Summarize the following:
If you are struggling with alcohol abuse and would like to quit, your doctor can help you find safe and effective ways to stop drinking. Make an appointment with your doctor to talk about the best approach for you based on your drinking habits and overall health. Ask your doctor about any questions you may have, such as: "Should I quit cold turkey, or is it safer to taper off?" "What are the major benefits of quitting?" "What are the risks and benefits of the different treatment options?" "How are my drinking habits affecting my health?" "What are the possible long-term effects if I don't change my drinking habits?" Inpatient alcohol detox occurs inside a rehab facility, where doctors and staff will be on hand 24/7 to help you through your recovery. This detox can take anywhere from 5-14 days, and is most suitable for people with very severe alcoholism and withdrawal symptoms, such as delirium tremens. You can recover in a calming facility, letting you escape from the pressures of day-to-day life. Some people can detox well in a facility, but have trouble when they return home. Having the support of family and friends can make this transition a little easier. Inpatient detox can also be quite expensive. Ask your insurance if they offer coverage, or inquire at the center to see if there's a payment plan that allows you to pay the fee over a few months. You must see a doctor before heading to an inpatient detox facility. They will be able to determine whether it's the right course of action for your recovery. Outpatient detox treatment will require you to spend some time at a detox clinic everyday for anywhere from several days to 2 weeks. You won't have to stay overnight at the facility, but your medications and recovery progress will be closely supervised by the professionals there. Outpatient detox offers the benefit of being able to live at home and have more freedom, as well as being less expensive than inpatient detox. However, outpatient detox also makes it easier to relapse and start drinking again. This is particularly hard if you have a difficult home life, or if another family member is an alcoholic. Outpatient detox is only suitable for those with mild to moderate symptoms of alcoholism, who haven't been drinking heavily or for a very long time. You must see a doctor before heading to an outpatient detox facility. They will be able to determine whether it's the right course of action for your recovery. If you are chemically dependent on alcohol, quitting or cutting back can be very challenging. Fortunately, there are medications available that can make the process easier. Talk to your doctor about trying one of these commonly prescribed medications: Disulfiram (Antabuse) discourages drinking by interacting with alcohol to produce unpleasant physical reactions like nausea and headaches. However, this drug can also be addictive and should only be taken with very close doctor supervision. Naltrexone (Revia) prevents you from feeling the pleasant "buzz" that alcohol normally produces. Naltrexone also comes in an injected version called Vivitrol. Acamprosate (Campral) reduces alcohol cravings. Delirium tremens are similar to alcohol withdrawal shakes, but they affect your whole body and are much more severe. If you experience severe whole-body tremors after you stop drinking, along with other symptoms such as hallucinations, confusion, disorientation, and seizures, seek medical attention immediately. You may need blood drawn to see if liver damage is to blame. If you find yourself in the position of dealing with someone else experiencing delirium, it can be difficult to know what to do. Read up on how to care for someone with delirium so you know what to do. Cirrhosis of the liver occurs when scar tissue builds up on the liver and makes it difficult for it to function. Severe cirrhosis is life-threatening, but when caught in the early stages, liver damage can be treated and limited (though not cured). If you notice any symptoms, see a doctor right away. Symptoms include: Fatigue Easy bleeding and bruising Yellow discoloration in your skin and eyes Spidery blood vessels Swelling in your legs Redness on your palms Behavioral therapy, or addiction counseling, can help you develop healthy coping strategies and attainable goals as you work toward quitting or cutting back your alcohol use. This type of therapy can also help you uncover and work through underlying issues that may be contributing to your drinking habits. Ask your doctor to recommend a therapist who specializes in addiction or substance abuse. . Getting support from others who understand what you are going through is an important component of dealing with alcohol dependency. People in your support group can provide sympathy and friendship, and can also help hold you accountable or offer assistance if you find yourself in crisis or struggling with setbacks. Ask your doctor to recommend group therapy or peer-led support groups in your area. Do some research to see what groups are available, such as Alcoholics Anonymous. Your family and friends can play a key role in helping you successfully recover from alcohol abuse. Let the people closest to you know that you are working to quit or cut back on your alcohol use. Ask them to respect your decision, and to help you by not drinking around you or putting pressure on you to drink in social situations. Identify a few close friends or family members that you can call on for support if you are in a bad place or struggling with the temptation to drink. If you have any friends or relatives who regularly drink around you or do not respect your decision to quit or cut back, you may need to limit your time with those people.

summary: Develop a plan with your doctor. Ask about an inpatient recovery center if your addiction is severe. Talk to your doctor about outpatient detox if your addiction is moderate. Ask your doctor about using medications to help you quit. Recognize the symptoms of deliriums tremens. Watch for symptoms of cirrhosis of the liver. Get behavioral therapy. Join a support group Seek support from family and friends.

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The diaphragm is a muscle that sits like an upside-down bowl just beneath your ribs, contracting and relaxing to move air through your lungs. Deep "belly breathing" that visibly moves your abdomen in and out helps strengthen this muscle and improve your endurance. If your belly stays flat and your chest pumps up and down, you're taking shallow "chest breaths," and will fatigue sooner. This will help ensure that you are getting enough oxygen to your body, and is the best way to prevent muscle and lung fatigue. It also helps increase endurance by getting proper oxygen circulation to your muscles. Your mouth is wider than your nostrils, allowing you to take deeper breaths of air. Allow air to enter through both your mouth and your nose. Most experienced runners coordinate their breath with their steps, such as the popular "inhale for three steps, exhale for two" (or simply "32"). This helps you breathe more consistently. You may also be forced to switch to a different pattern (such as "21") at higher speeds, which helps you keep track of the intensity of your run. There are several popular alternatives to these patterns, such as "2-2" or "2-3." Experiment with different breathing patterns to find the right one for you. You should be able to form full sentences while running without huffing and puffing.
summary: Breathe with your diaphragm. Take longer breaths. Keep your mouth open. Find a breathing pattern. Use the "talk test" to determine if you are breathing enough.