Welcome to breathing pleasure into being tobacco free. This video is very hands on experiential type video, you will need to be sitting comfortably in a chair or laying on a flat surface in a quiet area where you can just focus on my voice and where there will be no interruptions. Stop the video now if you need to adjust. In this session we will focus on being present and embodied when we use tobacco. And we will learn how to deal with stress related smoking by breathing pleasure into being tobacco free, will peel back some of the layers. If you are using tobacco to deal with certain emotions, then you're missing an awesome opportunity to discover what is really needed in your life.

Let's explore a new way of thinking a new way of acting and yet breathing even so that you will feel amazing in your decision to be 100% committed to being tobacco free, sound good. But first, let's talk a little bit about Stress for a minute. Stress can be a huge trigger to smoking. And beneath that stressed out feeling there is usually something else lurking. It might be fear, anger, frustration, loneliness or something else. I would like to challenge you to be curious about what you are really feeling when you smoke.

And might there be ways to deal with those feelings in a much healthier way. While certain circumstances might not seem like they should be stressful, they can still feel like stress to our body. The body only has two main responses, and that is the stress response and the relaxation response. We either experienced one or the other, and they can't both happen at the same time. Smoking is not always associated with a negative emotion. If you typically smoke when you are happy, and with other friends that smoke and you want to relive that feeling, you might light up whenever you want to feel happy.

Being mindful is all about exploring our true emotion. So we can choose new ways to be without the smoking. You will note that there is a section on your personalized quit plan, where you can write down what your stressors are. And right beside it, there is also a section where you can write down what strategies you will use to take the place of smoking in those stressful situations whenever they come up. In this video, we will work on ways to break the cycle of stress and change the thinking behind using cigarettes to relieve it. As mentioned in a previous video, there is nothing in that cigarette that reduces stress.

The nicotine in the cigarette causes the brain to release dopamine, which makes us feel good, but the up and down levels of nicotine and as a result of dopamine in the brain can itself cause a lot of stress. managing stress can be done using the 557 breath and this is where we'll introduce you to it. But before we dive into the 557 breath, let's make sure You're sitting or lying in that comfortable spot that we were talking about somewhere quiet. The 557 breath is a great way to activate as much relaxation as possible. I will be walking you through exactly what to do. So all you have to do is relax, close your eyes and focus on my voice.

So please close your eyes and just start breathing normally. I'd like you to find yourself in your usual smoking spot. take notice of all that is around you. Where are you? How does the ground feel beneath your feet? Are you sitting or standing?

Notice any noise around you or in the background? Take a deep breath and feel all the sensations that your usual smoking spot provides. What does it smell like? Is it smoky? Are there cigarette butts on the ground? Or are they piling up in an ashtray?

Are you by yourself? Are you with someone else who's They're just notice and make note of how it feels, smells and sounds in this place. Make note of the emotion that you're feeling in your usual smoking spot. Next, I would like you to teleport yourself from your usual smoking spot to a place you absolutely love. This could be a real spot or an imaginary spot. But in this place, it feels really good to be there.

The air is fresh, it smells good, the sun is shining brightly. And we will call this your place of bliss. It is a safe spot where you love life where things are wonderful, and where you feel really, really good. You feel safe and loved. Let's start breathing the 557 breath in this place of bliss. So to do that, you simply Breathe in through the nose for a count of five.

Hold it for a count of five or as long as you can. And then breathe out or exhale for Count of seven. Let's practice that a few times. In for five, hold for five, out for seven in 1234 hold 12345 out 1234567. Great work, keep reading and counting. If you're sitting it with a tall spine and imagine yourself getting really comfortable in a place of bliss, tune into the quality of your breath.

Scan your body for any tension that you might feel for that might be there and just release it. Let it go. Soften your shoulders, soften your jaw without collapsing into your back or chest. Just keep breathing the 557 breath and Just start to relax and listen to the sound of my voice has nothing to do and nowhere to be. Five in five hold, seven out 1-234-512-3451 234567 Next I'd like you to step into the future version of yourself. That you that is 100% committed to being tobacco free.

This is the future you that has taken over control of your body and is making small manageable steps that will lead you to get the results you want and feel amazing. You will breathe easier. You will feel less stress. You will feel more energetic. You will feel healthier inside and out. And you feel in control.

Slip yourself into that future version of yourself. You are already tobacco free, you are already having the results you want. You no longer crave smoking, your lungs and the rest of your body have cleared all the toxins. Your heart and lungs are working better. And all parts of your body, even your hair and skin are enjoying all that extra oxygen. That is getting to all tissues and organs in your body.

Five in five, hold seven out. Keep breathing this breath. 1234567 now I'd like you to place your fingers into your future fingers thoughts and your toes into your future toes thoughts. Take a moment and think into your future tobacco free self. It's a beautiful day. You feel grounded and strong.

You feel so incredibly awesome. Continue to breathe mindfully and start to dial up all the sensations you're feeling in your future body. Enjoy this experience even more just like turning up the dial on your stereo. Keep breathing, five in five holds seven outs. Now as you inhale and exhale more deeply now you might feel more calm, secure, expansive, and energized. Allow yourself to feel clarity, wonder and awe because you've given up smoking for good, and it feels great.

Just turn up the volume on that as well on that feeling. Now, I'd like you to ask yourself from this future place, what this future version of yourself, tell the you hear now about quitting smoking. Take a few more deep breaths. integrate that feeling of being tobacco free, and this time answer that question out loud. Write it down on your personalized quit plan. Future version tell the you hear now about being 100% committed to being tobacco free.

Right it right at the top of your personalized. Beautiful now go ahead and bring that knowing back to your presence. Bring it back the feeling that you had as the tobacco free person we call your butt fingers and toes. How was that for you? Write down what your future self wanted to tell your current self about quitting tobacco? What does it feel like to be in your smoking spot first, and then teleport to your spot of bliss?

What does it feel like as you implemented the 557 breathing What were the sensations in your body when you brought that future knowing to your presence? So much incredible mindfulness and discovery today. One last challenge. I would like you to continue to think of yourself as a tobacco free person. Visualize yourself doing something that you really love without the smoking. Visualize in your spot of bliss.

Use the 557 breath to release stress anytime it comes out. Use the 557 breath to seal in any positive thoughts and emotions you're feeling right now. The most awesome thing about the 557 breath is that it can be used anywhere, anytime, and it's completely free. If been tobacco free starts to feel pleasurable. It will start to be something you will just do. It starts to become who you are.

Practice the 557 breaths in your car at work or even before bed or first thing in the morning. To set the stress free mood for the day, even if chaos comes up in your day, use the 557 breath to see if you can relax into the chaos. It's an amazing tool to use when you feel one of your triggers, show up, pause, breathe and scan your body to see what might really be needed in the moment.