Contents

Disclaimer

Oxford University Press makes no representation, express or implied, that the drug dosages in this book are correct. Readers must therefore always check the product information and clinical procedures with the most up to date published product information and data sheets provided by the manufacturers and the most recent codes of conduct and safety regulations. The authors and the publishers do not accept responsibility or legal liability for any errors in the text or for the misuse or misapplication of material in this work. Except where otherwise stated, drug dosages and recommendations are for the non-pregnant adult who is not breastfeeding.

Show Summary Details
Page of

(p. 117) Breathing Retraining 

(p. 117) Breathing Retraining
Page of

date: 16 November 2019

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.

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 of the air out of your lungs very slowly. You may want to say a word, such as “CALM” or “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.