Deep breathing exercises should be done using your stomach muscles. You need to let your stomach go out as far as possible as you inhale so you can completely fill your lungs with air. This can help take away the urge to smoke and relieve tension.

Take in a slow deep breath and feel your chest and abdomen expand, hold it for a second or two, then let the air out slowly and feel your chest and abdomen go back to its original position. Repeat taking deep inspirations and slow expirations with a slight pause in between each breath. Closing your eyes while you are deep breathing will relax you even more. While you are exercising, think of pleasant experiences, relaxing thoughts, peaceful surroundings. Continue the exercise until you feel more and more relaxed.

When you are completely relaxed try thinking about your body, and focus on a specific part of your body. It is easy to start at your head, then work your way down to your toes. Close your eyes and start to breathe.

Take a deep breath, as you exhale, relax the muscles in your forehead, let the tension escape from the muscles there. Think of your eyes and jaw muscles; release the tension as you exhale. Relax you face. Think of your neck, let your shoulders relax and the muscles soften, blow out the tension. Relax the muscles in your arms, feel how light they get when you release the tension. Loosen your hands, relax your grip, relax each finger, take slow deep breaths and let relaxation in. Let your legs go limp, deep breath and feel your muscles relax, move your feet, relax your feet. Push the tension out of your toes. Continue to deep breath until you are completely relaxed. Then open your eyes when you are done.

Adapted from American Lung Association Freedom from Smoking.

Many people like to listen to relaxation tapes while they are doing their deep breathing exercises. Try it, you may really benefit! The GMU Counseling Center offers classes in relaxation plus they have a stress management lab. The lab is open Monday through Friday 9am-5pm. Call (703) 993-2380 to make an appointment, or contact Health Education Services at (703) 993-3690/3686. To visit the GMU Counseling Center, please visit www.gmu.edu/departments/csdc/.

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Health Education Services
(703) 993-3690/3686
SUB I, Room 219J