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INDEX
Introduction
Day 1: Startup
Day 2: The Problems...
Day 3: Deep Inside
Day 4: Anti-smoking Therapy Starts!
Day 5: Make sure this does not relapse!
Day 6: Check Yourself, Get double sure
Day 7: You have quit for good!

5
7
8
10
12
32
35
37

Welcome!
Thank you so much for buying a copy of How to Quit Smoking Naturally!

I believe you will find it to be of tremendous value. I want you to know that I
don't take your purchase decision lightly. In exchange for your purchase, I'm
about to reveal to you the step by step, nothing-left-out, methods in a box,
system I've personally used to stop smoking.
I stand behind this method 100%. I'm very proud of it and excited at the prospect
of people just like YOU to quit smoking very early.
Once you have all the steps down, the method is really such a no-brainer.
However, as you're going through this book the first time, if it seems a bit
overwhelming, please don't worry.
Once you've done this a couple of times, it becomes second nature I promise. I
am sure, if you follow the steps outlined in this book properly, you can definitely
get out of smoking in 7 days.
ALL THE BEST
More than anything, if you get discouraged, remember how much health and
money sucks to a smoker. These steps worked for me, and I know it can for you
too...as long as you don't quit practicing!

Are you ready to get to it? I know you are, so let's do it!

Introduction
In the US today, cigarette smoking causes one-third of all cancer fatalities and
one-fourth of all fatal heart attacks. In addition to this, there are many illnesses
and diseases that are a direct result of cigarette smoking. This includes chronic
bronchitis, emphysema, assorted respiratory ailments, angina, peptic ulcers,
heartburn, and diarrhea. A recent estimate is that smoking is a factor in more
than 15% of all of the deaths occurring annually in the US. Obviously, smoking is a
high-risk behavior with deadly consequences. Smokers can expect to shorten their
lives by approximately ten to fifteen years. Intellectually too, most people will
agree that smoking is a very harmful activity.
Overcoming the addictions associated with cigarette smoking can be an
overwhelming prospect, however. It can be done, though, and it can be done
naturally without substituting other harmful ingredients that can further
endanger the health and long life of the addict.
For every cigarette smoked, over 4,000 toxic chemicals are inhaled into the body.
Over forty of these chemicals have been directly linked to cancer. Nicotine is one
such chemical and is considered extremely addictive because with ingestion it
facilitates the natural release of serotonin, dopamine, and norepinephrine.

In so doing, it also stimulates the production of adrenaline, which elevates blood

pressure and heart rate.
Nicotine can be ingested by chewing, sniffing, or smoking. When ingested it
creates a relaxed feeling. With continued use, the body develops not only a
physical and psychological addiction to nicotine, but drug tolerance as well.
This means that more nicotine will be required to achieve the same feelings of
relaxation. This also means that if nicotine ingestion is stopped, withdrawal
symptoms will result.
Nicotine Withdrawal Symptoms
-Anger
-Anxiety
-Craving
-Difficulty Concentrating
-Frustration
-Irritability
-Elevated Appetite
-Elevated Blood Pressure
-Headache
-Reduced Heart Rate
-Feelings of Restlessness
-Stomach Irritability
Smoking cigarettes places nitrogen dioxide ozone in the body. This chemical
damages DNA and reduces the amount of vitamin C available for use by the body.
When DNA is compromised and vitamin C is reduced the body will not be able to
fight off illness and aging will be accelerated.
Aside from the physical addiction to the chemicals in cigarettes, there is also an
emotional addiction to smoking. Many smokers smoke in response to stress,

boredom, and anxiety. For this reason, people who are in the process of quitting
smoking may benefit from counseling or a support group for smokers. Subliminal
or hypnosis recordings are effective tools to stop smoking as well.

Day 1: Startup
Tips to Quit Smoking
-Acute cigarette cravings typically last no more than five minutes.
-Nicotine cravings will become more manageable with each passing success of not
smoking.
-Try exercising or taking a walk when cravings occur.
-Avoid other people smoking.
-Completely eliminate alcoholic beverages while quitting smoking.
-Drink large amounts of water.
-Increase the amount of raw fruits, vegetables, and fiber in the diet.
-Eliminate saturated fats, processed foods, and refined sugars from the diet.
-Consider a colon and/or liver cleanse.
-Avoid stress during the quitting process.

After quitting smoking, the lungs must be given adequate time to heal and
regenerate. During this time, it is important to be very careful about one's
environment and the surrounding conditions.

Suggestions to Help Lungs Repair:

-Wear a mask if working with strong chemicals.
-Avoid air filters that emit ozone into the air. These may further damage the
lungs.
-Do not attempt to dry up lung mucous. Mucous is the body's method for
expelling toxins from the lungs.
-Avoid second-hand smoke at all costs, as well as other strong toxic chemical
odors.

