Tips, Techniques, and Advice
Many of the following techniques came from my direct experiences in behavioral health units, detox centers, and rehab facilities. They helped me survive and manage my opioid addiction and recovery.
These tips are not just for addicts. They are equally effective for anyone suffering from trauma, pain, depression, and anxiety.
May they give you some hope.
These tips are not intended as a substitute for professional or medical advice. They are simply things I found helpful in my recovery journey and wanted to share with you. Please consult qualified professionals for specific advice or services appropriate to your individual circumstances.
Belly Breathing (diaphragmatic breathing)
Using your breath is one of the simplest methods there is to calm down, focus, and recenter. For this reason, it’s the first tip I want to share.
The diaphragm muscle is the one between the stomach and the lungs. It is attached to the bottom of the lungs and acts like a bellows to draw air into the lungs.
Belly breathing can be done lying down, sitting, or standing. It can even be done while walking, but I would wait to try that until you have a firm grasp on the technique.
As you draw in your breath, resist the urge to expand your upper chest. Instead, draw your diaphragm muscle downward and outward. It may feel a bit like your stomach is filling with air. Release the air from your lungs by completely relaxing your diaphragm muscle.
Repeat.
Belly breathing is how babies breathe. We’ve just forgotten how.