Note: There should be no striving in breathing. Breathing effortlessly and naturally is key and is more important than mastering a breathing technique. In other words, if breathing is forced and laboured in order to follow a particular exercise, it is better to not do it and to breathe comfortably instead.

In withdrawal it can be challenging to focus for more than a few minutes at a time and this makes learning something new quite difficult. Breathing is something we do, and must do, not by choice but as a means of staying alive!

If one of the more involved techniques such as the EFT tapping is too much for you at any time during withdrawal, breathing is a very important practice that, if used properly, will have a positive influence and help to calm your nervous system.  It is one of the nature’s best tranquilizers.

Here are few exercises. Finding a good breathing technique to use as a self-care and coping tool during withdrawal can make a remarkable difference to how you manage your symptoms.

Please read through and experiment with the different techniques. I hope that at least one will prove to be useful.

Start with noticing the breath

The simplest way to start is by letting your mind gently focus on your breath as you take air in and out slowly. You will begin to create a rhythm as you become more aware of your breathing pattern and it becomes steadier.

Creating a rhythm

One way to create a rhythm is to breathe in to the count of 1-2-3, pause 1-2-3, and slowly exhale to the count of 1-2-3-4-5-6. This 3-3-6 is an easy process which can eventually be increased to 4-4-8 as your find your rhythm and it begins to feel unforced.

Another highly recommended pattern is the 4-7-8: breathe in to the count of 4, hold for 7 counts and exhale to the count of 8; again, it should feel unforced and natural.

Pursed lip breathing

Pursed lip breathing is another very simple, effective technique which you can use to control your breath and calm you:

Breathe in slowly through the nostrils to the count of 1-2 (not deep, a normal breath)

Purse your lips (as if blowing out a candle) and breathe out slowly through your pursed lips to the count of 1-2-3-4.

Alternate Nostril Breathing (Nadi Sodhana)

Yogic teachers and masters consider this breathing exercise to be the best technique for calming the mind and the nervous system. This is technique I use daily before my meditation practice.

1. Use your right thumb to close your right nostril and inhale through the left nostril. Do this to the count of four.
2. Immediately close the left nostril using your right ring finger and little finger, and remove your thumb from the right nostril at the same time. Exhale through the right nostril to the count of eight.
3. Inhale through the right nostril to the count of four. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight. This completes one full round.

Begin with three rounds, adding one per week until you are doing seven rounds.

Note: If you have a cold or blocked nasal passage it is best to wait before doing this exercise. It is important not to force the practice. There are variations to this method and you do not have to inhale to the count of four. Do whatever feels comfortable for you, just ensure that the out-breath is longer than the in-breath.

Diaphragmatic breathing

   Diaphragmatic breathing is useful in the treatment of anxiety and hyperventilation. It involves breathing deeply into your lungs by flexing your diaphragm. When we breathe diaphragmatically, our stomach and abdomen expand rather than the chest. Here is a modified version which, if used properly, will help you to relax. I found it to be especially useful when I was having sleep difficulty.

Lie on your back with knees bent and put your hand just below your rib cage. Then breathe in slowly, focusing on the breath and the feel of your hand as your stomach moves (out when inhaling and in when exhaling).

This can be done initially for 5-10 minutes about 4 times daily. It is also useful for whenever you feel anxious, have difficulty sleeping or feel a panic attack coming on. It can also be done sitting in a comfortable position. It is safe to gradually increase the time you spend doing it. Try to have a longer out-breath than in-breath. You can also breathe out with pursed lips through your mouth.

There are many other good breathing techniques such as the Buteyko method. If you do a You Tube search you will see many proven and effective ones that you can try in addition to those shown here. I hope you do find one that will help!

Overbreathing can be a problem in withdrawal

Overbreathing or hyperventilation occurs when one breathes deeper or faster than is necessary, often as a result of stress or anxiety. It is also a classic withdrawal symptom.

Many people are unaware of their overbreathing and do so even when they are relaxed. When a person overbreathes the body does not have enough time to retain the carbon dioxide and they end up having too much oxygen but are unable to utilise it due to this lack of carbon dioxide.

This can cause many problems including light-headedness, palpitations, shortness of breath, dizziness, headaches, numbness and tingling in extremities, chest pain, sweating and even fainting. If you become aware that you are overbreathing there are several things you can do:

Breathe into a paper bag

Use a paper bag or a similarly expansible container and breathe in and out of it. This will force you to regulate your breathing and re-inhale the carbon-dioxide which you need.