-Avoid dairy foods because they produce excess mucous. Mucous producing foods
place added stress on the lungs.
-Aromatic herbs such as rosemary, thyme, ginger, horse radish, and cayenne may
help one feel better.
-Get lots of fresh air and outdoor exercise every day. Yoga may also helpful.
Day 2 : The Problems
Why quitting smoking can seem so hard
Smoking tobacco is both a physical addiction and a psychological habit. The
nicotine from cigarettes provides a temporary, and addictive, high. Eliminating
that regular fix of nicotine will cause your body to experience physical withdrawal
symptoms and cravings. Because of nicotines feel good effect on the brain, you
may also have become accustomed to smoking as a way of coping with stress,
depression, anxiety, or even boredom.
At the same time, the act of smoking is ingrained as a daily ritual. It may be an
automatic response for you to smoke a cigarette with your morning coffee, while
taking a break from work or school, or during your commute home at the end of a
long day. Perhaps friends, family members, and colleagues smoke, and it has
become part of the way you relate with them.
To successfully quit smoking, youll need to address both the addiction and the
habits and routines that go along with it.

Your Personal Stop Smoking Plan

While some smokers successfully quit by going cold turkey, most people do better
with a plan to keep themselves on track. A good plan addresses both the short
term challenge of quitting smoking and the longterm challenge of preventing
relapse. It should also be tailored to your specific needs and smoking habits.

How to quit smoking: Identify your smoking triggers

One of the best things you can do to help yourself quit is to identify the things
that make you want to smoke, including specific situations, activities, feelings,
and people.

Keep a craving journal

A craving journal can help you zero in on your patterns and triggers. For a week or
so leading up to your quit date, keep a log of your smoking. Note the moments in
each day when you crave a cigarette:

What time was it?

How intense was the craving (on a scale of 1-10)?
What were you doing?
Who were you with?
How were you feeling?
How did you feel after smoking?

Do you smoke to relieve unpleasant or overwhelming feelings?

Managing unpleasant feelings such as stress, depression, loneliness, fear, and
anxiety are some of the most common reasons why adults smoke. When you
have a bad day, it can seem like cigarettes are your only friend. As much comfort
as cigarettes provide, though, it's important to remember that there are healthier
(and more effective) ways to keep unpleasant feelings in check. These may
include exercising, meditating, using sensory relaxation strategies, and practicing
simple breathing exercises.
For many people, an important aspect of quitting smoking is to find alternate
ways to handle these difficult feelings without smoking. Even when cigarettes are
no longer a part of your life, the painful and unpleasant feelings that may have
prompted you to smoke in the past will still remain. So, it's worth spending some
time thinking about the different ways you intend to deal with stressful situations
and the daily irritations that would normally have you reaching for a cigarette.

Day 3: Deep Inside

Tips for avoiding common smoking triggers

Alcohol. Many people have a habit of smoking when they drink. TIP: switch
to non-alcoholic drinks or drink only in places where smoking inside is
prohibited. Alternatively, try snacking on nuts and chips, or chewing on a
straw or cocktail stick.
Other smokers. When friends, family, and co-workers smoke around you, it
is doubly difficult to quit or avoid relapse. TIP: Your social circles need to
know that you are changing your habits so talk about your decision to quit.
Let them know they won't be able to smoke when you're in the car with
them or taking a coffee break together. In your workplace, don't take all
your coffee breaks with smokers only, do something else instead, or find
non-smokers to have your breaks with.
End of a meal. For some smokers, ending a meal means lighting up, and the
prospect of giving that up may appear daunting. TIP: replace that moment
after a meal with something such as a piece of fruit, a (healthy) dessert, a
square of chocolate, or a stick of gum.

How to quit smoking: Coping with nicotine withdrawal symptoms

Once you stop smoking, you will experience a number of physical symptoms as
your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually
starting within thirty minutes to an hour of the last cigarette and peaking about 2
to 3 days later. Withdrawal symptoms can last for a few days to several weeks
and differ from person to person.
Common nicotine withdrawal symptoms include:

Cigarette cravings
Irritability, frustration, or anger
Anxiety or nervousness
Difficulty concentrating
Restlessness
Increased appetite
Headaches

Insomnia
Tremors
Increased coughing
Fatigue
Constipation or upset stomach
Depression
Decreased heart rate

Unpleasant as these withdrawal symptoms may be, they are only temporary.
They will get better in a few weeks as the toxins are flushed from your body. In
the meantime, let your friends and family know that you won't be your usual self
and ask for their understanding.
Coping with Nicotine Withdrawal Symptoms
Symptom

Duration

Relief

Craving for
cigarette

Most intense during first

week but can linger for
months

Wait out the urge; distract

yourself; take a brisk walk.

