BREATHE FREE:The Plan

to Stop Smoking

Session One

WELCOME!

Where Are You?• Most of you already know a lot about how to

stop smoking• Some are highly motivated to stop smoking• Some were forced here by well-meaning family

and friends• Probably all of you have some mixed feelings• Some came feeling hopelessness because you’re

convinced you don’t have enough will power• The fact that you came demonstrates that you

wish to have more control over your life

Objectives of the Program

• We are going to lead you step-by-step through this program

This program is designed to help you improve your entire lifestyle including nutritional and physical

activity patterns.

After Finishing This Program

Breathe Free Promises:You will feel good.You will feel good about yourself.You will be in control of yourself.

History of Breathe Free: The Plan to Stop

Smoking

• In 1959, five years before the first U.S. Surgeon General’s report on smoking and health, J. Wayne McFarland, MD, a physical medicine specialist, and Elman J. Folkenberg, a clergyman with experience in counseling, developed the Five-Day Plan.

• Stoy Proctor and a team of experts revised the Five-Day Plan material and renamed it The Breathe Free Plan to Stop Smoking in 1984

• Between 1987-1991 Loma Linda University Center for Health Promotion tested and evaluated Breathe Free

Overview of Breathe Free

• A state-of-the-art lifestyle-management program

• A practical and interactive program which will help you discover how to prepare for Cessation through– physical preparation

– mental control

– social support

Physical Preparation• Begin and maintain an

aerobic exercise program accompanied by relaxation exercises

• Break free of all drugs which impair judgment or free will

• Learn to modify your diet to compensate for the damage caused by years of smoking

Mental PreparationBegin thinking and acting like a non-smoker

Find creative ways to replace your physical urges to smoke with rational and healthy alternatives

Experience success mentally, then physically

Explore alternative sources for help and assistance

Social Preparation

• Prepare strategies to politely avoid smoking and drinking friends, smoking family members, office parties, or any occasion where old friends may pressure you to return to smoking ; Especially during these four weeks

• Counter tobacco promotion by learning to resist sales appeal

• Learn value of networking with individuals and groups that support smoke-free lifestyle

• Find or return to a group which will give support• Explore the spiritual, moral, and ethical aspects of

smoking cessation

Attendance at all nine sessions is important to

your success

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Each SessionBuilds

Beforeon the one

It is important that you follow the program

• The more closely you follow it, the more likely you are to succeed.

• A study reported in the American Journal of Public Health, noted that participants who followed the program with the greatest regularity were more likely to quit smoking and to maintain abstinence over 24 months than those who participated less actively. AJPH 1992.82:4:838

Plan to Bring Your Personal Plan Booklet

To Each Session.Please Print Your Name

on the Booklet.

The Plan To Stop Smoking

Phases in Breathe Free Program

1 Preparation Phase � gives you 48 hours to decide whether you are ready to stop

smoking

2 Celebration Phase - the day you stop smoking3 Detoxification Phase

� when your body is throwing off nicotine and recovering from effects of tobacco addiction

4 Normalization Phase -Nicotine is like an earthquake or tornado

-the aftermath of addiction requires a period of adjustment and rebuilding

Phases in Breathe Free Program5 Graduation Phase

-B.N.S. - our last meeting together will include the graduation ceremony. It

will mark the first day of the best of your life as a new, strong and free person

6 Stabilization Phase-3 months after graduation a visit, letter, or phone call-6 months after graduation - M.N.S.-12 months after graduation - D.N.S.

Physical Benefits• Return of five senses to optimum

performance

• Return of heart, lung, and circulation to near normal function

• Risk of lung cancer and heart disease is reduced up to 50% during first year

• Increased circulation, improved stamina, and halting of skin wrinkling

NIDA 1979, 26,27 USDAHs 1983, 1990 SGR 285, 349

Most Rewarding Benefit

New self-confidence and self-esteem

Please note - there is a summary of the immediate

and long-term physical benefits of smoking

cessation on pages 2 and 3 of your Personal Plan

Booklet

The Plan To Stop Smoking

PPB Session One 2

• Within one week:

• Taste and smell dramatically improve.

• Most physical withdrawal symptoms disappear.

• Fetus is free of nicotine.

• Teeth are whiter and mouth is fresher.

• Within one Month:• Circulation improves.• Blood Platelets are

activated.• Respiratory problems

decrease.• Energy and stamina

increase.• Pulse rate and blood

pressure lower.

Short-Term Benefits of Smoking Cessation

The Plan to Stop Smoking

Short-Term Benefits of Smoking Cessation

• Hands and feet are warmer.

• Heart beat returns to normal.

• Stomach ulcer risk is minimized.

• Shortness of breath is reduced.

• Immune system is boosted.

• Skin color and tone are improved.

PPB Session One 2

The Plan to Stop Smoking

JuiceBreak

Let’s take a 10 minute juice break so you can introduce yourself to as many fellow

participants as possible

To help get acquainted, do the exercise on page 4 of your Personal Plan

Booklet

The Plan To Stop Smoking

Find A Friend• Find Four friends here who meet this criteria: • 1. Someone who has read an article about smoking and

health in the past month.• 2. Someone who has been asked by his or her friend or

spouse to stop smoking.• 3. Someone who has been asked by his or her doctor to stop

smoking.• 4. Someone who has participated in some form of vigorous

exercise this past week.

The Plan to Stop Smoking

PPB Session One 4

Video Presentation

Video Presentation

HowTo

BeatCigarettes

Video DiscussionWhat are common excuses smokers give for

smoking?– Prevent weight gain

– Help concentration

– Help in thinking

– Help to relax

Are there better ways to accomplish these goals?What are your reasons to stop smoking?

The Smoking DiaryWill Help You Find Out

If you are speeding down the highway and realize

you are going in the wrong direction, you

don’t make a U-turn at full speed.

Look in your Personal Plan Booklet on pages

5-8 at the “The Smoking Diary”

The Smoking Diary• Column #1 Number each cigarette you smoke

consecutively during the next 24 to 48 hours• Column #2 Exact time you smoke each cigarette• Column #3 Exact place• Column #4, 5, & 6 Describe the situation, who was

with you, and your feelings afterwards• Column #7 Write the numerical code that indicates

whether the urge was weak, moderate, or strong• Column #8 Describe your reason to smoke or not• Column #9 Analyze the amount of enjoyment each

cigarette brought you• Column #10 Record any other comments or

thoughts

Carry the diary with you at all

times

The Plan To Stop Smoking