Tag Archives: stop smoking tips

Quit Smoking Techniques: Breathing Exercises

Breathing exercises too can prove to be useful in controlling the urge to smoke.

It is common knowledge that the human body takes in a lot of toxic substances, both through the air and through food and drink.

Apart from this, various toxins are also released in the body as a result of the various processes that are going on. These toxins have to be released on a continuous basis or else they will accumulate in the body with serious results.

One of the best ways of releasing these toxins is by means of exhaling while breathing. One funny fact is that most of do not breathe properly. Just take a look at the picture like this.

With each breath that we take, we take in oxygen. This oxygen is carried by the blood to every cell of the body and every cell must indeed get enough oxygen not just to survive but to remain
healthy as well.

Old Lady Cartoon PictureSo it is imperative that we make an honest attempt to breathe properly. But first of course we have to make sure that we are breathing in unpolluted air.

The time best for breathing exercises is early in the morning when the air is comparatively unpolluted. Now what you have to do is this. Again, sit comfortably so that there is no strain to any part of your body. It is not imperative that you close your eyes, but I have always noticed that the exercise works better when the eyes are closed.

When you are ready, what you have to do is to breathe in deeply and slowly, and feel the fresh air filling up your lungs until it just can’t take any more. Conjure up images of the air encircling throughout your body and reaching every cell, literally bathing it with oxygen.

Of course it doesn’t happen that way but the image helps a lot. Then hold your breath for a few seconds and then very slowly exhale letting out all that foul air.

Again conjure up an image of all the toxins being released from your body. Every cell has become free of the burden it was carrying. Now pause for a second or two and again breathe in deeply, slowly letting your lungs fill up with all that good, clean, rejuvenating air.

Repeat this exercise at least ten times and take your time for it taking care not to rush through.

When you have done that part of the exercise it is time for the second part. Again sit with your eyes closed, but this time, keep one nostril closed with the help of your index finger.

It is best to close the right nostril first and that too with your right index finger. Now breathe in deeply and slowly through your left nostril keeping the right nostril closed. When you have held air for a second or two, release your right nostril and breathe out through it.

While you are breathing out conjure up an image of all the toxins being released form your head and the brain especially. And as you breathe in conjure up images of the clean air circulating though out your brain freeing it of all the worries and trouble and lightening it.

Repeat this exercise with the other nostril closed and in this way alternate between the nostrils at least ten times. The entire breathing exercise need not take more than ten minutes. But you will be surprised at how light hearted and free you will feel after the exercise.

Once you have practiced it for three or four mornings, you will be in a position to do the exercise each time you get the urge to smoke. The breathing exercise can easily become a substitute for the urge to take in that hourly doze of nicotine.

Killer Marketing

Nowhere in any industry does the term “killer marketing” apply better than in Big Tobacco.

If Big Tobacco is successful in marketing its products to existing addicts, ex addicts and new victims, it will definitely kill its target audience.

And it seems that marketing executives have become so “clever” (if that’s the word you would use to describe somebody who’s found a way into talking somebody into doing something that will end his or her life) it frightens me.

One of my Quit Buds has been smoke-free for 233 days. Her addiction manifested in the form of Camels before she decided to break free. I can’t imagine that a tobacco company could know that she specifically had quit, or hadn’t purchased any of their product in over 200 days… but something caused them to decide to send her some coupons this week. They had never sent her coupons in the mail before. It freaked her out.

What was worse – they came in the exact shape and size of a pack of sickarettes.

Her words are the best to use in describing her feelings…

I about screamed. I was feeling so weak and I thought they had mailed me a pack of cigarettes… I opened it really slowly, like I was defusing a bomb or something… later I laughed at my overreaction…

Maybe to a tobacco company, that would be cause for laughter. Not for me. As she told me of her experience I was almost numb with shock. I’m about 440 days into my Quit (438 to be exact) and if that had happened to me, I would have over-reacted. I would have rushed to the kitchen and found the tongs in the utility drawer.

Smoking Camel PictureI’d don my HAZ-MAT gear and put on rubber gloves, and take those tongs to pick up the pack with. Carefully… slowly… I’d put the pack into the sink and turn on the water – full force! While the water rushed over the pack, I’d take my meat tenderizer and pound the stuffings out of the pack and let the water rinse away the whole mess. Then I’d turn on the garbage disposer and leave it running for 20 minutes. That’s nothing to play with!

Now I’m seeing Homer Simpson in my head. [rolling eyes]

I keep a stack of index cards handy, where I used to keep my pack of smokes. There are about 75 cards in the pack. It grows over time because on each card I have carefully written one reason why I enjoy being free, one benefit to not having to be a slave to a tobacco addiction any longer, one phrase or comment a family member has made to tell me how glad they are I’ll be around a while longer than if I’d continued to smoke.

So if I ever do get a piece of “killer advertising”… I’ll be ready with my own pack to reach for.

~GareK

True Confessions of an Ex-Smoker

Okay, I’ll come clean. I once smoked.