Irritability,
impatience

Two to four weeks

Exercise; take hot baths; use

relaxation techniques; avoid
caffeine.

Insomnia

Two to four weeks

Avoid caffeine after 6 p.m.;

use relaxation techniques;
exercise; plan activities (such
as reading) when sleep is
difficult.

Fatigue

Two to four weeks

Take naps; do not push

yourself.

Lack of
concentration

A few weeks

Reduce workload; avoid

stress.

Hunger

Several weeks or longer

Drink water or low-calorie

drinks; eat low-calorie snacks.

Coughing, dry
throat, nasal drip

Several weeks

Drink plenty of fluids; use

cough drops.

Constipation, gas

One to two weeks

Drink plenty of fluids; add

fiber to diet; exercise.

Day 4: Anti-smoking Therapy Starts

How to quit smoking: Manage cigarette cravings
Avoiding smoking triggers will help reduce the urge to smoke, but you can't avoid
cravings entirely. But cigarette cravings don't last long, so if you're tempted to
light up, remember that the craving will pass and try to wait it out. It also helps to
be prepared in advance. Having a plan to cope with cravings will help keep you
from giving in.

Distract yourself. Do the dishes, turn on the TV, take a shower, or call a
friend. The activity doesn't matter as long as it gets your mind off of
smoking.
Remind yourself why you quit. Focus on your reasons for quitting, including
the health benefits, improved appearance, money you're saving, and
enhanced self-esteem.
Get out of a tempting situation. Where you are or what you're doing may
be triggering the craving. If so, a change of scenery can make all the
difference.
Reward yourself. Reinforce your victories. Whenever you triumph over a
craving, give yourself a reward to keep yourself motivated.
Coping with Cigarette Cravings in the Moment

Find an oral
substitute

Keep other things around to pop in your mouth when cravings

hit. Good choices include mints, hard candy, carrot or celery
sticks, gum, and sunflower seeds.

Keep your
mind busy

Read a book or magazine, listen to some music you love, do a

crossword or Sudoku puzzle, or play an online game.

Keep your
hands busy

Squeeze balls, pencils, or paper clips are good substitutes to

satisfy that need for tactile stimulation.

Brush your
teeth

The justbrushed, clean feeling can help get rid of cigarette

cravings.

Drink water

Slowly drink a large, cold glass of water. Not only will it help the
craving pass, but staying hydrated helps minimize the
symptoms of nicotine withdrawal.

Coping with Cigarette Cravings in the Moment

Light
something
else

Instead of lighting a cigarette, light a candle or some incense.

Get active

Go for a walk, do some jumping jacks or pushups, try some yoga

stretches, or run around the block.

Try to relax

Do something that calms you down, such as taking a warm

bath, meditating, reading a book, or practicing deep breathing
exercises.

Preventing weight gain after youve stopped smoking

Weight gain is a common concern when quitting smoking. Some people even use
it as a reason not to quit. While it's true that many smokers put on weight when
they stop smoking, the gain is usually small5 pounds on average. Furthermore,
gaining weight is not inevitable.
Smoking acts as an appetite suppressant. It also dampens your sense of smell and
taste. So after you quit, your appetite will likely increase and food will seem more
appealing. Weight gain can also happen if you replace the oral gratification of
smoking with eating, especially if you turn to unhealthy comfort foods.
It's also important to find other, healthy ways to deal with stress and other
unpleasant feelings rather than mindless, emotional eating.

Nurture yourself. Instead of turning to cigarettes or food when you feel

stressed, anxious, or depressed, learn new ways to soothe yourself.
Eat healthy, varied meals. Eat plenty of fruits and vegetables and limit your
fat intake. Seek out low-fat options that look appetizing to you and you will
actually eat. Avoid alcohol, sugary sodas, and other high-calorie drinks.
Drink lots of water. Drinking lots of waterat least six to eight 8oz
glasses will help you feel full and keep you from eating when you're not
hungry. Water will also help flush toxins from your body.

Take a walk. Walking is a great form of exercise. Not only will it help you
burn calories and keep the weight off, but it will also help alleviate feelings
of stress and frustration that accompany smoking withdrawal.
Snack on low-calorie or calorie-free foods. Good choices include sugar-free
gum, carrot and celery sticks, sliced bell peppers or jicama, or sugar-free
hard candies.

Turmeric protects against diabetes, cancer, inflammation and free radical

damage

Turmeric contains a raft of health benefits from protection against diabetes,

cancer, osteoarthritis and digestive problems to Alzheimer's disease

Turmeric, or curcuma longa as it is known botanically, is a very common spice in

curry dishes around the world, as well as giving mustard its distinctive colour and
staining powers.

