Mindfulness Techniques for Anxiety

Anxiety isn’t just “in your head.” It’s a whole-body experience, activating a cascade reaction in your nervous system, which raises cortisol, and keeps you in a constant state of alertness. Over time, this can negatively effect your body's terrain, fuelling fatigue, inflammation, and even chronic disease.

For women with breast cancer, anxiety often shows up in powerful ways. Many women report experiencing emotional dysregulation and significant stress leading up to their diagnosis, during treatment, and even after treatment has ended. The constant uncertainty, combined with physical changes and the impact of medication, can keep the nervous system on high alert long after the immediate crisis has passed.

Mindfulness — the practice of being present, non-judgmentally or with equanimity — has been shown to lower anxiety, calm the nervous system, and improve resilience (Hofmann et al., 2010). The beauty of mindfulness is that it’s within our reach — a habit we can train. It’s free, and it can help us stay grounded even in the midst of uncertainty.

Evidence-Based Mindfulness Tools for Anxiety

1. Breath Work

Breathwork uses intentional breathing to signal safety to the nervous system, allowing the body to enter a state of relaxation and repair. One effective practice is to use the 4–6 breath, where you inhale through the nose for four seconds and exhale for six seconds. Try it for ten rounds, and reduce anxiety while also lowering blood pressure (Jerath et al., 2015).

2. Mindful Meditation

Mindful meditation focuses attention on the present moment without judgment. You can begin by setting aside five minutes each day to notice your breath or body sensations. When the mind wanders, gently bring it back to the breath or the triangle area that includes your mouth and nose. Build your way up to 30 minutes, twice a day. Research shows that mindfulness meditation reduces anxiety, depression, and stress across multiple studies (Goyal et al., 2014).

3. Body Scanning and Somatic Awareness

A body scan is a more advanced technique that invites you to pay attention to physical sensations. Close your eyes and start to sense your toes, while slowly moving upward towards your head, noticing areas of tightness, warmth, or relaxation. Mindfully feeling sensations in your body (somatic awareness) has been shown to lower stress reactivity and improve emotional regulation (Kabat-Zinn, 1990).

4. Mindful Movement

Movement like gentle yoga, tai chi, or walking meditations combine physical and mindful awareness, supporting both body and mind.

5. Nature Connection

Spending time outdoors — walking in a forest, sitting by water, or simply noticing the sounds and smells of nature — can reset your stress response and help you feel grounded. Studies show that time in nature reduces cortisol and supports emotional resilience.

Forgiveness and Emotional Release Practices

4. Ho’oponopono (Hawaiian Forgiveness Practice)

Ho’oponopono is a traditional Hawaiian practice of reconciliation and forgiveness. It uses a simple mantra: “I’m sorry. Please forgive me. Thank you. I love you.” Practicing Ho’oponopono can help release emotional burdens and create inner peace, while also lowering anxiety and stress (Toussaint et al., 2016).

5. Self-Compassion Practices

Self-compassion involves treating yourself with the same kindness you would offer to a close friend. A simple practice is to place your hand on your heart and say: “This is hard right now. I am not alone. May I be kind to myself.” Showing yourself self-compassion decreases anxiety and builds resilience (Neff & Germer, 2013).

Therapist-Guided Mindfulness and Trauma Release

6. Brainspotting

Brainspotting is a therapeutic method that uses eye position to access and process stored trauma. This practice helps resolve deep-seated anxiety by processing unresolved emotional experiences. Early research suggests brainspotting is effective in reducing trauma-related anxiety and symptoms (Grand, 2013).

7. Deep Trauma Release and Somatic Therapy

Deep trauma release, such as Tension and Trauma Releasing Exercises (TRE), helps the body release stored stress and trauma. These practices calm the nervous system and reduce chronic anxiety and hypervigilance. Somatic therapies have been shown to improve symptoms of PTSD and anxiety by restoring balance to the body’s stress response (Levine, 1997).

Bringing It All Together

Mindfulness is not about emptying your mind. Instead, it is about creating space to observe, release, and respond with compassion. For women with breast cancer, the journey often involves navigating waves of anxiety before diagnosis, through treatment, and into survivorship. Mindfulness offers a way to soften those waves — combining daily practices such as breathwork, meditation, and body scans, with forgiveness practices like Ho’oponopono and self-compassion, and deeper therapist-guided modalities like Brainspotting or trauma release.

Next Steps for You

If anxiety feels overwhelming, remember that you do not have to face it alone. Small daily mindfulness practices can bring relief, but deeper trauma work may require professional support.

At Nutriditions, we integrate mindfulness, nutrition, and holistic support for women navigating breast cancer and anxiety. If you would like personalized guidance, you can book a Holistic Cancer Support Consultation or explore our Breast Companion Program.