and mental stress, it can keep you from falling asleep and staying asleep. Pranayama can help with insomnia and make it easier for cancer patients to relax at night.
It is possible to feel Pranayama’s effects with just five minutes of practice. According to a study, breathing rates and heart rates slowed down within 5 minutes of Bhramari Pranayama (a breathing technique) practice. This calms the body down and prepares cancer patients for restful sleep.
4. Increase Mindfulness
Breathing is something we normally do without giving much thought to it. But when practicing Pranayama, it is important for one to be aware of the breath and how it feels. The practice focuses on the present moment, not the past or the future – this is what we mean by mindfulness.
Research has shown that those who practice Pranayama display a higher level of mindfulness in comparison to those who do not. They are also able to regulate their emotions better, showing less signs of aggression.
Exercise 1: Nadi Shuddhi Pranayama (Alternate Nostril Breathing)
Benefits:
Relax your body and mind, reduce anxiety, induce deeper sleep, and promote overall well-being.
How to Practice:
With a thumb, hold down your right nostril to allow inhalation only through the left. Take a deep breath.
Close your left nostril with your ring finger and exhale slowly through the right.
In the same position, inhale with your right nostril.
Close the right nostril with your thumb and exhale slowly through the left.
Repeat this sequence for 10 rounds.
Exercise 2: Bhramari Pranayama (Humming Bee Breath)
Benefits:
Relax your body and mind, reduce anxiety, induce deeper sleep, and promote overall well-being.
How to Practice:
Sit in any comfortable crossed-leg position with back and neck erect.
Keep your tongue to the upper palate and close the lips.
Close your ears with thumbs and cover eyes with remaining fingers.
Inhale deeply and produce the humming bee sound while exhaling from the throat.
Continue this practice for 10 rounds.
Exercise 3: Hands In & Out Breathing
Benefits:
Overcome fatigue, make the mind more active to carry on with your day and promote overall well-being.
How to Practice:
Sit with your back erect and lengthen the arms in the front of your body with palms facing each other.
With inhalation spread the hands and open the chest, while exhaling bring the hands together.
Repeat it for 10 rounds.
At the last round, after inhalation with hands spread, hold the breath for a few seconds and relax.
Sitali and Sitkari
Sitali and Sitkari are two related pranayama techniques where the breath is inhaled through the mouth rather than the nose. In Sitali the sides of the tongue are curled up and the breath is inhaled slowly through this straw-like shape. Not everyone can make this shape with their tongue; however, they can practice Sitkari which has the same benefits.
In Sitkari (Hissing Teeth Breath) the breath is inhaled through closed the teeth (lips open). Both these techniques are cooling for the body so are good to practice in the summer or if you have a lot of Pitta. They are also cooling for your temperament – reducing drives of hunger and thirst.
By including pranayama as part of your yoga practice you will see benefits on a physical, psychological and energetic level.