Q: Although you can't increase the size of your lungs with aerobic activity or breathing exercises, you can improve their efficiency. Improved cardio-respiratory function increases the levels of oxygen that are pumped into your bloodstream, where it is transferred to your muscles to provide energy. Create additional space in your lungs by pulling up your shoulders towards the ears, while at the end of inhalation phase. Always be gentle when taking a breath, so you don't strain or injure yourself. Add weight for resistance. When lying on your back, you can increase the effort level of the an exercise by placing a book on your abdomen. Remove the book immediately if you experience any discomfort. Breathing exercises can help you gain control in stressful situations, but the best place to practice the techniques is in a safe, calm environment. As with other forms of meditation, you will be able to focus best when you are not distracted. Practice in a dark or dimly lit room. Light candles, if you wish, to create a warm and peaceful ambience. Turn off the TV and silence the ringer on your phone. It will be easier to focus on your breathing if you are not distracted. Breathing exercises are often more effective when you are not full. Although it can take up to four hours for food to completely pass out of the stomach, you don't need to wait for it to be completely empty. Whenever possible, wait an hour or two after the end of a meal to begin your breathing exercises. Always try to adopt a relaxed posture when doing breathing exercises, and be careful not to strain yourself. Practice at a comfortable pace if you are struggling to hold a breath for a certain count, hold it for a lower count at first and gradually work up to it. If you begin to hyperventilate or become light-headed, slow your breathing until you feel better and stand up slowly. If you have arthritis of the neck or any other spinal condition, check with your doctor before trying any exercises that involve moving or bending the neck or back. Never experiment with holding your breath as long as you can - this can be extremely dangerous, even fatal.
A: Increase your lung capacity. Create a peaceful environment. Wait an hour or two after eating. Avoid injury.

Q: Click or double-click the iTunes app icon, which resembles a multicolored musical note on a white background. It's at the top of the iTunes window (Windows) or the screen (Mac). A drop-down menu will appear. This option is in the middle of the Account drop-down menu. Doing so immediately logs you out of your iTunes account.
A: Open iTunes. Click Account. Click Sign Out.

Q: Meditation is a proven method for relaxation. Those who meditate often find that it clears their minds and helps them become centered. Meditation can get your mind off of cutting now, and can help you feel better in the long run. Don't give up if you find that meditation is difficult. Start by attempting to meditate for a few minutes and gradually work your way up to a greater length. Simply close your eyes and focus on your breathing. Try not to think of anything except the sound of your breath and how it feels filling your body. Concentrating just on this may be enough to get you through your urge. Try using a guided meditation to give yourself something to focus on. You can get a guided meditation in the form of apps, recordings online, DVDs, and classes. Your loved ones can be wonderful distractions. They can talk you out of self-injurious behaviors or occupy your time with a lively chat or interesting activity. Don't suffer in silence. Reach out to someone you trust when you get the urge to cut. Make a list of a few people you can call and keep it with you at all times. Let's say you had a fight with your mom and you run to your room to cut. Instead pick up the phone and dial a friend. Say, "Hey, I'm having those thoughts again. You wanna hang out?" Getting lost in a good book or writing project is an excellent way to preoccupy yourself. Allowing your mind to become immersed in a story can stop you from thinking about hurting yourself. You may also become inspired to write your own material. Writing poems, short stories, and songs can help you express yourself, as can writing in a journal. You could also write a letter to someone you never intend on sending. There is a significant amount of shame and guilt that often accompanies cutting, so try to find a way to express these feelings. Write about them or talk with someone about them. Surrounding yourself with warm water can ease the tension right off of you. Taking deep breaths and relaxing every muscle in your body can help you calm down and forget about wanting to hurt yourself. Allowing water from a showerhead to spray your skin instead of cutting may also help to curb your urge to self-harm. Additionally, scrubbing yourself with soap or taking a cold shower can also help you to resist cutting. Taking a nap is extremely helpful in cut prevention if you find that some of your triggers are caused by a lack of sleep. Wearing comfortable clothing and lying in a texturally-pleasing location can feel good against your skin and provide the sensation you are looking for. Allowing your body to get the rest it requires may be all you need to get over your craving. Ensuring that you get a good night's rest may also prevent the urge to cut. Practice good sleep hygiene, such as by following a bedtime routine, shutting down electronics an hour before bedtime, keeping your bedroom cool and dark, and cutting out caffeine in the afternoon and evening. Talk to your doctor about sleep aids if you have trouble sleeping. Exercising and eating healthy can also help you sleep.
A: Meditate. Phone a friend. Write or read a book. Get in the tub or shower. Take a nap.

Q: Rub a cotton ball into a bit of petroleum jelly. Use your fingers to work the petroleum jelly into the fibers of the cotton, thoroughly coating the entire piece. You could use a cotton makeup pad instead of a cotton ball, if desired. Either option should work well. Grab the cotton ball or cotton pad with a pair of tweezers and slowly lower it into a pot of melted candle wax. Work carefully to avoid accidentally burning yourself on the wax. Coat the majority of the cotton, leaving only a small patch uncovered. Place the coated cotton on a sheet of wax paper and let the wax on the cotton cool and harden. Place the coated cotton in a plastic bag or plastic container. Keep them there until you are ready to use them. Make sure that no moisture can get inside the container as you store it.
A:
Dip cotton balls into petroleum jelly. Alternatively, dip the cotton into melted wax. Store the firelighters in a sealed container or bag.