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The myth of the relaxing cigarette
For many people, smoking represents a way to relax. This is surprising, since nicotine makes your heart beat faster, raises your blood pressure and increases your respiratory rate. Smoking is therefore not calming. It actually stimulates the nervous system. Once this stimulation has passed, the brain tries to regain the “high” and dependency is created. What creates the illusion of relaxation when you smoke is the fact that you’re giving yourself a little break. If smoking has provided you with a refuge from stress and tension, now’s the time to turn towareds real methods of relaxation. Keep taking breaks… but without smoking!
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Learning to relax
- Whatever your worries and responsibilities, take a few minutes every day to recharge your batteries. Sleep and relaxation are two different states, and you need them both.
- Choose relaxing activities you enjoy: take a walk in the park, learn yoga or tai chi, get a relaxation tape or DVD, soak in a bath scented with essential oils, enjoy a cup of herbal tea, watch the birds, listen to quiet music, read, pray, meditate, have a good laugh... Why not try our simple technique?
- Physical activity is great for staying in shape … and for the morale! Forget about the stress of performance. Take up moderate activities and go outdoors frequently to oxygenate yourself.
- Talk with people you like. Seek out people who are calm.
- Appreciate mealtime and enjoy each mouthful.
- Use your diary to express what’s on your mind, clarify your ideas, copy down quotations you find inspiring and draw.
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A relaxation technique
Here’s a simple, proven relaxation technique. In just 10 minutes a day, you’ll discover the many benefits of continuing to be a non-smoker and dealing with life’s challenges. Don’t be intimidated by the instructions: after reading them a few times, you’ll be able to put them into practice. You’ve got nothing to lose—and everything to gain!
The preparation
Find a place where you won’t be bothered by noise and interruptions. Dim the lights and light candles if you wish. Put on some relaxing music. Lie on the floor or on an exercise mat or blanket. So that you don’t get cold, cover yourself with a blanket or put on socks and a warm sweater if necessary.
Lie on your back. Spread your legs slightly and let your feet fall away from your body. Your arms are along your side, a few centimetres from your body, palms turned upward. Close your eyes. Make sure you are comfortable.
Exhale by pulling your abdomen in gently to expel all the air, and then allow the inhalation to come in naturally, beginning in your belly. Breathe slowly and deeply, without forcing, for a few minutes.
The sequence
First step: Contraction/release. Contract and raise your feet and legs slightly for a few seconds, and then release. Contract and release each part of the body, from bottom to top: the buttocks, pelvis, shoulder blades (squeeze together and then relax them), the shoulders (raise and then release them), arms and hands, face (pull all the muscles toward the nose and then release them).
Second step: Mental suggestions. In your mind, slowly repeat twice: “I am relaxing my feet; my feet are relaxed.” Do the same for each body part, from bottom to top. Don’t forget the back, belly, neck and face (jaws, tongue, cheeks, brows, forehead).
Third step: Be still, comfortable and completely relaxed. Focus your attention on your breathing. Let your thoughts come and go, without trying to hold on to them or prevent them. Constantly bring your attention back to your breathing, which is calm, light, deep. Stay this way for at least a few more minutes. Then, take a deep breath, gently move your hands and feet, stretch, turn gently onto your side and slowly get up. When you’re ready, open your eyes. Smile!
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