Complete at least 12 rounds to combat a minor craving and 24 or more rounds to fight down a major craving. As you gain more experience, you can either slow the count down or add to it. In the beginning, if seven is too long, make the count shorter. And if at any time you don't feel well or grow lightheaded, stop and breathe normally for a while. But try to come back to it—only next time use a shorter count and build from there.
Advanced Technique: Squared Breathing
Squared breathing is a bit more advanced in that it requires a fourth count after exhalation while the lungs are empty. Start as in triangular breathing by inhaling for a count of seven, holding the breath for a count of seven, and exhaling for a count of seven. Then, before inhaling, hold for a count of seven and repeat the process.
It’s best to start with triangular breathing and add the additional squared-breathing hold after a few rounds. By beginning with the triangular pattern you will calm your cardiovascular system and ease the transition to the squared pattern.
As in triangular breathing, breathe from the diaphragm and make the pattern as smooth as possible. Time the rhythm so it feels comfortable. If it doesn’t, your count is too long. Don’t hesitate to speed up the count, or even to use a smaller count such as four or five. Twelve to 24 rounds of squared breathing will effectively combat even the most potent of cravings and be a powerful weapon in the battle against almost any addiction as well.
By using this technique several times a day I was able to quit a 20-year smoking habit cold turkey, without gaining weight. In addition to taming cravings and addictions, controlled breathing is also incredibly effective as an anger management tool. Again, a great time to practice it is when you arrive home at the end of the day. By doing so, you will soothe your mind and emotions and be in a much better state to interact positively with your loved ones.
the heart, the mind, and the emotions, and it’s a remarkable tool to combat any sort of craving. In fact, the hardest part of this technique is remembering to do it. So resolve right now to use triangular breathing when you have a craving.
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