Can mindfulness and relaxation help people with cancer?

Yes, for many people. The National Cancer Institute reports that people with cancer and their caregivers have found relaxation techniques, meditation, and mindfulness helpful. They use them to lower stress and cope with anxiety. There is measured evidence behind that, and there are limits to it.

What the trials actually found

One analysis pooled 29 studies with 3,274 participants. Mindfulness practices in people with cancer significantly reduced psychological distress, fatigue, sleep disturbance, pain, and symptoms of anxiety and depression.

The caveat matters as much as the finding. Most participants in those studies were women with breast cancer, so the results may not carry over to other groups or other cancers.

A 2018 analysis looked beyond cancer, at more than 12,000 people with diagnosed anxiety or depression. Mindfulness-based approaches worked better than no treatment. They worked about as well as established treatments such as cognitive behavioral therapy and antidepressants.

These practices are generally considered low risk, but not zero risk. A 2020 review of 83 studies found about 8% of participants had a negative effect from meditation. The most common were anxiety and depression. That is a similar rate to psychological therapies. If a practice keeps making you feel worse, that is a real result. Tell your team rather than pushing through.

The three practices, and what each one is

Relaxation techniques include muscle tensing and release, breathing exercises, and guided imagery.

Meditation means focusing your attention on something specific, such as an object, a word, a phrase, or your breathing.

Mindfulness is a type of meditation built on awareness of the present moment. In a sitting version, you focus on your breathing or on sensations in your body, and when thoughts arrive you return your attention to now.

Mindfulness does not require stillness or silence. NCI notes you can do a walking meditation indoors or out. You can also fold it into ordinary things like waiting in line, sitting at a bus stop, eating, or being with other people.

A method you can try today

NCI's slow rhythmic breathing exercise is concrete enough to follow without a class.

Stare at an object, or close your eyes and picture a peaceful scene. Take a slow, deep breath. As you breathe in, tense your muscles; as you breathe out, relax them and feel the tension go.

Then settle into slow, comfortable breathing, about 9 to 12 breaths a minute. To keep the rhythm, say silently, "In, one, two. Out, one, two." If you feel out of breath, take one deep breath and carry on. Keep going for up to 10 minutes.

To finish, count silently from one to three, open your eyes, tell yourself "I feel alert and relaxed," and start moving slowly.

Even 5 or 10 minutes may help. A wandering mind is normal; you just bring your attention back.

Where to look for guidance

Be selective about sources. NCI advises using only well-known ones, or those from medical schools and universities. That applies to classes, videos, recordings, and apps alike.

Ask your care team whether mind-body programs are offered where you are treated. Many cancer centers run them. A supervised class removes the guesswork about what to practice and for how long.

None of this replaces treatment for depression or anxiety. If distress is affecting your daily life, ask for a referral as well. Our guide to mindfulness and relaxation in cancer care covers more techniques, and the piece on anxiety and distress during cancer covers when to seek professional help.

Sources

• https://www.cancer.gov/about-cancer/coping/feelings/relaxation
• https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety