Skip to content Regain Control of Your Mind & Body After Breast Cancer
As a breast cancer survivor, the emotional and physical toll of your journey is undeniable. While treatments and recovery may focus on healing the body, the mental challenges—like stress and anxiety—can often feel overwhelming. However, exercise can be a powerful tool to not only strengthen your body but also alleviate the weight of stress and emotional fatigue.
After facing the many challenges of breast cancer, it’s normal to feel like life has spun out of control. But by incorporating movement and mindful physical activity into your routine, you can regain a sense of control over your mind and body.
Let’s explore how exercise can significantly reduce stress and provide you with simple, effective ways to bring movement into your life. It’s time to take back control and start feeling better.
The Link Between Stress & Breast Cancer
For many breast cancer survivors, the journey doesn’t end when treatment does. The emotional and psychological stress that lingers—ranging from anxiety about recurrence to challenges with body image—can feel just as daunting as the physical aspects of recovery.
Common sources of stress among survivors include ongoing medical appointments, fear of cancer returning, and adjusting to the changes in your body post-surgery or treatment. These stressors can lead to anxiety, depression, and even physical symptoms such as fatigue and headaches.
Research shows that chronic stress can negatively impact the immune system, prolong recovery, and even lead to heightened inflammation—making it even more important for survivors to find effective ways to manage their stress levels.
How Exercise Can Reduce Stress for Breast Cancer Survivors
“Exercise not only strengthens your body but also helps you regain a sense of control, helping reduce stress and anxiety after breast cancer.”
When you engage in physical activity, your body releases endorphins—often referred to as ‘feel-good hormones.’ These chemicals interact with receptors in your brain, helping to reduce your perception of pain and trigger positive feelings. Additionally, regular movement decreases levels of cortisol, a hormone closely associated with stress.
The National Institute of Health shows a correlation between exercise and improved mental health outcomes in breast cancer survivors. In 83.3% of 101 qualified trials conducted, physical activity improved health-related quality of life.
But the benefits of exercise go beyond just chemical reactions. For many survivors, regaining strength through movement provides a renewed sense of control over their bodies—something that may have felt lost during treatment. Every step, every stretch is a reminder that you are strong and resilient.
By incorporating regular movement into your routine, you’re not only relieving the immediate symptoms of stress but also building a stronger foundation for long-term emotional health. The beauty of exercise is that it’s always available to you—no matter where you are in your recovery.
Types of Exercises for Post-Breast Cancer Stress Relief
The beauty of exercise is that it can be tailored to fit your individual needs and current energy levels. Whether you’re just beginning your movement journey or are ready to take on more challenging activities, there are exercises that can help relieve stress while supporting your recovery.
Yoga is more than just stretching...
it’s a powerful practice that combines deep breathing, mindfulness, and gentle movement to help reduce stress.
The slow, deliberate movements in yoga activate your parasympathetic nervous system, which is responsible for the body’s rest-and-digest response, making it an effective way to lower stress levels and promote relaxation.
Sometimes, the simplest forms of movement are the most effective.
Walking is an easy, low-impact exercise that requires no special equipment. Studies have shown that just 30 minutes of moderate walking can significantly lower cortisol levels, reduce fatigue, and improve mood.
Benefits of Walking: Boosts endorphin production, enhances mood, increases energy levels without overexertion, and provides an opportunity to connect with nature, which can further reduce stress.
Start with short, manageable walks and gradually increase their time as they feel more comfortable.
Strength training may sound intimidating, but it doesn’t have to be.
I always tell my clients, that the smallest movements have the biggest impact – and after breast cancer that statement holds its weight in gold. Lifting light weights or using resistance bands can help rebuild muscle lost during treatment while also improving your mental health. There’s a unique sense of empowerment that comes with feeling stronger, and this confidence can directly counteract stress and anxiety.
Scapula Protraction Retraction is one of my favorite exercises that you can do with just your body weight and as you get stronger, and more in control of the muscles moving the shoulder blade you’ll be able to add resistance bands, or free weights!
Stretching is often overlooked, but it plays a crucial role in stress relief...
Especially for breast cancer survivors. Gentle stretches help release tension stored in the muscles and improve mobility, which can be limited after surgery or treatment. Many people don’t even think twice about stretching as a form of exercise, but it’s such an underutilized method of strength training out there—and it’s free!
Doorframe Chest Stretch is one of my favorite stretches to do, and give my clients! This move gently stretches the chest and shoulders, areas that often become tight post-surgery. Start associating every time you walk through a doorframe with this stretch and you’ll start to see a world of a difference!
If you’re just starting out, remember that every small movement counts!
Begin with exercises that feel comfortable, and listen to your body. As you regain strength and confidence, gradually increase the intensity or duration. It’s important to move at your own pace and focus on consistency rather than perfection.”
Tip 1: Start with 5-10 minutes of gentle movement each day, then build up.