This surprises people, as I don’t look like a smoker, whatever that means.

Smoking is serious and quitting is very difficult. I quit for good 20 years ago. I told myself that all I had to do was get through that day.

I smoked no small amount and I am not proud of it. Smoking promotes dishonesty. Smokers don’t really tell you how much they smoke.

Smoking is a serious addiction. I still say that I am one cigarette away from being a pack-and-a-half-a-day smoker. While the first puff may be nauseating, soon I’d be craving another one even if I didn’t really want it.

My mom died of lung cancer at the young age of 63. Smoking kills and it doesn’t do it nicely. Smoking puts stress on your heart, affects your blood pressure and if you are pregnant it has been associated with a higher incidence of miscarriage and low birth weight.

One day I woke up and realized smoking controlled me and it was time to be honest with myself.

Picture of Woman Talking on PhoneI had to be ready and no one could push me to quit. I didn’t just have to quit smoking, though. I had to relinquish an entire set of events that over the years had become connected to smoking. This was the hard work. Smoking signaled relaxation. It was wonderful with a cup of coffee, a conversation, a meal or a phone call. I needed to learn how to laugh, cry, drink a beverage and drive a car without a cigarette.

I continued to tell myself that I was not quitting forever – just for that day. Each morning I told myself the same thing. I joined a gym. I went to places where smoking was prohibited. I gave myself rewards along the way. I quit cold turkey.

Quitting smoking is not easy. Here are some guidelines for when you are
ready.

Stop Smoking Tips

1. Plan your quitting date. Prepare mentally. Imagine yourself as a non-smoker and see the advantages.

2. Look at your personal triggers for smoking. Which cigarettes do you enjoy and which are simply habit? When do you smoke – morning, evening, after a meal? Where do you smoke – work, party, phone or outdoors? Why do you smoke – angry, bored, stressed, excited? Do you smoke alone or do you smoke socially? Smoking may have felt like a friend. Not smoking may feel sad and there will be associated losses. Look at why you smoked so you can find substitutions. For example, if smoking signaled relaxation, a nice cup of herbal tea or relaxation exercises could do the same.

3. Write down your reasons for quitting. What will be hard and how will you deal with it? Track your progress in a daily journal.

4. Recognize that you might initially feel worse when you first quit smoking. You may cough more, have headaches, feel teary, irritable, preoccupied, have an increased appetite and have difficulty sleeping. These are normal and should disappear in the first week.

5. Look at realistic substitutes for smoking. Physical activity, mints, water, tooth brushing, and keeping busy all help. Have healthy, low-fat snacks close by and consider joining a gym.

6. Put some money away each day that would have gone into cigarettes. Think of what you’d really like to buy and reward yourself. Be kind to yourself. It’s an important gift when you are quitting.

7. Warn others that you might be irritable. There will be some very difficult moments. Get your team of friends, family and co-workers and seek psychological support even before quitting to help you through the actual physical and psychological addiction. Go for walks and practice positive self talk to get you through the moment. Avoid people and situations that you associate with smoking until you can handle them without a cigarette.

8. Talk to your physician about the nicotine patch and other products that can be used as an adjunct to behavioral treatments to physiologically reduce the nicotine craving and make quitting easier.

9. Most people quit several times before they finally quit for good. You can learn from your mistakes. You just may not yet have found ways that help you succeed.

Source: Batya L. Ludman (licensed clinical psychologist), The Jerusalem Post

— Each debilitating deadly ingredient in each horrendous cancer stick is a thousand more reasons not to inhale it. ~Leslie Bainbridge

Don’t Miss The Mark!

Sometimes people just don’t get it.

They tend to think that they can continue on with life just as it is and not have to change anything about themselves.

They forget that life really is about change, and fail to witness the evidence as marked by the four seasons becoming their own worst enemy in the battle to quit smoking.

It’s easier to talk themselves into it. They fall into the trap they have set up for themselves.

They are their own enemy if they convince themselves that they just need:

    • One more puff
    • One more cigarette
    • One more pack
    • One more carton
    • One more week
    • One more month
    • One more year
    • One more decade

      They can continue hurting themselves for the rest of their natural lives and turn their time into something addictively insane during the interim.

      Picture of Word MarkThey mark their days as being an entirely productive experience while they suck on the other end of a toxic pesticide stick. And they do this every thirty to ninety minutes! Is this you? It was me 2.5 years ago.

      Hey Listen!

      Don’t miss the mark! Get off the butts and get busy with life. Only you can choose to be proactive, and live to breathe!

      Observe the four seasons closely:

      Spring is birth

      Summer is youth

      Fall touts middle age

      While Winter bleeds the elderly…

      Know your limitations.

      Everything in life is circular.

      What you do in your lifetime will eventually come back to bless or haunt you.

      Use your time on earth wisely.

      Don’t miss the mark!

      Withdrawal Symptoms, What’s That?

      Withdrawal Symptoms, What’s That?

