Relaxation Technique : Deep Breathing Exercise – Preparing to quit smoking

Lungs breathing with red blood cells to right

The 4-7-8  Deep Breathing Exercise

This exercise is a great way to relax and will help you quit smoking. Instead of having a cigarette, try this exercise. Its very relaxing and can be combined with Yoga. You inhale for a count of 4, hold your breath for 7 seconds, then exhale slowly to a count of 8.  It is very relaxing.When you learn this exercise, sit in a chair with your back straight.  Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.  You will be inhaling through your nose quietly to a count of 4, inhale deeply extending the lower part of the abdomen as far as you can.  Hold the breath in for a count of 7.  Then exhale slowly through the mouth,  for a count of 8.  When you exhale put your lips together so that you make a whooshing sound.  Exhale completely.  Do this for a total of 4 breaths.  After doing this technique for a month you may increase the breath count to 8.  In the beginning, if you have difficulty with the timing, try to keep the ratios the same. The exhale duration should be twice the inhale duration.  The more you practice, the deeper your breathing will become.  Do this exercise whenever you think you want a cigarette.  After you quit, continue to do this when anything upsets you or when ever you need to relax.  It is also great to do, right before you go to sleep.


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