Breast Investigators

by Debbie Woodbury, founder WhereWeGoNow.com

With realization of one's own potential and self-confidence in one's ability, one can build a better world. Dalai Lama

Sometime in the 1980's or early 1990's I decided to stop wearing jeans because I looked horrible in them. I held my thighs responsible for what I saw in the mirror. Many years later, I rediscovered jeans and now wear them all the time. What changed? (Hint: There is no way I actually got thinner over the decades.)

What completely escaped me all those decades ago was that fashion itself doomed me to failure. The jean style back then was high-waisted (well above the belly-button) with tapered legs. I put them on and instantly looked like a pear on stilts. What's more, they flattened out my derriere, making it look wider than it actually was. Today that same jean style is affectionately known as the Mom Jean. If you are wearing them right now, I apologize if I offend, but believe me when I say that you can do so much better.

Is it any wonder I felt ugly when I wore those jeans? Of course not. What is a wonder is how easily I took the blame for what I saw in the mirror. Rather than recognize that the jean itself was wrong for my body, I labeled my body as wrong. What I saw in the mirror mirrored my self-confidence. I completely believe that true beauty lies within. But, if we look in the mirror and see something horrifying, it's hard to get past it sometimes. That's why I had such a hard time with the scars from my mastectomy and reconstructive surgery that first summer. When I looked in the mirror, the butchery my body underwent to treat a disease became a part of my self image. Just like those jeans, the ugliness of my surgeries projected ugliness onto me.

As time went on, I realized I did not have to label myself as damaged and ugly. I participated in the American Cancer Society's "Look Good...Feel Better" program and had a wonderful experience. I joined a rehabilitative exercise class, signed up at the local YMCA and began doing yoga. Taking back control over my body gave me self-confidence which exceeded the level I had pre-cancer.

Self-confidence has many sources, but I think one of the most important is the support we give ourselves. Most of us do feel better when we look good. Take a class, expand your horizons, make your nest comfortable and nurturing. When you give yourself the support you need to feel better, you give yourself the gift of self-confidence. From there, who knows what you can do to build a better world?

Did your level of self-confidence take a hit because of cancer? What are you doing to build it back up? 

ABOUT: Debbie Woodbury is a cancer survivor, blogger, speaker and advocate. She created WhereWeGoNow.com, an interactive online community for cancer survivors living life beyond cancer. Join her to share and connect with other survivors!

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Twitter: DebbieWWGN
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Copyright 2012 Where We Go Now, LLC

Yoga creates harmony of mind and body. It has become center stage in the offerings of complementary therapies for breast cancer recovery. Yoga is now offered in conjunction with other standards of medical care.

Physically yoga can be an extremely important part of recovery wellness. It helps remove unwanted debris and toxins from the lungs, skin and colon.  By moving the body, stretching muscles and breathing deeply the toxins are physically released. This undoubtably helps cleanse the body. Yoga will eliminate ama (toxic residue) from the cells, move the lymph through the lymphatic system, and bring the mind into clarity. This clarity of mind encourages good decisions which then encourages more good decisions.

Emotionally yoga will remove anger, sadness and fear. It will give you a sense of inner strength, balance and mental flexibility. The Autonomic Nervous System becomes balanced especially when synchronizing with the breath and the movement. Resulting in the mind settling down and the body feeling energized.

Make sure you begin with your  physicians approval. Find a well qualified yoga teacher.  Do what you can; maybe starting with a gentle or restorative yoga practice first.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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The diaphragmatic breath is the most calming and therapeutic breath. When constant stress leads to restriction of connective and muscular tissue in the chest area; a decrease in ROM (Range of Motion) is experienced. This decrease is due in part to unconscious shallow breathing. The chest does not expand as much as it would with slower and deeper breaths. Deeper diaphragmatic breathing is efficient because of the greater amounts of oxygen being drawn in the blood which then flows in the lower lobes of the lungs. Breathe Consciously. “It is as simple as oxygen helping to nourish the body, the muscles, and organs which then provides relief from stress, fear and anxiety. Slow, deep, and relaxed breaths calm the autonomic nervous system, producing balanced stable energy.  Conscious breathing does improve the body’s immune function, and lower blood pressure. Make a conscious decision to start with 5 to 10 minutes a day of deep breathing. 