It has been a staple in Ayurvedic medicine (traditional Asian Indian Medicine) for
over 4000 years and most of the worlds turmeric is grown in India. Botanically, it
is a part of the ginger family. Turmeric is native to the tropical areas of South Asia
where it can grow up to six feet tall. It grows best between 20-30 degrees Celsius
with plenty of rain and produces dull-yellow, trumpet-shaped flowers. The root or
rhizome is the part of the plant which is used both medicinally and in cooking. It
has a distinct mustard-like smell, and an earthy flavour, slightly hot and bitter. A
turmeric plant can be successfully grown from a small section of the fresh
rhizome.
Traditional uses for turmeric within both Ayurvedic and Chinese medicine are for
the treatment of inflammation, wounds, skin diseases, digestive disorders
including flatulence, indigestion and colic, liver problems including jaundice,
menstrual disorders, haematuria, haemorrhage and inflammation. Current
research has focused on turmerics antioxidant, hepatoprotective, antiinflammatory, anticarcinogenic, and antimicrobial properties, in addition to its
use in cardiovascular disease and gastrointestinal disorders.
Turmeric has broad health benefits
In recent years turmeric has been found to have many fantastic health benefits
including:

Anti-oxidant curcumin is a powerful free radical scavenger, removing free

radicals which damage cell membranes, DNA and cause cell death
Anti-inflammatory curcumin lowers the levels of two inflammation-causing
enzymes in the body and the volatile oils in turmeric possess potent antiinflammatory effects
Anti-microbial compounds in turmeric fight bacteria, viruses and fungi
making it useful in preventing or treating infections including colds
Anti-carcinogenic it is not specifically known why turmeric
reduces cancer risk, but the anti-oxidant and anti-inflammatory effects likely
contribute.
Anti-coagulant curcumin stops platelets from clumping together so much
which makes the blood thinner and better able to flow around the body
Digestive Aid - curcumin increases bile production in the gallbladder helping
to improve digestion, reducing bloating, gas and indigestion

Anti-glycaemic turmeric has been found to lower blood sugar levels

Hepatoprotective curcumin has been found to have liver protective effects
similar to the herb St Marys Thistle.

Curcumin, the primary curcuminoid polyphenol compound contained within

turmeric, has been studied at length for its powerful anti-inflammatory effects,
anti-biotic and anti-oxidant effects and even as an agent to protect against
diseases like cancer, arthritis and diabetes as well as its ability to reduce the
growth of fat tissue. It is also used traditionally to calm digestive upsets and may
increase the production of hydrochloric acid in the stomach, and bile in the
gallbladder, helping to digest food better. Some positive results have been found
in laboratory and clinical trials for ulcerative colitis, dyspepsia, indigestion,
osteoarthritis, cancer especially of the breast, colon, prostate and skin, diabetes,
diabetes prevention, heart disease, cholesterol-lowering, atherosclerosis,
thrombosis, bacterial and viral infections, uveitis, an inflammation of the iris of
the eye where curcumin was found to be as effective as the traditionally
prescribed corticosteroids in treating the condition.
Inhibits the growth of new fat tissue
In order for fat to develop, it needs a blood supply. Recent research into the
Indian spice Turmeric has found that curcumin significantly inhibits the
development of new blood supplies to existing fat cells, reducing the growth of
fat tissue.
Mice fed a high fat diet which included just half a gram of curcumin per kilogram
of food had less weight gain than those mice who were not fed additional
curcumin.
Protects the pancreas and prevents diabetes developing in those with prediabetes
A clinical study conducted in Thailand on 240 patients and published in 2012
found that at the end of the nine-month study, those participants who had taken
a 1.5 gram curcumin supplement divided into two daily doses before meals, did
not develop type 2 diabetes, whereas the 19 of the 116 participants (16.4%) who
received only a placebo developed type 2 diabetes. Interestingly, HbA1c levels, a

long-term indicator of average blood sugar levels, did not change significantly in
either group.
The researchers noted that the effect may be the result of turmerics potent antiinflammatory effect which appeared to protect the pancreatic beta cells, which
produce insulin, and even improved their function.
According to the Diabetes Prevention Program, a major multicenter study that
included over 3,200 participants, around 11% of people with prediabetes develop
type 2 diabetes each year.
Participants taking turmeric lost an average of 4 kg (9 lbs) during the 9 month
study, whilst those in the placebo group gained an average of 2 kg (4.4 lbs), which
may have also contributed to the effects noted.
The study concluded Because of its benefits and safety, we propose that
curcumin extract may be used for an intervention therapy for the prediabetes
population. which includes women with PCOS who are at an increased risk of
developing diabetes.
Dosage
Turmeric powders contain an average of 3 % curcumin, though they may contain
anywhere between 3 and 8 %, so the amount of turmeric required to replicate the
effects of these studies would be around 16 grams, or the equivalent of 5
teaspoons of the dried powder per kilogram of food, or for the diabetes
prevention study, 15 teaspoonsful per day, which is a considerable amount to
incorporate into the average diet.
The recommended daily dose as a supplement ranges between 1 and 3 grams,
which is equivalent to between 1/3 and 1 metric teaspoon of the dried powder,
however, amounts greater than this are acceptable in food.
The compounds in turmeric are not particularly well absorbed on their own.
Bromelain, an enzyme found in pineapple which helps to digest proteins,
increases the absorption and anti-inflammatory effects of curcumin and is
sometimes included in supplement formulas for this reason.

