GardenTranquility
Trying to quit smoking can be quite a challenge. One of the best ways to reduce the cravings of nicotine is to practice yoga. The relaxation, meditation and mild stretching techniques of yoga can not only help reduce the stress of trying to quit smoking, but will enhance your health.
Remaining Focused
One of the hardest things about trying to quit smoking is remaining focused on what you want to accomplish. During the first 3 days of quitting, the urge to smoke can be overwhelming. Quite often when you are stressed, the first thing you want to do is reach for a cigarette. So keeping the mind focused is crucial if you want to quit.
One of the many health benefits of yoga is the increased ability to relax. There are many types of yoga, which originated about 6,000 years ago in India. The most common in the United States is Hatha yoga. Hatha yoga includes physical postures or poses, yogic breathing and meditation.
Yoga is a mind-body technique that involves exercises, deep breathing and meditation. When you are trying to quit smoking, there are physical and emotional symptoms to combat. Withdrawal from cigarettes may be accompanied by emotional symptoms such as anger, insomnia, anxiety, tiredness or depression. The endorphins that are released during the practice of yoga may help with depression and also help you relax when you are feeling nervous, temperamental or anxious.
The physical symptoms of cigarette withdrawals can include strong food cravings, headaches or coughing. By doing yoga you increase lung capacity, improve circulation and expand the respiratory system.
It takes only a few minutes to overcome the sudden urge to grab a cigarette. So it is vital that you have something to do that will help you get past the hurdle. According to the Lung Association of Saskatchewan it is best to wait out the sudden urge for a cigarette by doing something different. The Lung Association states that the craving should only last a few minutes and that you should try to exercise, touch your toes or do some deep breathing.
Here are some exercises that will be helpful when the sudden urge to smoke overwhelms you. As with any new exercise program, you should consult a professional for advice before starting.
Breathing
Deep breathing exercises not only decreases the urge to smoke but it creates more oxygen. When you have the immediate urge to smoke you can do breathing techniques right where you are standing. You can also take a quiet moment to relax and sit down in your favorite area and begin your breathing exercises. Begin with these simple steps:
If you are sitting down, get as comfortable as possible. Try to keep your back straight, for it helps you breath easier.
If you are standing, stand tall and straight by keeping your back aligned.
You can also lie down, but usually it is best to sit or stand.
Close your eyes, take a deep breath and then slowly exhale. Try not to hyperventilate by taking quick breaths. Your breathing should be natural and not forced. Lightly pucker your lips while you exhale; this will help the air come out slowly.
Concentrate on your breathing and let go of all your thoughts. Every time a thought invades your mind, return your focus back to breathing.
Continue deep breathing for at least 3 minutes.
You can also envision all your worries, anxieties and problems leaving your body while doing deep breathing exercises and meditation. Visualization can be a wonderful way to get rid of stress and can also build self-confidence.
Exercises
First start out by doing your breathing exercises to help relax your body and to release any tension in your muscles.
Bring your shoulders to your ears, roll your shoulders back and then gently release. Do this exercise two or three times.
Bring your head down toward your chest while exhaling, hold your chin on your chest for about 10 to 15 seconds, and then repeat the process three or more times.
Extend your legs and slowly stretch your body forward to touch your toes. Do not worry if you cannot reach your toes; when you stretch it should feel comfortable. Come up slowly and repeat the stretch a few more times.
Tags: breathing exercises, urge smoke, sudden urge, trying quit smoking, your body