To learn yoga breathing techniques visit Breast Cancer Yoga and download our “Breast Cancer Yoga Breathing Techniques” E-book

Author & Founder: Diana Ross, E-RYT 500

January 26, 2012

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No pose is too big or too small, all you need is the right yoga props and a good attitude. Pick a restorative yoga practice of your choice that will offer an opportunity to explore different props and different poses. Using flowing movements before coming into a sustain pose with props will help to warm up muscles, and offer the opportunity to settle down. Movement also provide the chance to shed restlessness and any agitation before settling into a place of surrender.

Props are to be use, so use them generously; blocks, pillows, bolsters, blankets, sandbags, eye pillows and belts. The more support that is felt, the deeper sense of relaxation and nurturance. Make sure when using the props that they feel “just right.”  A little adjustment here, or a little adjustment there, can make all the difference in the world. I mean that, so please explore the placements of the props. One inch can transform a supported pose; allowing you to  feel like you are in heaven. Here in lies your opportunity to tune inwards, and intuitively feel what is needed. For some, restorative poses may create a challenge for the mind to settle down and relax, so don’t be hard on yourself; just allow it to happen.  In time and with practice the feelings of comfort and healing will draw you into the present moment, where the real work is for peace and acceptance. The power of the props are not just to support the physical body through this time of healing but a time to find a quiet understanding. This is where questions are either answered or they lose their importance.

Taking this valuable time for yourself to be supported with props is imperative. When in breast cancer recovery this maybe a time for emotional healing to be felt and absorbed. It will awaken an awareness inside, where we need not pretend; but realize we can become responsible for change. This awareness exists beyond words and props.
 
By: Diana Ross, E-RYT 500
Founder: Breast Cancer Yoga

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Breast Cancer Yoga has released Standing Yoga Poses E-book as apart of our "Healthy & Hopeful Lifestyle" E-book Series. Free preview of Standing Yoga Poses

Standing Yoga Poses E-book Contains

“Healthy & Hopeful Lifestyle” E-book Series contain specific restorative yoga poses that assist in breast cancer post-surgical recovery, fatigue and lymphedema management. Also included is a standing therapeutic breathing exercise which is an essential tool for reduction of stress, anxiety and depression. Complementary Therapies included in this E-book are herbal teas, massage oils, and aromatherapy to further enhance healing.

Benefits of Standing Yoga Poses

Standing Yoga Poses E-book introduces our first “upright” yoga series. Here the emphasis is placed on developing stamina, flexibility and strength. Balance is a key component in standing. The use of legs and arms builds the whole body. This provides a clearer understanding on how we control our physical and emotional direction by developing this sense of being grounded and being present.

Yoga Helps Overcome Obstacles During Recovery

Remember as you begin to practice yoga poses with awareness, you not only begin to feel better but you will also be able to feel; that is, you become sensitive to everything and everyone around you. As inner awareness expands and deepens both within and outside the body, we consciously begin to overcome obstacles of fear, pain, anxiety. You can practice yoga in such a way that the practice becomes a much “larger yoga.” Our true nature is revealed through this new sensitivity and awareness. We intuitively begin to discover how to overcome certain obstacles on this journey with breast cancer.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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Necessary Lifestyle Choices for Optimum Health

Exercise – Yoga

Practicing restorative yoga has shown through studies to encourage and improve sleep and to enhance overall quality of life. (Reuters Health) – About one third of breast cancer survivors experience fatigue that affects their quality of life. A new study found that doing yoga might help restore some lost vitality. There are some simple suggestions to start exploring a change in vitality.

• Find a restorative yoga class  
• Buy a therapeutic yoga DVD
• Watch Breast Cancer Yoga on YouTube

• Order a vegetarian/vegan starter kit
• Start by adding healthy food choices to diet

• Find a water store and get alkaline water by the gallon (it usually stays charged with negative ions for up to 48 hours)
• Purchase if possible a home alkaline water system that filters pollutants as well as charging the water with negative ions and anti oxidants
• Benefit from the many ways to use alkaline water like necessary hydration for the body’s cells

• Purchase a therapeutic breathing CD
• Read books on how to breathe correctly
• Explore breathing exercise e-books

• Have a daily joke sent to your e-mail
• Watch funny YouTube videos
• Listen to the comedy channel on the radio
• Download comedians from iTunes

Supported and Safe Poses

Using yoga props can make all the difference in the world for a person to feel safe, supported and nurtured. Props create a perception that the Earth is rising up to provide support, and create a feeling of being safe. Using blocks, blankets and bolsters decreases muscular tension and anxiety about letting go or falling in a pose. Yoga props also provide the opportunity to surrender deeper into a pose, without the distraction of strain or pain. After surgeries or treatments it is common to feel tight, inflexible and weakened. It is here where yoga props can facilitate great physical and emotional change.  