If youve never used turmeric in your cooking, youre probably wondering, how do
I take it?
Turmeric can easily be added to your diet. At the supermarket it is found easily in
powder form in the spices section next to the salt and pepper shakers. Simply
sprinkle into your preferred dish (super delicious on poached eggs in the morning,
as well as fish, chicken and quinoa). But if you want the real deal, turmerics roots
and bulbs are generally sold at your local farmers market. When it is boiled and
dried it forms the powder and you can also grate it like ginger straight into the
pan! You can also take turmeric in an organic supplement form to take advantage
of the full benefits it offers.

discover these Turmeric flavoured dishes yum!

So, a spice that can act as your one-two punch against normal ageing with its skin
promotion, antioxidant capabilities and immunity support its no wonder this
miracle herb has been a staple in middle eastern cuisine for centuries.
Turmeric is also believed to have capability of preventing development of free
radicals itself. Thus it reduces the risk of damage by free radicals drastically. The
mechanism through which turmeric does this is by blocking oxidizing capabilities
of metals in body (reduce iron complex and inhibit peroxidation). Regular intake
of turmeric can help body fight back free radicals and save it from diseases and
cell damage.
Turmeric not only fights and reduces free radicals it also helps free radical fighting
or anti-oxidant enzymes (superoxide dismutase, catalase, etc.) present in our
body to do so. Turmeric increases the number and enhances the activity of these
anti-oxidant enzymes. Isnt't it amazing!
How effective anti-oxidant is turmeric anyways?
Here are a few comparisons between common anti-oxidants and turmeric
(curcuminoids):

Vitamin E is well known for its anti-oxidant properties. Turmeric is 5 to 8

times stronger anti-oxidant that vitamin E!
You will say, okay what about Vitamin C. Researchers believe that antioxidant property of turmeric is even stronger than that of Vitamin C.Song et
al 2001, pointed out that it is as much as 10 times more effective than
Vitamin C.
It is more powerful anti-oxidant as compared to grape seed, eugenol (we get
this from cloves), capsaicin (we get this from cayenne).
Turmeric is found to be very effective against one of the most reactive free
radical hydroxyl radical.
According to studies done by Jain et al 2006, turmeric helps in
preventing protein glycosylation and lipid peroxidation.

So how do you benefit from anti-oxidant turmeric?

Some of the key benefits of anti-oxidant property of turmeric are:

Anti-ageing: No one wants to age quickly but attack of free radicals fastens
the ageing process. Turmeric slows it down.

Provides protection from various chronic diseases caused due to free radical
attacks.
Provides protection against tumors, cell mutation, cancer
Helps in keeping heart healthy by removing oxidized cholesterol from body.
Also it helps in reducing oxidative stress, known to be the key reason
for heart problems.
Helps body in coping up with inflammation and pain
How to benefit from turmeric?
One key thing to remember here is that turmeric is not like normal medicine we
take which we take when we actually fall sick. For benefiting from its anti-oxidant
properties it should be taken on daily basis. Studies have shown that pausing
turmeric dosage again increases the activity of free radicals. Thus find interesting
ways to include it your diet some can be turmeric milk, putting it as a spice in
curries, turmeric tea, etc.

PRANAYAMA AND MEDITATION

Pranayama is a yogic tool that can function beyond treatment of depression to

improve a person's overall wellbeing. People practicing pranayama learn to
connect their mind and body by regulating their breath, which also serves as a
foundation for meditation. Learning to manage the breath through pranayama
leads to relaxation and better quality of life, which can reduce or eventually
eliminate the persistent symptoms of depression.
BASIC PRANAYAMA GUIDELINES
Pranayama begins with observing your breath without judgment as you breathe
normally. Become aware of the three stages of breath in pranayama: inhalation,
retention and exhalation. Notice how your breath changes as you naturally
become more relaxed. Practice pranayama in a seated position or lying down.
Seated pranayama requires more effort to stay upright which may initially distract
you from the practice, but supine pranayama can constrict the breath. If
practicing supine pranayama, support your spine and head with blankets or
pillows. Complete your pranayama practice with a few minutes in corpse pose,
during which you lie completely still, allowing your body to fully relax.
CONSIDERATIONS
As an alternative to medication, yogic exercises are an individualized and noninvasive way for you to manage depression. Dr. Timothy McCall, the Medical
Editor of "Yoga Journal," recommends personalizing your yogic practice because

