Healing Modalities: Mindfulness-based Stress Reduction, Reiki and Yoga

In addition to exercise (covered in summer 2025 newsletter) and a Paleo-Mediterranean diet that is low in carbohydrates, there are several healing modalities that can improve function, enhance recovery, and bolster quality of life for women with breast cancer. Illness can cause stress, anxiety, fatigue and depression, and ongoing side effects. Healing modalities have clinical benefits for their effectiveness at improving well-being and quality of life.

Mindfulness-based Stress Reduction

MBSR (Mindfulness-Based Stress Reduction) is a structured, evidence-based mind–body program designed to reduce stress, improve coping, and support physical and emotional healing. It is not psychotherapy and not spiritual, though it draws from secular mindfulness practices.

Many large cancer centers offer an 8-week program based on the work of Jon Kabat-Zinn, PhD. During the program, participants will learn how to pay attention to present-moment experience by noticing thoughts, emotions, and body sensations without judgment. This “watching” allows a person to respond to stress more skillfully rather than react automatically. Meditation and mindful movement, coupled with education around stress physiology are the core activities of MBSR. Clinical trials have shown that MBSR reduces anxiety and depression, cancer-related fatigue, fear of recurrence and pain; and that it improves sleep quality and quality of life. 

If an 8-week structured program is not available at your cancer center for in-person participation, you can check out the following resources. Many are virtual and offer low-cost/free programs:

• Smith Center 
• Palouse Mindfulness
• UMass Memorial Health Center for Mindfulness Online MBSR 
• Mindful Leader MBSR 
• Stillpoint Mindfulness Online MBSR 
• LK Wellness Foundation MBSR 
• Calma Online MBSR

Yoga

A gentle, slow yoga practice can improve range of motion, posture, lymphatic flow, and provide calm and restoration for an agitated mood. Yoga and yoga meditation can lead to enhanced body awareness and nervous-system regulation. Yoga does not have to have a spiritual component to be effective, although the practice stems from ancient Indian ritual.

In the US, yoga can be found in many forms, and I would caution engaging in hot, power, Bikram, or Ashtanga classes, especially if you are undergoing cancer treatment. Slow flow, restorative, chair yoga, Yoga Nidra, Hatha, and prop-assisted Iyengar yoga can be supportive and healing for your nervous system.

Benefits of yoga include reduced fatigue, anxiety and depression, reduced fear of recurrence, plus improvement to lymphedema symptoms; and improved sleep quality and shoulder range of motion after surgery. If you have lymphedema or peripheral neuropathy, please discuss starting a yoga practice with your medical team first. 

There are yoga studios everywhere, so ask some questions to find the right one: 

• What kinds of yoga do you offer?
• Do your instructors have 200+ hours of training, and if so in which style of practice?
• Do your instructors have experience working with individuals who have had cancer, or other health challenges? What is the process for communication modifications?
• What temperature is the studio during practice? 
• Show up early; let the teacher know you'll be modifying and ask for their help with suggestions
• Feel confident modifying to your needs (special blocks for sensitive wrists, pads for knees, cold towel or electrolyte water, bolster). 
• Take a private lesson: many studios offer private lessons and 1:1 classes. Spending time with an instructor can help you figure out your modifications and will bring so much more comfort, confidence and joy to your practice
• Search the Internet for online free classes (or in-person in your area) that specialize in creating yoga experiences for people dealing with cancer. Some resources: Yoga4Cancer, Mindset and Wellbeing Yoga Video Library, Smith Center Virtual Classes, and CancerLifeLine. 

Reiki

Reiki is a biofield or energy-based complementary therapy originating in Japan in the early 20th century. A practitioner places their hands lightly on or just above the body with the intention of promoting relaxation and balance. The practitioner, a Reiki Master, does not manipulate the tissue; rather, will move energy over the body with healing intent. A relaxation response is the typical result. Effects can be reduction of anxiety, stress, emotional distress, mild pain, and fatigue, and can generate a sense of wellbeing.  

Many Reiki Masters also provide a “sound bath,” a musical series of tones emanating from glass or metal bowls, chimes, gongs and tuning forks at certain frequencies to attune to the body’s energy. A sound bath can instill a lasting relaxation response. For those with tinnitus or other auditory impairment, PTSD related to sounds, or migraines, or broken bones, the vibrations of a sound bath may not be right for you. 

To find a sound bath near you, search Eventbrite, Facebook, local yoga studio/meditation calendars, and wellness center newsletters. Here is one provider that I’ve had good experiences with: Anica Popovic, Issaquah, WA. 

These and many other healing modalities are relaxing, and are valued complementary practices that can help improve emotional resilience in the face of cancer.