Tip 2: Incorporate breathing exercises with each movement to increase relaxation and mental clarity.
Tip 3: Consider working with a certified trainer who specializes in breast cancer recovery to ensure exercises are safe and effective
No matter where you are in your diagnosis, incorporating small amounts of movement can significantly reduce stress and improve your quality of life. Choose exercises that resonate with you and fit into your daily routine—your body and mind will thank you.
Tips to Incorporate Stress-Relieving Exercises into Your Daily Routine
Making time for movement doesn’t have to feel overwhelming...
especially after everything you’ve already been through. The key is to find ways to weave stress-relieving exercises into your daily routine, in a way that fits your energy levels and lifestyle.
Start Small and Be Consistent
The best way to make exercise a sustainable part of your life is to start small. Begin with 5-10 minutes of movement a day—whether it’s stretching, walking, or mindful breathing. Over time, you’ll find that these short bursts of activity add up, making it easier to gradually increase your routine
If you need to, start using an alarm or phone reminder to designate a specific time for movement each day, even if it’s just a few minutes. Make it a habit, just like brushing your teeth!
Make It Enjoyable and Personal
One of the most important ways to stay consistent is to choose exercises you actually enjoy. If yoga helps you feel calm and centered, carve out time for it. If you love the outdoors, take a walk through your favorite park. When exercise feels like something you look forward to, it’s easier to make it a part of your daily life.
Experiment with different types of movement to find what resonates with you—whether it’s dancing in the living room, a swim at the local pool, or trying a new online workout class!
Build Exercise into Your Everyday Routine
Sometimes the best way to fit in exercise is to weave it into your existing daily activities. We all live busy lives at the end of the day, so making sure we can do what we can, where we can, will help alleviate the stress that’s sometimes caused when we scramble to try and “fit in” going to the gym.
Stretch while you watch TV, walk around the block during phone calls, or do a few gentle exercises while cooking dinner.
Every little bit counts and these small moments of movement will add up to make a big difference in how you feel.
Prioritize Mind-Body Exercises on Stressful Days
On days when stress feels overwhelming, opt for mind-body exercises like yoga, tai chi, or deep breathing. These types of exercises not only reduce stress but also calm the nervous system and improve emotional well-being.
For tough days, I do 2-3 simple yoga poses or a 5-minute guided meditation to reset the mind. Even a few deep breaths can provide immediate stress relief.
For survivors dealing with high levels of stress, mind-body exercises offer a calming, manageable solution that can be done even when energy levels are low.
Listen to Your Body and Be Gentle with Yourself
It’s important to listen to your body’s signals and be gentle with yourself as you incorporate exercise. Some days, you might feel strong and ready for a longer workout; other days, you may need to opt for rest or lighter movement. Both are okay. The goal is progress, not perfection.
Use a journal or an app (like my Foobs & Fitness App free for Foob Army Members!) to track how different exercises make survivors feel. This can help identify what works best for stress relief and when rest is needed.
Make it Social
If you feel comfortable, joining a group class or exercising with a friend can provide both motivation and emotional support. Moving with others, whether in person or online, adds a sense of community and can make exercise feel less isolating—an important factor in stress relief.
Source local or virtual fitness groups specifically designed for breast cancer survivors (like Foobs & Fitness), or start a walking group with other survivors!
Incorporating stress-relieving exercises into your daily routine doesn’t require a major overhaul!
it’s about finding small, manageable ways to move that feel good to you. Whether it’s 5 minutes of stretching or a walk around the block, every step you take is a step toward better health, both physically and emotionally.
Empower Yourself Through Movement
As a breast cancer survivor, you’ve already faced and overcome incredible challenges. Incorporating stress-relieving exercises into your life is another way to take back control—not just over your physical health but your mental well-being too. The connection between body and mind is undeniable, and even the simplest forms of movement can have a profound impact on how you feel day to day.
From gentle yoga and mindful movement to strength training and aerobic exercise, there are countless ways to weave stress relief into your routine. The key is to start where you are and honor what your body is capable of on any given day. There’s no need for perfection, only progress—and every small step toward movement is a step toward a more peaceful, empowered you.
Whether you’re just starting out or are well into your post-treatment recovery, remember that exercise is one of the most effective ways to reduce stress, improve mood, and enhance your quality of life. The benefits are far-reaching, and as you move, you’ll find that you’re not only strengthening your body but also your mind and spirit.”
Above all, give yourself grace. Your body has been through a lot, and it’s okay to move at your own pace. On some days, that might look like a long walk in the park; on others, it might be a few minutes of stretching or a simple breathing exercise. No matter what, you are moving forward, and that in itself is a victory.
I’m here to support you every step of the way. Whether you need guidance on the best exercises for your recovery or want to join a community of survivors who understand your journey, we’ve got your back. You are stronger than you know, and together, we’ll help you move toward a future that’s not only cancer-free but stress-free.
