Clinical Handbook of Mindfulness (110 page)

Chapter 20 Mindfulness-Based Interventions in Oncology

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10

9

8

7

6

5

4

3

2

1

0

Figure. 20.4.
Balanced mini breathing exercise with counting. (BALANCED MINI 1:

Count from ten down to zero – one number for each in and out breath, like walking

down a set of stairs. With the first diaphragmatic breath say “ten” to yourself; with

the next breath say “nine”; -8-7-6-5-4-3-2-1-0).

Figure. 20.5.
Balanced mini breathing exercise with counting 2. (BALANCED MINI

2: As you inhale, count very slowly up to four. As you exhale, count slowly back down

to one. Do this several times).

Figure. 20.6.
Balanced mini breathing exercise with holding. (BALANCED MINI 3:

After each inhalation pause for a few seconds. After you exhale, pause again for a few

seconds. Do this for several breaths).

Figure. 20.7.
Relaxing mini breathing exercise with holding after the outbreath.

(RELAXING MINI: Triangular breath. Breathe in fully, then out fully. Pause and hold

after the out breath.)

400

L.E. Carlson et al.

Figure. 20.8.
Arousing mini exercise with holding after the inbreath. (AROUSING

MINI: Inverted triangular breath. Breathe out fully, then in fully. Pause and hold after

the in breath).

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