At the conclusion of either the "eye closure" or "swallowing" tests, and before you have opened your eyes, be certain to give yourself this suggestion: "At any time I take three deep breaths, I will be able to give myself strong, helpful suggestions. I will be able to stop smoking. I will be able to relax when and as I wish. I will be in a state of light self-hypnosis, if I so desire, after I take three deep breaths."

Reader, let me tell you this: I have never known a man or woman who was unable to learn this technique. For some it has required effort. For others it has come remarkably swiftly and easily. But in all the time I have spent lecturing and demonstrating and teaching these ideas, I've not yet found a person—no matter how tense, how tight inside—who could not learn to relax.

And when you learn the system, there are additional benefits aplenty. Since stress and strain are a normal part of Me, you will certainly have one of those days, sooner or later, when nothing goes right. Use your three-breath technique, at such times, as first aid for the sagging soul.

NOW, WE'LL RELAX THAT GRIM JAW LINE

One of the first places where tension shows up is in the muscles of the jaw. Because smoking involves a muscle pattern that forces you to open your mouth and move your lips and tongue, it tends to release some of the muscles of the jaw and mouth. This would be a good thing for you if (a) smoking didn't then raise the temperature inside your mouth, (b) irritate the sensitive linings of your mouth, and (c) increase the likelihood of cancer of the lips, mouth or throat.

So let's attain this relaxation of the mouth and jaw without smoking. Yawning is an ideal way. Start by dropping the lower jaw. Put the tip of your tongue behind your lower teeth and let it rest there momentarily without pressure.

If you are really tense from a long period of concentration or from some particular worry, you can assist the relaxation of the jaw muscles by massaging them. The muscles are in the area around the hinge of the jaw, just in front of the ears. Gently touch your jaws with your fingertips; massage them, and yawn.

The next spot to relax, after your mouth and jaw, is your nostrils. You didn't think your nose could become tense? Well, just relax it once and see the big difference.


Special Instructions for the One Reader in Ten Who Cannot Achieve Easy Relaxation

Feel the muscles over your cheekbones ... massage them slightly with your fingertips ... pushing outward while you inhale deeply through your nose.
This gentle massage and the accompanying deep breathing clears the antrums and aids your sinuses. It will help prevent the common cold and aid your vision.

You can relax your eyes at the same time. Blink them several times; and if you have been looking at a printed page, rest them by looking at some distant object.

If you are in a position where it will cause you no embarrassment, close your eyes when you take your three deep breaths. Fill your lungs deeply and keep your eyes closed, and you will feel the rejuvenating power of relaxation flowing through your body.

THE  NECK AND  BACK ARE HARDEST TO MAKE "LET GO"

The back and sides of the neck are where tension really sets in after a long siege of concentration. This area is possibly the most difficult to relax, yet one of the most important.

To relax the neck muscles, lift the chin and inhale deeply. Keep inhaling, but now stretch your chin out to the right. Now, exhale and swivel the chin to the left. Now relax. Repeat this exercise by inhaling deeply, pointing the chin to the left . . . exhale, swivel it to the right and relax. Use your fingertips to massage the muscles along the side of the neck. This not only relaxes the muscles but helps stimulate the flow of blood to the brain.

IN  THREE WEEKS YOU  WONT  REMEMBER THE SMOKING HABIT

You will discover that after about three weeks of employing the techniques of self-hypnosis and "instant relaxation" to change your subconscious attitudes and habits, you will no longer even think about smoking.

This could mean that you may also forget about relaxing. Don't let that happen.
No matter what your occupation, whether it be student or housewife or corporation executive, you need to relax periodically to reduce fatigue, release tension and rejuvenate your body.

Dr. Walter Woodward, industrial psychologist with the American Cyanamid Company, has said: "Business men tire themselves by pushing themselves to their extreme limit. An executive can concentrate on what he is doing for about two hours before his attention wanders. It takes a while for his mental energy to recover, and during that time he becomes frustrated and tense because he cannot get on effectively with his work."

Take a concentration break about once every ten or fifteen minutes. All it requires is three deep breaths.

Take a longer concentration break at hour intervals. You will not only forget all about smoking, but you will also be healthier and more vital than you ever imagined was possible.

This content was originally written by: J Heise 1962