Addiction can feel like a never-ending road, dotted with high anxiety and feelings of powerlessness. Whether you are addicted to drugs, alcohol, gambling, caffeine, Internet, or other things, overcoming an addiction is not easy. To increase your chances for success, try multiple methods for overcoming addictions, like support groups or alternative therapies. Breathing exercises are one such approach that may help you overcome your addiction by finally stopping that never-ending road.
Breathing Awareness
Before you can start breathing exercises, you first need to become aware of your breathing patterns. Sit in a comfortable chair with good posture, feet flat on the ground and legs uncrossed. Close your eyes. Scan your body for tension and try to relax those areas. Focus on your breathing. Place one hand on your chest and one hand on your abdomen. Notice which area is rising most with each breath. Pay attention to the frequency and duration of your breaths. Focus on the sound of your breathing and the sensations of your body with each inhale and exhale.
Bellows Breathing
Christopher Krone with Meditative Moments recommends Bellows Breathing to increase alertness and energy. Adopted from yogic breathing techniques, Bellows Breathing is not a quiet exercise. Touch the tip of your tongue between the backs of your upper teeth and the roof of your mouth. Breathe in and out rapidly through your nose. You want your breaths to be as short as possible with each breath equal in duration. Start with a comfortable pace and work toward three in-and-out breath cycles per second. In the beginning of your practice, try Bellows Breathing for 15 seconds and work up to one minute.
Relaxing Breathing
Another breathing technique is relaxing breathing. Also called the 4-7-8 Breath, this exercise starts by exhaling completely through your mouth. Once you have exhaled completely, close your mouth and inhale quietly through your nose for a count of four. Hold your breath for a count of seven, and then exhale completely through your mouth for a count of eight. Start with a total of four breaths and work up to eight breaths.
Belly Breathing
The Center on Aging Studies Without Walls, a joint venture between the University of Missouri-Kansas City and University of Missouri Extension, describes belly breathing as a simple way to increase energy and decrease tension. To start, lie flat on your back. Pillows can be placed under your neck and knees to reduce strain. Place your hands on your stomach at the base of your rib cage with your middle fingers touching. Take a slow deep inhale, allowing your stomach to expand. Your hands should rise with your stomach and your fingertips should separate. Hold the breath for one second and slowly exhale. Start with three to four belly breaths, working up to five minutes.