Yoga Pose Without Discomfort

Yogis of the past used props, such as ropes, stones and wooden logs to help support a yoga pose. These props served great purpose when an aspiring student lacked yoga experience, had not stretched their muscles enough, or could hold a pose without discomfort for any significant time. Here to they offered great support for the body.

Relieve Pain With Yoga Props

A restorative yoga therapy such as Breast Cancer Yoga, which uses many yoga props, serve a valuable function of support before and after surgery, especially when there is ongoing stress or limited ROM (Range of Motion) in the arms, back and chest. Poses that are properly supported with props can help in breast cancer recovery by relieving associated pain and discomfort. By taking pressure off the joints and muscles of the body, a person may be able to relax more and focus better on the breath, and to then hold the pose longer. Being able to let go and surrender in a pose comfortably allows the mind and body to feel safe and nurtured. 

Most importantly, when props are used correctly, they allow the body to come into a natural and balanced state of alignment.  When the body is aligned, the mind feels balanced as well. Once the body and the mind unite, the breath too becomes aligned and brings a deeper, internal state of peace.

 

By: Diana Ross, E-RYT 500

Founder & Survivor: Breast Cancer Yoga

 

 

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Anxiety Triggers

For many depression sufferers, anxiety can be quite formidable. Anticipation of having breast cancer, potentially having to do chemotherapy or radiation treatments can trigger great anxiety. This anxiety can then disrupt any normal physical or emotional functioning. Besides when anxiety is great enough it can bring on fatigue, sleeplessness, the jitters, irritability and painful headaches.  Not very good for recovery.

Remedy to Reduce Anxiety

Anxious people tend to take short, shallow breaths which create an erratic heartbeat, dizziness and even lightheadedness. Fear may play a huge role in these physical changes. It is not unusual to treat these symptoms with medication. These medications run the possibility of becoming addictive. Instead of taking something that could become a problem, why not turn to your own breathe as a possible solution to anxiety. One simple remedy to reduce anxiety is to learn how to breathe slowly and deeply. Slow inhales and exhales with your complete attention can be quite amazing.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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Mothers Day is a day to reflect on our love for Mom and to recognize that nothing else contributes to our own strengths, confidence and ability to love than having been loved deeply and unconditionally by our Mothers.  Mothers Day has also become a day of activism among women and families touched by cancer.

This year Mothers Day has been designated as “Women’s Health and Cancer Awareness Day”! Individuals, teams, organizations and communities everywhere are using this day to advocate for the well-being of Mothers.  Mothers Day has also become a time to get out and get moving in solidarity, in memory of loved ones and in an effort to raise the funds that will enable us to defeat cancer.

Ten years ago, my sister was diagnosed with breast cancer. I traveled to NYC on Mothers Day weekend to join her team in the Revlon Run/Walk for Women, a premier event to raise money for the fight against women’s cancer. I began this race with a heavy heart as this was my second sister to be diagnosed with breast cancer.  It was quite an emotional event for me to see so many thousands of participants with a common mission - to support a mother, sister, aunt or just a friend in the battle against women’s cancer. I was enveloped in a massive sea of strangers, all deeply connected by a determination to beat cancer.  This event opened my eyes to the empowering and inspiring roles these events play in our collective experiences with cancer.

This massive movement to raise awareness through athletic endeavors has been steadily growing over the past decade as well as the notion that moderate exercise during cancer therapy is not only safe and possible, but it can actually improve physical functioning and quality of life!  Many cancer care teams are now urging their patients to be as physically active as possible during their treatment.   Participating in a cancer awareness event may be just what you need to transform exercise into a source of fun, stress relief, hope and a sense of solidarity and empowerment.  Time to get moving to “unite and fight” and together we can do our part to try and banish cancer from our lives and those of our children.

Some premier events worth noting:

Yoga Unites for Living Beyond Breast Cancer, Revlon Run/Walk for Women, Walk to Empower (held in 10 Cities), Mother’s Day Classic (Australia), Susan G Komen Mother’s Day Race for the Cure - held in many cities!

Susan M. Beausang

4women.com