This section covers additional exercises and techniques introduced to Jane, focusing on breathing and the application of the acronym “BREAKS” to assist in her smoking cessation journey.
The ‘Stop and Breathe’ Exercise
Technique Description
- Jane was instructed in a simple breathing exercise, focusing on slow, deep breaths.
- The exercise involved noticing the sensations of breathing, including the coolness and warmth of the air, and the rise and fall of the chest or stomach.
Implementation and Practice
- Jane was guided to perform this exercise for 10 breathing cycles three times a day for a week.
- If distracted, she was advised to return her focus to her breath gently.
Monitoring and Evaluating Progress
Focus on Letting Urges Pass
- The effectiveness of the skills was tested by monitoring the frequency of letting cravings and urges pass without acting on them.
- The emphasis was placed on this process-based measure rather than solely on reducing the number of cigarettes smoked.
Data Analysis
- During therapy sessions, data on the frequency of urges and how often they were allowed to pass were reviewed.
- This process measure is key in ACT’s efficacy for smoking cessation.
Integrating Core Acceptance Skills
Acronym: BREAKS
- Jane was taught a set of core acceptance skills, summarized in the acronym ‘BREAKS’:
- Break: Take a break and pause.
- Read: Observe internal sensations.
- Expand and Exhale: Perform the breathing cycle for 10 cycles.
- Allow: Let experiences be as they are, including cravings.
- Know: Remember personal motivations (e.g., health, family).
- Step: Take action towards important goals.
Application in Pre-Quit Phase
- The acronym helped Jane track her urges and let them pass, reinforcing the program’s goals and techniques.