Breathing Retraining 

What are the benefits of using Breathing Retraining?

■ By slowing down my breathing, I can feel calmer.
■ By focusing on just one word, I can clear my head of upsetting thoughts, which can help me think more clearly.
■ If I practice regularly, I can use it to quickly calm myself down when I am feeling anxious, or when I am experiencing a craving or urge to use alcohol or drugs.

START

How to do the Breathing Retraining technique:

■ Step 1: Get in a comfortable position and close your eyes.

■ Step 2: Breathe in normally through your nose and hold it for 3 seconds.

■ Step 3: Exhale out slowly and smoothly through your mouth.

The key to this technique is exhaling all the air from your lungs very slowly. You may want to say a word, such as “CALM,” “RELAX,” or “PEACE,” in your mind while doing the exercise. This will help you stay focused and centered.

Concentrate on taking breaths right down to your stomach, or “belly breathing.” To help you do this, place one hand on your stomach and the other on your chest. If you are doing the exercise correctly, only the hand on your stomach will rise and fall as you inhale and exhale.

How to Practice:

■ Set aside three times each day to practice.

■ Practice the breathing retraining for at least 5–10 minutes each time.

Focus on lengthening and deepening the breath. 

Focus on the inhalation and exhalation, making the breath smooth and deep.

As your practice becomes more consistent, with time, incorporate going a little further into your practice.

■ Step 1: Get in a comfortable position and close your eyes.
Go further: Assume your comfortable position. Try to be still for as long as possible.

■ Step 2: Breathe in normally through your nose and hold it for 3 seconds.
Go further: Take a deep breath and focus your energy on one part of your body. Release the breath and start becoming observant.

■ Step 3: Exhale out slowly and smoothly through your mouth.
Go further: Think about what’s happening. What do you feel on your skin? What do you hear inside your body? What do you smell?

Now tighten both fists, and tighten your forearms and biceps … Hold the tension for five or six seconds … Now relax the muscles. 

When you relax the tension, do it suddenly, as if you are turning off a light … Concentrate on the feelings of relaxation in your arms for 15 or 20 seconds … 

Now tense the muscles of your face and tense your jaw … Hold it for five or six seconds … now relax and concentrate on the relaxation for fifteen or twenty seconds … 

Now arch your back and press out your stomach as you take a deep breath … Hold it … and relax 

Concentrate on the feelings of relaxation throughout your body, breathing slowly and deeply

Move on to a different body part until you’ve covered everything. As you do this, you’ll become more aware of how your body works, the aches and pains that you have, and more.