Relax, It's Easy

Is relaxing easy for you? If you are one of the people that turn to cigarettes when feeling stressed out then these techniques are an alternative that can really help!
Controlled Breathing Exercise
1. Sit upright in a comfortable position
2. Close your eyes and concentrate on yourself
3. Pay attention to your breathing, inhale slowly through your nose, taking several seconds.
4. Exhale through the mouth making the exhalation phase last twice as long as it did to breath in.
5. Continue this mindful breathing for 3 to 5 minutes.
Do this several times a day until you can do it quite easily. This is a helpful tool to utilize when coping through a craving. If you have practiced this it becomes easy to do anywhere you are or at any stressful time.
Progressive Muscle Relaxation
This technique tenses muscles as you inhale and then as you exhale you slowiy relax the muscles. A good beginning is in the face muscles. Scrunch them up as you inhale. As you exhale release and relax all of your face muscles. Visulize the tension leaving your body through your fingertips. From the face go to the muscles in your neck, shoulders, arms, hands, and then tummy, butt, legs and feet. As you breath in feel the tension and when you slowly breath out think about the stress, the knotted up feeling leaving you through your feet or fingertips.

Guided Imagery
Imagine yourself in a place that is happy, calm, and relaxed. For me it is the beach. I feel the warmth of the sun on my body, The ocean scented breeze ruffling my hair, and the warm sand supporting me. I hear the waves as they come in and recede. When I go to this place, where I never feel stress, it is a mini vacation. Perhaps for you it would be a mountain meadow or the top of Rib Mountain. Wherever you have found peace and contentment is a place to go to in your mind. Build your special place using all of the senses. What does it look, sound, and feel like.

These are tools to handle the stress in your lives. With practice they will become second nature and you will be able to relax and enjoy your smoke free life. These efforts will allow you to access the strength that lies within each of you to quit tobacco.