meizitang lubbock tx pkw085
28.01.14 / Uncategorized / Author: admin
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Here are some simple and effective relaxation techniques to gradually quit smoking, without spending time or money.
See this e-mail from Michael, well on his way – “I was smoking a pack and half a day. I had been looking for a way to quit that would not require more money and the same old results. I was introduced to the ‘counting breaths’ methods. After just a week of doing the method once in the morning and right before bed, I was able to cut down smoking down to around 15 cigarettes a day from the previous 20 a day, by doing nothing more than the method. I now do it throughout the day and I am down to about 4 cigarettes a day. My goal is to be smoke free within the next month. This is all due to doing the method: I am more relaxed, I don’t need to 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 on my own which is a great feeling. My wife has now started this method and we are slowly getting into our children to do it too. I highly recommend this for anyone of any age.” Michael S e-mail: mksmail800@verizon.net , April 23, 2009.
Reports from more smokers can be seen through this link – http://countingbreaths.com/annecdotes.html#Smoking. These people succeeded by using the simple technique of ‘FOCUSING ON BREATHING’. It can be practiced anywhere, any time. It induces relaxation, reduces stress and gradually weakens established habit patterns like helpless smoking.
HOW CAN I FOCUS ON BREATHING?
Practice the following modes keeping your eyes closed. You can also do it eyes open, but it is 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 in the mind, during the out breaths. During the first out-breath, count ‘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 at the base of the thumb and complete 3 breaths. Then switch to the other hand and repeat the process. Continue to practice, switching hands.
(B) USE FINGER SEGMENTS (without counting): Every finger has 3 segments, separated by 2 lines. Keep the thumb tip at the top segment of the little finger. Breathe in and out, one time, without counting. Shift the thumb to the middle segment and complete one breath. Move to the bottom segment and complete 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, switch hands and repeat the practice. Practice as long as you like, switching hands. Don’t count in this mode, just breathe.
(C) COUNT IN THE MIND (without using the fingers): During every in-breath, feel the coolness in the nose, without counting. During every out-breath, count in 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,meizitang lubbock tx, restart counting from ‘one’.
(D) FEEL THE BREATHS: During the in-breaths, feel the coolness inside the nose. During the out-breaths,meizitang lubbock tx, feel the neutral or warm feeling in 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, before you. While continuously staring at this target, practice any mode A / B / C / D.
(911) BREATHING OUT THROUGH THE MOUTH: Breathe in through the nose, feeling the coolness. Breathe out gently through the mouth, with slightly 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 suggested modes. Use whatever works for you. Feel free to modify and combine the modes.
TO SLEEP: Everybody loves this time of practice and it is the most effective 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 very good opportunities for relaxing 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 walking continuously,meizitang lubbock tx, feel the coolness inside nose, during every in-breath. During every out-breath, every time a foot touches the ground, match it with the number being counted. Repeat the same number, till the out-breath is completed. After a little practice, you will be walking normally while practicing in 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, computer to boot or web page to load, standing in a line, sitting at doctor’s office etc. These are opportunities for mini relaxation. Practice any mode.
TRAVELING in Car / Bus / Air plane: Any mode.
DRIVING: Every stoppage at a red light is an opportunity for micro relaxation. Practice mode (E) with the red light as the target. Similar opportunities arise in a traffic jam and at the toll gate.
WORK PLACE: Whenever you walk in the parking lot, hallway or work area, practice walking as described above. During work, whenever you lose concentration, mind wanders, any 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 waiting for the ball to reach you, feeling frustrated or angry on losing ,to refocus on the game etc., practice any mode.
EXERCISING: Practice on the tread mill in any mode A to D. When using weights or resistance training, breath out through the mouth, with a ‘haa’ during the strenuous movements. Breathe in, deeply, during 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 a while and back to (911) till the crisis eases.
When you practice one or more of the modes, especially before sleep and on waking up, you will feel a general sense of calmness in mind and relaxation in body. The urge to automatically reach for a cigarette gets gradually weakened. Unintentionally and without feeling any pressure, your rate of smoking will gradually reduce, as reported by Michael and others. One such person who was smoking 10 cigarettes a day even reported developing aversion to smoking! The results may be slow in coming for some people.
One appealing feature of these methods is that they do not prescribe any rules regarding time, place,meizitang lubbock tx, posture, length of practice or regularity. If you are already using conventional methods like nicotine patches, these relaxation practices will add strength to them. If you have any questions, see the FAQ in the web site http://www.countingbreaths.com. If you need help,meizitang lubbock tx, e-mail me at csrao@countingbreaths.com’ Good luck in kicking the butt without spending time or money!
Quitting Smoking by �Focusing on Breathing�
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