If possible, sit down with feet flat on the floor, hands resting on knees. Think of the word RELAX… On the "RE" breathe slowly in and hold for a few seconds and on the "LAX" breathe out through the nose until your lungs are empty.
Repeat this exercise a few times, concentrating on the sensation of air moving in and out of the body. Start to breathe more deeply, still through the nose, consciously letting the air fill the abdomen, then the lower and upper chest in sequence. Breathe out the same way, expelling the air from the abdomen, lower and upper chest in turn. Repeat this breathing exercise 3 or 4 times, and then return to normal breathing.
Save the money that you would have spent on cigarettes for a treat such as a new outfit, going out for a meal or taking a vacation.
Remember – once stopped, stay stopped. ‘Just one cigarette’ can lead to another. Keep reminding yourself of the health and other benefits of stopping smoking. If you need support call the Anne Penman Helpline and speak to your technician.
Smoke your last cigarette before you come to your therapy session.
Please bring the notes you have taken about your lifestyle to your first session.