your experience with depression can change from day to day. He notes that you
may cycle between pranayama exercises for tamasic and rajasic depression, or
include chanting and meditation in your practice, depending on your mood and
energy. Always do what feels right for you. Work with a certified yoga teacher
who has ideally gone through similar experiences. If you feel pain or tension
during any breathing technique, start from the beginning by returning to normal
breathing and observing your breath.
Specifically with regards to smoking, the problems caused to your health are now
widely documented, but specifically from a yogic perspective, smoking can be
particularly problematic and negative. This is primarily because your capacity to
do pranayama (yoga breathing exercises), which are the primary source of
bringing in prana (chi/life-force) into your entire system, can be severely impacted
by smoking. For effective pranayama, you want your lungs and respiratory
system in optimum shape, and this system is the one most impacted by smoking.
So quitting smoking is certainly a worthwhile challenge to undertake from a yogic
perspective.
In addition, the ultimate aim of yoga and meditation is to set you free from
attachments, so being dependent on smoking is certainly not in sync with this
objective. Below I will give you 3 tips to help you quit smoking. They are easy to
understand and follow. Its just a matter of getting down to incorporating them
into your life. The wonderful thing about yogic techniques, is the widespread
benefits they offer. So in following these tips, you will not just quit smoking, but
at the same time will enjoy other profound benefits they offer as well.
1. Kundalini Yoga Breathing Exercise to Stop Smoking and Break Additions:
This is a great yoga pranayama from the powerful school of Kundalini Yoga that is
excellent for helping you quit smoking or break any other bad habit. Even though
it appears to be an easy and simple technique, the golden rule with pranayama is
never to over strain and always to build up your capacity slowly over time. Here
is a quick list of other benefits this breathing exercise bestows in addition to
smoking cessation:

Calms the mind and bestows peace and tranquility.

Good for treating panic and anxiety attacks.
Fights stress.

Helps you break any addictions and ingrained habits.

Helps you develop the ability to establish good habits.
Develops your respiratory system and lung capacity.
Expands your pranic body and strengthens your nervous system.

Quit Smoking Breathing Exercise Instructions:

Sit in any comfortable posture and close your eyes. You may also lie down,
but sitting is better. If you are sitting, try to keep your back and spine
straight.
Take three long, deep, slow breaths to help relax you.
Now with your right thumb block your right nostril and breathe in long and
deep through the left nostril only. Hold your breath in now for as long as
comfortable.
Next block your left nostril with the ring finger and pinkie of the right hand,
and breathe out the right nostril only. This time hold your breath out for as
long as comfortable. Remember not to over strain.
Then again, block your right nostril and breathe in through your left and
hold your breath in. Continue as above. So you are breathing IN through
LEFT nostril only holding your breath then breathing OUT through
RIGHT nostril only then holding your breath and repeating this pattern.
You may practice this pranayama from 1 minute all the way up to 31
minutes in a single sitting.

2. Exercise to Develop Willpower to Quit Smoking:

As stated above, these free tips and techniques do a great deal more than just
help you stop smoking and that is certainly true for this next exercise. To develop
willpower, yoga recommends to build the Navel Chakra center, and no exercise
does that as well as Kundalini Yogas famous Stretch Pose. So to help you break
habits and addictions, developing this center is very helpful, as developing
willpower is very key. In addition to helping you break your smoking habit,
Stretch Pose will also help you strengthen your abs, tone your stomach, improve
your digestive system and increase energy and vitality.

3. Consciousness Exercise for Smoking Cessation:

In addition to the above tips, one sure way of weakening and breaking habits is by
bringing consciousness or awareness into the mix. The way to do this is that
whenever you see yourself being drawn into the habitual behavior become
intimately aware of all the actions, thoughts and feelings that are taking place.
Just observe dispassionately, how you withdraw the cigarette, how you tap it,
how you smoke, what you feel, what you think, everything. Just keep watching
very carefully. This awareness is enough to start to break up the pattern that is
set in your body and mind, and pretty soon you will see it weakening and falling
away.
As we all know each and every person is various but some beliefs are in frequent,
when I say that I'm talking about smoking beliefs or improved say the smoking
mindset.
I have to say that I have identified the Meditation as an wonderful assist and
support in quitting smoking procedure, it helps you ease you mind and relax.
In this way you can completely pass through the whole procedure with out
sensing the withdrawal symptoms.
The crucial is in conducting these exercises with perseverance and consistency.
For all of you who make a decision that Meditation is the way to go, the top
guidance is to practice twice per day.
In particularly brief period of time you will notice that you really feel much
improved.
But, lets get started with a brief explanation on what Meditation truly is...
Meditation strategy can be identified in option but also in complementary
medicine.
It is a mind-physique strategy where a person learns how to focus attention.
We can discover lots of kinds of meditation which originated in religious and
spiritual traditions in the ancient times.