      Withdrawal symptoms are something you may experience as you remove the addictive substance from smoking cigarettes from your body.

      This is the stumbling block over which many a would-be quitter trips.

      The – problem with many smokers is that they fail to recognize these symptoms – as symptoms.

      A withdrawal symptom is something that a person experiences once he or she stops using a substance that gives them a kick.

      Oops, is that too hard to digest? Well, let’s try to make it simpler.

      There are many things that are identified with substance abuse. Alcohol is one of them, narcotic drugs are another and tobacco is in no way to be left behind. The problem, or let us say that the similarity among all these substances, is that once one gets used to them, breaking away is not easy.

      Common Withdrawal Symptoms From Stopping Smoking

      1. Anxiety
      2. Chest tightness
      3. Constipation, gas, stomach pain
      4. Dry mouth
      5. Cough
      6. Cravings to smoke
      7. Depression
      8. Fatigue
      9. Headaches
      10. Increased appetite
      11. Insomnia/hypersomnia
      12. Irritability, crankiness
      13. Mood swings
      14. Postnasal drip
      15. Shifting energy levels
      16. Sore throat, tongue and/or gums
      17. Trouble concentrating (brain fog)

      Contrary to popular belief, it is not the fear of deprivation of the pleasantly high feeling that drives the person to use the substance again and again so that it is used, misused and eventually abused.

      The person returns for his or her daily shot because of certain altered conditions in the body. These substances are indeed very potent and they affect certain specific spots or centers of the brain.

      The brain quickly gets used to these alterations and then before we know it, these centers of the brain cannot do without the daily doze of the substance. The brain did not ask for the substance in the first place but we gave them to it. When we experience that pleasantly high feeling we do not bother about the changes that are taking place within.

      It is common knowledge that the entire processes carried about in the brain are maintained by a delicate balance of the various chemical salts there. Once we start using substances like the above mentioned tobacco, narcotics and alcohol, the balance of these chemical salts gets altered.

      The body as I mentioned earlier is a self adjusting machine and so this new chemical balance is established and it takes no time for the brain cells to get adjusted to the new balance.

      Brain CellsSmoking Dangers to Brain Cells

      Then when the brain cells do not get what is required to maintain the new balance (read that as the daily puffs) things go hay wire. The old balance was disturbed and altered and a new balance was set up.

      But this new balance is not the real natural thing. It is something that has to be artificially supported and when that daily, or timely dose of nicotine does not get to the brain, the new balance gets upset.

      That is when a person gets those peculiar feelings, which can be broadly called the withdrawal symptoms. You know what I am talking about don’t you? Haven’t you felt uneasy and jittery when you were unable to get that puff? It’s a strange kind of feeling isn’t it?

      It’s a feeling that can only be soothed when you take that long refreshing pull of highly toxic smoke. Some people break into a sweat, some get the tremors, some feel queasy, some get constipated!

      All these are withdrawal symptoms, so unless you prepare yourself to face the pressure of withdrawal, you’re going to face a losing battle.

      Psst let’s not leave out an important detail…

      The new balance in the brain that was established with the help of the used substance can indeed be broken. I’m not saying that it is easy but once you start conditioning your brain, that it just not going to get what it wants, that is the external substance, the brain will be left with no alternative than to go back and restore the old balance.

      Of course the brain is not going to give up without a fight and that is what we are going to experience as the withdrawal symptom. Initially the brain had been doing all too well without the help of any external substance; and then we made the brain become dependent on something.

      So when we stop using that something, it is only a matter of time before the brain goes back to its original state of functioning. All we have to do is to muster up the will power to over come the withdrawal symptoms that might set in.

      But again I do admit that it is easier said than done. In the end, however, knowing that withdrawals will come (and recognizing them as such), is a vital part of the quitting process.

      As the above excerpt states the most important thing that you can do to become successful in a quit; is to recognize that you indeed are addicted and withdrawal symptoms will most likely occur.

      Since smoking is addictive both physically and psychologically you need to figure out the underlying reasons why you smoked, and begin the process of changing your behaviors and thought patterns. Start a journal, diary, or a blog.

      You generally have approximately 60,000 thoughts per day. The way you think and the thoughts you choose to focus on can be a powerful aid in the process of smoking cessation. If you start believing that you have the power to control addiction then you will choose not to smoke.

      Excerpted From: Solve Your Problem eLearning Series

      Don’t Wanna “Kick The Bucket” From Smoking

      Learn The Harmful Effects

      Quit Smoking Now

      And the Message Is…You Can Control Your Actions

      Quit this nonsense!

      Short and sweet, direct and straight to the point – just don’t light up.

      Sounds concise huh?

      It is as difficult or as simple as you want to make it.

      You can take control of this habit.

      Picture of Light BulbUse this knowledge to stop your previous actions and make that small change in behavior that gives you a big health advantage.

      It is only as difficult as you want to make it out to be, so don’t baby yourself or rethink it over.

      You have the control, now use this knowledge to not light up again.