From the discomforts of nicotene withdrawal to the thoughts of smoking that come up now and then as we move through the first year of smoking cessation, recovery from nicotine addiction is a process that can be difficult to maintain control over.
Deep breathing is an invaluable tool that, when mastered, will help you shift gears when nicotine withdrawal makes you edgy. Think of deep breathing as a compass that will help you find your smoke-free way and relax you at the same time.
When we first quit, we tend to take far more shallow breaths, the opposite of what we should be doing in order to stay focused and calm. It is amazing how profoundly and immediately a deep breath will calm one's nerves. Place your tongue on the roof of your mouth and breathe in through your nose. Keep breathing in until your lower stomach starts to rise. (This is also known as diaphragmatic breathing and really helped me as an asthmatic). Then, put your lips together as if you are blowing up a balloon. Blow all the air out slowly in a controlled manner until it is all gone. Breathing out should take almost twice as long as breathing in.
Now for the 'magic'. When you have practiced this breathing technique and understand what to do, you will start to feel a change in your body. It is important that you take notice of this -- the drop of the shoulders, the loosening of the face, and any other feelings you may have.
When you have mastered this, each time you take a deep breath, you can say a word. It can be any word, such as RELAX, CALM, PEACE, QUIET, or anything else that has meaning for you. The word should be repeated over and over again in your mind as you breathe out. Very shortly, all you will have to do is say the word and your body and mind will instantly return to that calm state.
The control of breathing is important. The faster one breathes, the more oxygen is being taken from the brain and the more anxiety is felt. Control your breathing and you will release the brains' own 'feel good' chemicals called endorphins. With practice, you will be able to change your mood whenever you want. 😄
http://quitsmoking.about.com/od/cravingsandurges/a/deepbreaths.htm