This practice is believed to outcome in a state of greater calmness and physical

relaxation, and psychological balance, practicing meditation can adjust how a
person relates to the flow of emotions and thoughts.
Positive aspects of Meditation on the physique:
Meditation reduces the heart rate, as properly as the respiratory and metabolic
rate so it is advantageous for many people suffering from high blood pressure.
Meditation reduces cortical the tension hormone.
Meditation reduces muscle tension and improves the top quality of life.
Meditation improves the breathing and helps to improve airflow to the lungs.
Meditation boosts the immune method and slows down the procedure of aging.
Meditation increases the brain function.
Meditation helps in curing migraines, headaches, and other nervous method
issues.
Spiritual rewards of Meditation :
Today is particularly properly known that the tension is 1 of the largest enemies
of man type.
We all reside in particularly rapid times when we have hardly the time to breathe
and look around us.
So, it is not strange that tension is 1 of the significant causes in pretty much each
and every dilemma, physical or psychological, that 1 has to face.
Meditating we can lower the level of tension which is particularly valuable for the
properly-becoming of each and every single person.
Meditation has a great effect on our state of mind and soul, it increases our
intuition, creativity and emotional stability, and at the exact same time reduces
depression, anxiety and irritability.
It can assist us to feel positive and improve the self-confidence, it improves our
understanding capability, memory and concentration.

Simply Meditation brings happiness in our lives, and helps us to overcome our
fears and phobias.
That's why Meditation is so powerful in quitting smoking procedure.
It provides you the strength, the willpower and the suitable mindset to quit
smoking effortlessly.
How to meditate?
There are lots of types of meditation but the straightforward basics are:
Just before each and every meditation try to accomplish specific requirements to
effectively reach the desired satisfaction and meditative effect.
Clothes you wear must be made of organic material with light colors.
You must eat at least two hours prior to the starting of meditation.
The location of meditation must be with lot of fresh air, not too much light, noise
that interrupt the flow of thought.
To improve the effect of meditation use calming music, the smell of incense or
candles.
Posture must be sitting, with the spine and head slightly bent toward the chest,
hands on knees, palms facing the sky.
Manage your breathing.
Breathe deeply only through your nose.
You will slowly start to visualize yourself feeling healthy and robust.
Feeling the light surrounding you.
Following a though you will get started feeling that cigarettes are no longer
needed.
Keep that feeling a couple of moments.

You will no longer have the urge for tobacco.

Light is as soon as once more released by our physique.
You really feel completely content, complacent considering that you no longer
really feel the nicotine deposits, toxins circulating throughout your physique.
You really feel a type of liberation.
Start once more with a deep, breathing from the belly as on the starting of this
meditation.
Following a couple of regular breaths and open your eyes once more to come
back into everyday life.
You can repeat this straightforward physical exercise each and every day.
The art of visualization is particularly valuable throughout meditation.
See yourself no cost from smoking, really feel it, and you will be no cost as soon as
and for all.
For those who want to try this straightforward physical exercise, personally, I wish
much achievement!
So, to meditate or not to meditate...
Meditation is no cost of any type of side effects and you can only gain by
practicing it.
It is straightforward to discover and you can practice it whenever you want and it
is a tension release technique that function each and every time.
Undertaking so it helps us get in touch with our self.
Meditation makes us understand that we are a portion of the universe and
portion of the cosmic consciousness.

Day 5: Make sure this does not relapse

What to do if you slip or relapse
Most people try to quit smoking several times before they kick the habit for good,
so don't beat yourself up if you start smoking again. Turn the relapse into a
rebound by learning from your mistake. Analyze what happened right before you
started smoking again, identify the triggers or trouble spots you ran into, and
make a new stop-smoking plan that eliminates them.
It's also important to emphasize the difference between a slip and a relapse. If
you slip up and smoke a cigarette, it doesn't mean that you can't get back on the
wagon. You can choose to learn from the slip and let it motivate you to try harder
or you can use it as an excuse to go back to your smoking habit. But the choice is
yours. A slip doesn't have to turn into a full-blown relapse.
I started smoking again, now what?
Having a small setback doesnt mean youre a smoker again. Most people try to
quit smoking several times before they kick the habit for good. Identify the
triggers or trouble spots you ran into and learn from your mistakes.

Youre not a failure if you slip up. It doesn't mean you can't quit for good.
Dont let a slip become a mudslide. Throw out the rest of the pack. It's
important to get back on the non-smoking track now.
Look back at your quit log and feel good about the time you went without
smoking.
Find the trigger. Exactly what was it that made you smoke again? Decide
how you will cope with that issue the next time it comes up.
Learn from your experience. What has been most helpful? What didnt
work?

