B. BREATHWORK: Breathwork can be a powerful tool to prepare mentally, emotionally, and even physically for surgery. What is breathwork? Breathwork refers to a range of intentional breathing techniques used to influence your physical, mental, and emotional state. C. CREATE YOUR SUPPORT SYSTEM Creating a support system before and after surgery is essential - not just for emotional comfort, but for real, measurable impacts on recovery and healing. Research in Psychosomatic Medicine and The Journal of Behavioral Medicine shows that patients with strong social support experience less anxiety, lower pain perception, shorter hospital stays, and fewer complications. Why a Support System Matters: 1. Emotional Stability – Facing surgery can trigger fear, anxiety, and even depression. Supportive friends or family can help regulate emotions, offer perspective, and provide encouragement during overwhelming moments. 2. Better Healing Outcomes – Studies have shown that patients with strong support systems recover faster and are more likely to follow post- op instructions. Emotional stress slows healing, while connection boosts immune and hormonal function. 3. Practical Help – After surgery, you may need help with meals, medications, transportation, childcare, or daily tasks. A support system can fill those gaps, allowing you to rest and heal properly. 4. Accountability & Advocacy – Loved ones can help keep track of medical instructions, ask questions you may not think of, and ensure you’re not pushing yourself too hard or neglecting follow- up care. 5. Reduced Isolation – Recovery can be physically limiting and emotionally isolating. Having people to talk to, laugh with, or even just check in with, helps maintain a sense of normalcy and connection. Building your support team - whether it’s made up of family, friends, a church group, or a professional care network - is not a sign of weakness. It’s a form of preventative care that empowers your body and mind to recover more completely. 3. PHYSICAL PREPARATION & RECOVERY A. EXERCISE: Moving is Healing Prehabilitation and Postoperative Exercise: Getting moving before and after surgery can speed recovery and reduce complications! Before surgery (Prehabilitation): Exercise in the weeks leading up to surgery strengthens the body and mind. Studies in The Lancet and the British Journal of Sports Medicine show that even short-term exercise lowers complication rates, shortens hospital stays, and improves recovery. A 2020 review in Surgery found patients who exercised before major procedures - especially cancer surgeries - had fewer complications. Prehabilitation builds fitness, immunity, and resilience, helping you face surgery stronger. After surgery (Postoperative Exercise): Safe movement after surgery is equally important. Research in JAMA Surgery and the Annals of Surgical Oncology shows that early, guided activity improves function and reduces risks such as lymphedema and blood clots. A 2017 review in Clinical Rehabilitation found that gentle exercise preserves muscle, supports circulation and lymphatic flow, eases fatigue, and lifts mood - all of which help patients return to daily life sooner. Remember: • Start small and move at your own pace. • Follow your doctor’s or physical therapist’s guidance. • Consistency matters more than intensity. Your body heals best when you keep it moving - before and after surgery.
