I am adding relaxation exercises here because many people think that smoking helps relax them.

It doesn't.

Nicotine is a stimulant. It increases your heart rate, your blood pressure and other things. But, because it ends the mild withdrawal you feel, when the nicotine level is down in your blood, it feels relaxing. That's one reason why it's so addicting!

Use the following relaxation exercises to help calm yourself during triggers for a smoke. It will help calm the cravings. Remember, a craving lasts for only about 3 minutes. You *can* get through it!

Deep Breathing

Deep breathing is a good relaxation skill for new nonsmokers. When you smoked, if you inhaled deeply, you were breathing in a way which actually promoted relaxation. People who stop smoking often forget to continue such deep breathing and therefore experience increased tension. This exercise will show you how to breathe without cigarettes in a way that slows down the pace of your body and promotes general relaxation.

Correct deep breathing should be done with your belly muscles. The idea is to let your stomach go out as far as possible as you inhale. In this way you will fill your lungs more completely. Try one breath this way before doing the exercise. Put a hand on your abdomen and, as you inhale deeply, feel your stomach expand as though it were being filled by a balloon. Now, let the air out and feel your stomach return to its normal position. As you do the exercise, pause comfortably at the end of each exhalation until you feel ready to take the next deep breath. You can achieve even greater relaxation if you close your eyes during deep breathing and let your mind focus on a restful scene or a word like “calm” or anything that gives you a feeling of mental quiet.

Breathe in deeply, letting your stomach expand until your lungs are filled. Now, pause for a moment and then exhale until you have emptied your lungs. Pause for a moment. Now, take another deep breath in, filling your lungs from the bottom. Hold a moment...and now let the air flow out, focusing your mind on restful thoughts. Keeping the pace regular, again breathe in deeply...hold a moment...and now let the air out, feeling more and more relaxed. Take another breath in ...hold it for a moment...now gently breathe out, letting the tension escape from your body. Once more breathe in...pause a moment... Now, exhale, feeling deep relaxation. Continue this exercise with your eyes closed.

Hope this helps!

Peace!