Creative Visualization
Practice a version of self-hypnosis by inducing a relaxed state on your own. Use a
combination of whichever relaxation techniques work best for you. Then try
to visualize yourself as a non-smoker in any situation you choose.

Use your intuition, and dont think of it as a hypothetical situation. Hypnosis

works by taking you to that state now, not at some future date. Try to imagine the
colors, smells, emotions and other sensations you will experience as a nonsmoker. Use positive affirmations and keep them in a journal.
Detoxifying
Flushing the nicotine out of your system can help ease your physical addiction.
Buy detoxifying roots, plants and herbs like dandelion root, mullein, and
rosemary at your local natural foods store. Also stock up on Vitamins C and BComplex, and drink plenty of water.
You can complement this with activities such as yoga and pranayama
(breathwork). Visualize a white ball of light filling your body as you breathe in,
then breathe out and visualize everything negative and toxic in whatever form it
arises leaving your body.
For all the intense efforts to reduce smoking in America over the past two
decades, the progress has not been stellar. Today one in four men and one in five
women still smoke.
For those who never smoked, this is a befuddling fact. Dont smokers understand
that cigarettes are the number one killer in America, that they dramatically

increase risk for heart disease, stroke, cancer, high blood pressure, and almost
every other health concern, small or large? How could any habit be worth this?
Truth is, most smokers do understand. They also understand the huge financial
toll of smoking, with a pack of 20 cigarettes costing $10 in some areas (imagine:
$3,650 spent a year on cigarettes by pack-a-day smokers often people of only
modest resources).
Then why do millions still smoke? In good part, it is because; the nicotine in
cigarettes is highly addictive. Also in good part it is due to the fact that smoking
provides psychological comfort to some people. Perhaps most of all,
because quitting smoking is so hard.
Researchers and businesses have responded strongly to the last point. Never have
there been so many tools, systems, and programs available for quitting smoking.
And with every month that passes, there is more research showing the benefits of
quitting, and the drawbacks of not quitting.
So if you smoke, consider again whether it is time, finally, to quit. If yes, youll
need to think through the best approach, perhaps working with your doctor or an
expert. But the following tips will help you succeed.

Day 6: Check Yourself, Get double sure

1. Make an honest list of all the things you like about smoking. Draw a
line down the center of a piece of paper and write them on one side;
on the other side make a list of all the things you dislike, such as how
it can interfere with your health, work, family, etc., suggests Daniel Z.
Lieberman, M.D., director of the Clinical Psychiatric Research Center
at George Washington University Medical Center in Washington, D.C.
Think about the list over time, and make changes. If you are brave
enough, get feedback from family and friends about things they dont
like about your use of cigarettes. When the negative side outweighs
the positive side, you are ready to quit.
2. Then make another list of why quitting wont be easy. Be thorough,
even if the list gets long and discouraging. Heres the important part:
Next to each entry, list one or more options for overcoming that
challenge. For instance, one item might be: Nicotine is an addictive
drug. Your option might be: Try a nicotine replacement
alternative. Another reason might be: Smoking helps me deal with
stress. Your option might be: Take five-minute walks instead. The
more you anticipate the challenges to quitting, and their solutions,
the better your chance of success.
3. Set a quit date and write a quit date contract that includes your
signature and that of a supportive witness.
4. Write all your reasons for quitting on an index card and keep it near
you at all times. Here are some to get you started: My daughter, my
granddaughter,
my
husband,
my
wife
You get the idea.

5. As youre getting ready to quit, stop buying cartons of

cigarettes. Instead, only buy a pack at a time, and only carry two or
three with you at a time (try putting them in an Altoids tin).
Eventually youll find that when you want a smoke, you wont have
any immediately available. That will slowly wean you down to fewer
cigarettes.

Day 7: Congratulations! You have quit for good!

Great! You have made it. I talked you early how easy this is. Isnt this?
Now, just go through the below mentioned ideas.
1. Keep yourself busy so as to make your mind always preoccupied such as
watching movies, working at the work place and so forth.
2. Develop a flexible mentality and change your mind that quitting smoking is
possible.
3. Reward yourself for every attempt achieved without smoking such as having a
desert once you don't smoke at the hour of craving.
4. Stop or try to avoid taking drinks like alcohol, beverages, tea and juices
so as to divert the urge of smoking.
5. Enlighten yourself with the benefits of quitting smoke, even going ahead
to list them down on a piece of paper.
6. Use of Oats helps to reduce craving therefore one can always eats oats to
divert the urge of smoking.

Thank you once again for buying my book.

With that, I wish you the best of success.
Thanks,
John