Here are some simple and efficient relaxation techniques to progressively quit smoking, without spending time or money.
See this e-mail from Michael, nicely on his way - "I was smoking a pack and half a day. I had been looking for a technique to quit that will not require extra money and the identical old results. I was introduced to the 'counting breaths' methods. After only a week of doing the method once in the morning and proper before bed, I was capable of cut down smoking right down to around 15 cigarettes a day from the earlier 20 a day, by doing nothing greater than the method. I now do it all through the day and I am all the way down to about four cigarettes a day. My purpose is to be smoke free within the next month. This is all resulting from doing the method: I am more relaxed, I needn't lash out at everybody because I am edgy. The best part is, it costs me nothing to do, except for my effort into it. I didn't need any outside help like gum or patches; I did it alone which is a superb feeling. My wife has now started this methodology and we're slowly getting into our children to do it too. I highly recommend this for anybody of any age." Michael S e-mail: mksmail800@verizon.net , April 23, 2009.
Reports from more smokers will be seen via this link - http://countingbreaths.com/annecdotes.html#Smoking. These individuals succeeded by using the simple technique of 'FOCUSING ON BREATHING'. It might be practiced anywhere, any time. It induces relaxation, reduces stress and regularly weakens established habit patterns like helpless smoking.
HOW CAN I FOCUS ON BREATHING?
Practice the following modes preserving your eyes closed. You may also do it eyes open, but it's less effective.
(A) USE FINGER TIPS: Touch the tip of the thumb to the tip of the little finger. Breathe in, breathe out, three times, counting within the mind, throughout the out breaths. During the first out-breath, depend 'one', second out-breath 'two', third out-breath 'three'. Repeat the 3 breaths, at each of the next 3 finger tips. When you get to the thumb, place the tip of the index finger on the base of the thumb and complete 3 breaths. Then change to the other hand and repeat the process. Continue to practice, switching hands.
(B) USE FINGER SEGMENTS (without counting): Every finger has three segments, separated by 2 lines. Keep the thumb tip on the top phase of the little finger. Breathe in and out, one time, with out counting. Shift the thumb to the middle segment and complete one breath. Move to the underside segment and full one breath. Now, move the thumb tip to the next 3 fingers repeating the same steps. When you get to the thumb, place the tip of the index finger on the segments of the thumb and complete one breath at each segment. When all the fingers of one hand are done, swap hands and repeat the practice. Practice as long as you like, switching hands. Don't count on this mode, simply breathe.
(C) COUNT IN THE MIND (without utilizing the fingers): During every in-breath, feel the coolness in the nose, without counting. During each out-breath, count within the mind: first out-breath - count 'one', second out-breath - 'two' and so on. At some number, your mind wanders and you forget to count. Every time this happens, restart counting from 'one'.
(D) FEEL THE BREATHS: During the in-breaths, really feel the coolness inside the nose. During the out-breaths, really feel the neutral or warm feeling within the nose. Don't use fingers. Don't count.
(E) STARING: Stare at a small spot, mark or thing: Select any small but prominently visible spot, mark or object, earlier than you. While continuously staring at this target, follow any mode A / B / C / D.
(911) BREATHING OUT THROUGH THE MOUTH: Breathe in via the nose, feeling the coolness. Breathe out gently via the mouth, with barely open lips, focusing on the sensation in the lips. In this mode, the out-breath is controlled and long.
WHEN CAN I PRACTICE AND IN WHAT MODE?
Try all the prompt modes. Use whatever works for you. Feel free to modify and mix the modes.
TO SLEEP: Everybody loves this time of observe and it is the simplest time to make a beginning. Initially use mode A. Then any mode A to D.
ON WAKING UP: This is another great time. Continue lying under the cover. Practice any mode.
HOME: Walking, cooking, cleaning, gardening etc. do not require thinking. These are superb opportunities for enjoyable in any mode C to D / 911. See how many breaths it takes to brush teeth, toast bread, fill a cup, load the laundry and such repetitive activities.
WALKING: Use mode C. While strolling continuously, really feel the coolness inside nose, during each in-breath. During each out-breath, each time a foot touches the ground, match it with the quantity being counted. Repeat the same number, until the out-breath is completed. After just a little practice, you will be walking normally while practicing on this mode. After some time, you can practice even while running and on the treadmill!
WAITING (sitting or standing): Whenever you wait, you get bored and restless: for breakfast, lunch or dinner to be ready, laptop to boot or net page to load, standing in a line, sitting at doctor's office etc. These are alternatives for mini relaxation. Practice any mode.
TRAVELING in Car / Bus / Air plane: Any mode.
DRIVING: Every stoppage at a pink light is a chance for micro relaxation. Practice mode (E) with the red light as the target. Similar opportunities arise in a visitors jam and at the toll gate.
WORK PLACE: Whenever you walk within the parking lot, hallway or work area, apply walking as described above. During work, everytime you lose concentration, mind wanders, any a part of body feels tight or you feel tense, break for 2-3 minutes. Practice any mode.
RESTING (sitting or lying): Practice any mode.
PLAYING GAMES: When ready for the ball to succeed in you, feeling frustrated or angry on dropping ,to refocus on the sport etc., observe any mode.
EXERCISING: Practice on the tread mill in any mode A to D. When using weights or resistance training, breath out by means of the mouth, with a 'haa' in the course of the strenuous movements. Breathe in, deeply, in the course of the light return movement.
UNDER STRESS: When angry, anxious, panicky or in pain, use (911) mode, many times to get relief. Switch to other modes for some time and back to (911) till the disaster eases.
When you practice a number of of the modes, especially before sleep and on waking up, you will feel a common sense of calmness in mind and rest in body. The urge to robotically reach for a cigarette gets gradually weakened. Unintentionally and without feeling any pressure, your rate of smoking will progressively reduce, as reported by Michael and others. One such one that was smoking 10 cigarettes a day even reported developing aversion to smoking! The results may be slow in coming for some people.
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