Deep breath of nicotine withdrawal

Nicotine withdrawal can be a challenging process. In addition to the craving for cigarettes, there are physical and emotional symptoms. When nicotine withdrawal makes you nervous, deep breathing is a valuable tool that can help you transform into a positive emotional state.

You may hear a deep breath called diaphragmatic breathing, because the diaphragm is a muscle at the bottom of the lungs. When you breathe deeply, it tightens and expands the lungs.

Inhaling fresh oxygen into your lungs, especially when your lungs recover from smoking, is a good way to promote physical and mental health. Deep breathing is a great way to remind yourself to relax and soothe yourself after quitting smoking.

The benefits of deep breathing

Deep breathing means breathing to expand your stomach, rather than “chest breathing”, that is, your breathing stays shallower and only on your chest. When you breathe through your chest, your lungs won’t get as much oxygenated air as you do with deep breathing or abdominal breathing.

When you only breathe with your chest, you may feel short of breath or even anxious.

Deep breathing into the abdomen increases oxygen in the lungs and the entire body.

Deep breathing is good for the body and spirit, including:

  • Suppress distracting thoughts
  • Reduce anxiety and stress
  • Improve concentration
  • Promote relaxation
  • Slow down your heart rate
  • Stabilize your blood pressure

For people who quit smoking

Deep breathing exercises can benefit anyone, but for those who quit smoking and cope with the challenges of nicotine withdrawal, they may bring additional benefits.

  • Reduce stress levels: Deep breathing slows down your nervous system and lowers your stress levels. This can improve your mood and provide you with energy-these benefits are especially important during nicotine withdrawal when you are more prone to depression and fatigue.
  • Reduce smoking cravings: In one study, “controlled deep breathing” every 30 minutes reduced the smoking cessation symptoms of nicotine-dependent participants, such as craving for cigarettes and irritability, compared with participants who did not take deep breathing exercises.
  • Improve lung function: Deep breathing can increase lung efficiency. For example, pulmonary rehabilitation uses deep breathing exercises to strengthen the diaphragm—a common type of treatment for patients with smoking-related diseases such as chronic obstructive pulmonary disease (COPD).
  • More active: Improving lung function through deep breathing can make physical exertion easier. Physical exercise can also help relieve symptoms of nicotine withdrawal.

If you have difficulty breathing deeply after quitting smoking or due to other lung diseases, you can still practice deep breathing. Inhale as much as you can when you inhale, and do the same thing when you exhale. If you find that deep breathing feels difficult or painful, be sure to contact your doctor.

How to take a deep breath

You can sit on a chair or lie on a bed (or any flat, comfortable surface) for deep breathing exercises. The basic steps to take a deep breath are:

  1. Place one hand on the chest and the other hand on the abdomen.
  2. Take a deep breath slowly through your nose. Feel the hands on the abdomen lift up.
  3. Exhale slowly through your mouth or nose—whichever is more comfortable—and then feel the hand on your stomach lower to its original position. Make sure your lungs are completely empty.

The expiration time is almost twice the inhalation time.

Lip-pull breath

You can try many styles of deep breathing exercises. One of them is pouting. Perform the basic steps of deep breathing, only when you exhale, puck your lips up like you are about to blow up a balloon.

Likewise, your exhalation time should be longer than your inhalation time. Pressing your lips helps limit the amount of air you release and slows down your breathing.

Breath concentration

Breath concentration is a breathing method often used in yoga and meditation. Sit or lie down in a comfortable position. First, pay attention to your breathing and don’t change it. Then, take a deep breath. Try to focus on your breath and let your thoughts come and go instead of focusing on any one particular one.

You can also merge visualizations. Maybe you imagine you are on a peaceful and peaceful beach. Describe as much as possible: What did you hear? What do you smell? how does it feel? Or, try to use a spell. A positive mantra might be “This is my time to relax” or “I have no worries.” It can be anything that helps you relax and live in the moment.

Although fast breathing is related to anxiety and stress, exercises such as breathing focus can help slow down the body and mind, promote relaxation, happiness, and control emotions.

Create a breathing program

Try to practice your chosen breathing exercise every day for 5 to 10 minutes. When you feel withdrawal symptoms, you can even do it more frequently throughout the day. For example, deep breathing can be a healthy coping mechanism that you can use whenever you want to smoke.

It is likely that at the end of your deep breathing session, or within a few minutes, you will notice that your desire is not as strong as it was at the beginning.

You may also feel the direct effects of deep breathing, especially when you are just starting to practice. You may feel less tension in your body, your shoulders may sag, and your jaw may relax. Pay attention to how you feel before and after breathing exercises.

You can keep a diary or write down the benefits of each exercise.

If you don’t feel anything right away, don’t worry. Over time, you may start to slowly notice these benefits, which is why tracking your feelings can help you notice any changes.

Keep it smoke-free

Deep breathing is a good way to relieve symptoms of nicotine withdrawal. It is also helpful to combine a few different methods to stay smoke-free. These may include:

  • Join a support group: You can hold yourself accountable for regular meetings and relieve stress by sharing with others who have quit smoking or are trying to quit.
  • Consultation: Doctors, nurses, and other healthcare practitioners provide consultations to help you stay smoke-free.
  • Call the cessation hotline: All 50 states provide a cessation hotline. You can get free smoking cessation guidance over the phone.
  • Download smoking cessation apps: Some smoking cessation apps will send positive affirmative messages to keep you motivated on your journey to quit smoking.

If you are trying to stay smoke-free, your doctor may recommend drugs to quit smoking, such as Zyban (bupropion) or Chantix (varenicline). They may also recommend Nicotine Replacement Therapy (NRT), which gives a small dose of nicotine without the other toxins in cigarettes to help you quit nicotine slowly. There are lozenges, patches, chewing gum, etc. for NRT. It may help relieve symptoms of nicotine withdrawal.

If you haven’t already, you can also share your smoke-free goals with family and friends. Getting people around you to support your new lifestyle can have a huge impact on quitting smoking and preventing relapse.

Very good sentence

The symptoms of nicotine withdrawal can be uncomfortable, but regular deep breathing practice can help relieve some of this discomfort. If you haven’t felt the benefits of deep breathing before, try to keep an open mind. After a while, you may notice a surprising change in your body and mind.

If you are still struggling to stay smoke-free after quitting, remember that you have other resources available. You can first discuss with your doctor about smoking cessation methods to find the best method for you.