Returning Member Login
Mary Ella’s Weekly Message
March 19, 2012
Many folks have told us they never forgot the exercise from Module 2, Figuring It Out. That's when you did the math to calculate how many inhalations you have made over the course of your time as a smoker. Most participants are shocked that their number often exceeds 1,000,000. While you may have built up that habit, there's something else that happened: You also practiced deep breathing that many times, and deep breathing without putting smoke in your lungs is very healthy for you!
Deep breathing fills your lungs with oxygen and, if done correctly, it can actually slow down your heart rate. Think about the last time you were in an exercise class: What's the last thing you were instructed to do? Take deep breaths! Deep breathing has a calming effect. Remember the times have you told yourself or someone else who was stressed to calm down by "taking a deep breath."
One of the many tools offered to you in the Freedom From Smoking Online program is our downloadable deep breathing exercises. If you haven't checked them out, go to the Living Smokefree tab, and click on Relaxation Exercises. You can listen to them at the computer, or download the MP3 files to listen to on your mobile device. Exercise 1, Deep Breathing, instructs you how to properly take a deep breath. Exercise 2, Progressive Muscle Relaxation, helps you to relax your entire body from head to toe, by concentrating on tensing and then relaxing muscles. Exercise 3, Deep Breathing and Progressive Muscle Relaxation, combines both to help you to release tension. The final exercise, Relaxation and Positive Thinking for New Nonsmokers, takes you through a guided imagery exercise to reinforce that you are in control of your body and your actions.
Experts have known about the benefits of deep breathing, relaxation and guided imagery in healing and stress reduction for a long time. Do yourself a favor and use these exercises often. A great time to listen to them is right before you go to sleep. Never use them while driving a vehicle! You could cause serious injury to yourself and others if you drive while listening to these exercises. They are designed to relax you and you may find yourself falling asleep before the end of the exercise.
Now that it's springtime, go outside to get some fresh air and practice your deep breathing. Take advantage of the warmer temperatures by walking or participating in some other physical activity.
This week, be good to yourself and commit to doing these things:
- Download the Relaxation Exercises.
- Listen to the Relaxation Exercises at least three times.
- Post about the Relaxation Exercises on the Message Boards.
- Take a brisk 10-minute walk three times a day for three days.
- Drink lots of water—at least eight 8-oz. glasses per day.
- Pat yourself on the back and give yourself a reward for doing a great job!
I’ll see you on the Message Boards! :-) Mary Ella
Don’t forget: If you're in the Premium program and want help fast on the Message Boards, put "HELP NOW" in the subject line of your post. If you're looking to offer help, watch for those, "HELP NOW" posts and alert your other FFS Online buddies to offer some assistance as well.