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Relaxing ... without smoking

You may not have realized it, but you practice a relaxation technique when you smoke. It is called deep breathing. When you smoke, you inhale slowly and deeply, and then exhale slowly and completely. This method of breathing helps you to relax.

Learn to relax by taking deep breaths without smoking. Take five slow, deep breaths. Breathe in deeply through your nose for three seconds. Feel your belly expand as you inhale. Hold each breath for three seconds. Purse your lips as if there is a candle flame right in front of your mouth that you do not want to extinguish. Then breathe out through your mouth slowly and evenly for six seconds. Feel your belly move inward as you exhale.

Here is another relaxation technique to practice when you have an opportunity:

• Close your eyes.

• Relax all of your muscles, one at a time. Start with the muscles in your toes and work your way up your body. Tense and relax a muscle group. Let it stay relaxed as you progressively move on to tense and relax all the other muscles. Check back as you go along to make sure previous muscle groups remain relaxed. If not, tense and relax them again.

• Clear your mind. Picture a soothing scene, such as walking along a beach on a clear summer day. Feel the warm sand and the waves gently lapping at your feet. Listen to the sounds of the waves and the birds.

• Then take five slow, deep breaths. Breathe air in deeply through your nose; let it out slowly through your mouth. Feel your belly expand as you inhale. Breathe in for three seconds. Hold each breath for three seconds. Then breathe out slowly and evenly again through pursed lips for six seconds. Feel your belly move inward as you exhale.

Find out more:

• Find out how much you depend on nicotine
• Facing the morning ... without smoking
• Enjoying meals ... without smoking
• Relaxing ... without smoking
• Be a Smokeout Partner
• Signs of Recovery
• Journey to a Smoke-free Life

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