Difference between revisions of "Smoking to avoid anxiety"
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| − | '''Smoking to avoid anxiety''' is the extra preset [[training type]] in [{{GPLAY_URL}} Prana Breath] app, available in [[Guru version]]. You can use it as positive reinforcement while quitting smoking. | + | '''Smoking to avoid anxiety''' is the extra preset [[Special:MyLanguage/Training_type|training type]] in [{{GPLAY_URL}} Prana Breath] app, available in [[Special:MyLanguage/Guru_version|Guru version]]. You can use it as positive reinforcement while quitting smoking. |
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This training type was developed by Simone Righini, the behavioral psychology student and the author of the “respira.re” method, read by over 140.000 people in 2016 (first Italian edition) and has been approved by top Italian psychologists.<br /> | This training type was developed by Simone Righini, the behavioral psychology student and the author of the “respira.re” method, read by over 140.000 people in 2016 (first Italian edition) and has been approved by top Italian psychologists.<br /> | ||
The method takes inspiration from the book “The non-doing” (1973) by [https://en.wikipedia.org/wiki/Itsuo_Tsuda Itsuo Tsuda], a Japanese philosopher and a practitioner and teacher of Aikido and Seitai. <br /> | The method takes inspiration from the book “The non-doing” (1973) by [https://en.wikipedia.org/wiki/Itsuo_Tsuda Itsuo Tsuda], a Japanese philosopher and a practitioner and teacher of Aikido and Seitai. <br /> | ||
| − | This [[training type]] is adapted even for people that don't do any meditative practice and/or don't have much time for practice but still need its effect.<br /> | + | This [[Special:MyLanguage/Training_type|training type]] is adapted even for people that don't do any meditative practice and/or don't have much time for practice but still need its effect.<br /> |
== Setting the training == <!--T:6--> | == Setting the training == <!--T:6--> | ||
| − | # [[Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet. | + | # [[Special:MyLanguage/Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet. |
| − | # Choose this pattern in [[Training tab]] or [[Control tab]] when you feel anxious. | + | # Choose this pattern in [[Special:MyLanguage/Training_tab|Training tab]] or [[Special:MyLanguage/Control_tab|Control tab]] when you feel anxious. |
# Breathe according to the pattern guide. | # Breathe according to the pattern guide. | ||
== Training process == <!--T:7--> | == Training process == <!--T:7--> | ||
| − | # Choose the [[comfortable position]], but it is not obligatory, since the craving can manifest everywhere, but still best results come when you practice on open air and under direct sunlight. | + | # Choose the [[Special:MyLanguage/Comfortable_position|comfortable position]], but it is not obligatory, since the craving can manifest everywhere, but still best results come when you practice on open air and under direct sunlight. |
# Empty your lungs, breathing out gently, but with some effort ("Prepare"). | # Empty your lungs, breathing out gently, but with some effort ("Prepare"). | ||
# Inhale and exhale through your nose rhythmically during first 12 cycles. | # Inhale and exhale through your nose rhythmically during first 12 cycles. | ||
| − | # [[ | + | # [[Special:MyLanguage/Full_inhaling|Inhale]] deep and slow through your nose. |
| − | # [[ | + | # [[Special:MyLanguage/Air_retaining|Retain]] the air for a little while. |
| − | # [[ | + | # [[Special:MyLanguage/Full_exhaling|Exhale]] slowly and gradually through your nose. |
# Keep repeating steps 4-6 till the end of your training session. | # Keep repeating steps 4-6 till the end of your training session. | ||
# After you're done, feel the winning sensation of being closer to the bad habit being totally defeated. You deserve it! | # After you're done, feel the winning sensation of being closer to the bad habit being totally defeated. You deserve it! | ||
| − | * This pattern is designed to have an average "one-cigarette-duration" (in this emotional state), but you may increase the [[training duration]], or run the training once again if needed. | + | * This pattern is designed to have an average "one-cigarette-duration" (in this emotional state), but you may increase the [[Special:MyLanguage/Training_duration|training duration]], or run the training once again if needed. |
* Once you become familiar with the pattern, you can practice it in different situations, even without the usage of the app. Still, if you'd like it to appear in statistics, run it in the app. | * Once you become familiar with the pattern, you can practice it in different situations, even without the usage of the app. Still, if you'd like it to appear in statistics, run it in the app. | ||
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| − | [[Category: | + | [[Category:Trainings{{#translation:}}|Trainings]] |
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Revision as of 11:56, 19 May 2018
Smoking to avoid anxiety is the extra preset training type in Prana Breath app, available in Guru version. You can use it as positive reinforcement while quitting smoking.
| Download: Smoking_to_avoid_anxiety.trng |
|---|
Effects
- relieving cigarette craving
- calming down
- lowering adrenaline and cortisol level
- helping to get back to logical thinking fast
This pattern is very useful if smoking is as a self-help method to manage high anxiety level for you. Surely you know the cigarettes are not a cure for anxiety, in fact they tend to “resolve” the first tide of anxiety while giving your a strong addiction and craving attitude. That in a long run will add up to make you more anxious every day.
Origin, history
This training type was developed by Simone Righini, the behavioral psychology student and the author of the “respira.re” method, read by over 140.000 people in 2016 (first Italian edition) and has been approved by top Italian psychologists.
The method takes inspiration from the book “The non-doing” (1973) by Itsuo Tsuda, a Japanese philosopher and a practitioner and teacher of Aikido and Seitai.
This training type is adapted even for people that don't do any meditative practice and/or don't have much time for practice but still need its effect.
Setting the training
- Download this pattern if you don't have it yet.
- Choose this pattern in Training tab or Control tab when you feel anxious.
- Breathe according to the pattern guide.
Training process
- Choose the comfortable position, but it is not obligatory, since the craving can manifest everywhere, but still best results come when you practice on open air and under direct sunlight.
- Empty your lungs, breathing out gently, but with some effort ("Prepare").
- Inhale and exhale through your nose rhythmically during first 12 cycles.
- Inhale deep and slow through your nose.
- Retain the air for a little while.
- Exhale slowly and gradually through your nose.
- Keep repeating steps 4-6 till the end of your training session.
- After you're done, feel the winning sensation of being closer to the bad habit being totally defeated. You deserve it!
- This pattern is designed to have an average "one-cigarette-duration" (in this emotional state), but you may increase the training duration, or run the training once again if needed.
- Once you become familiar with the pattern, you can practice it in different situations, even without the usage of the app. Still, if you'd like it to appear in statistics, run it in the app.
Other questions
Got specific question about this pattern? Please contact Simone Righini directly to get the answer!
This pattern is a part of the training called “respira.re” (the Italian for “to breath”) that can be found in Simone's e-book on the website.