A big part of a successful recovery is having relaxation strategies that you can quickly turn to when you feel stressed or overwhelmed or to combat cravings or triggers. Deep breathing is a great go-to technique that you can do anytime, anywhere. And it’s been study-proven to have a host of benefits, including less anxiety and depression, more energy, improved sleep and better decision-making.
Learning to breathe deeply isn’t hard, but it does take a bit of practice. You can start with this breathing exercise recommended by the Substance Abuse and Mental Health Services Administration:
- Find a comfortable position in your chair. Close your eyes or gaze down at the floor. Take a few moments to settle yourself and sit quietly.
- Deeply relax all your muscles. Begin with your feet, moving upward to your head. Let go of any tension you might have in your legs, stomach, hands and arms, shoulders, neck and face.
- Become aware of your breathing. Pay attention to your breath as it enters and leaves your body.
- Take a deep breath. Notice your lungs and chest expanding. Now slowly exhale through your nose. As you breathe out, say the word, "one" silently to yourself.
- Again, take a deep breath. Fill your lungs and your chest. Notice how much air you can take in. Hold it for a second. Now release it and exhale slowly.
- Inhale slowly and fully one more time. Hold it for a second, and release.
- Continue breathing in this way for another couple of minutes.
- With each inhalation and exhalation, you should feel your body becoming more and more relaxed. Use your breathing to wash away any remaining tension.
- When you feel ready, open your eyes and ask yourself: How was that? Did you notice any new sensations while you were breathing? How do you feel now?
Relapse Prevention at Complete Harmony
Personal growth and relapse prevention is key for long-term recovery – and we're here to help. At Complete Harmony, our holistic treatment and relapse prevention plans provide a firm foundation for lifelong sobriety. To learn more, call: 866-930-4673.
