Dr. Anjali Joshi
Yoga Therapist, HCG NCHRI Cancer Center, Nagpur
Yoga for Tobacco Addiction
The estimated number of tobacco users in India is about 275 million. Nearly 35 percent of the
population consumes tobacco in some form. India has the highest number of oral cancer in the
world. Apart from causing disease, disability and death, it also leads to social, environmental and
economic burdens. This demands timely interventions and implementation of economically
viable treatment and prevention strategies for tobacco addictions which are estimated to cause up
to 1 million deaths every year.
Current Approaches and their limitations:
It is said, "That which can be foreseen can be prevented." Management of tobacco addiction
primarily includes counseling, behavior therapy, nicotine replacement therapy in the form of
nicotine gum, patches, and lozenges, inhalers, non-nicotine pharmaco-therapy, combination
pharmaco-therapy and recent novel therapies like a vaccine against nicotine are being explored.
However, these approaches have some limitations. Nicotine replacement therapy is not
recommended for people younger than 18 years, largely because the products have been tested
only on adults and side effects are not known. It may not be safe in people with a recent heart
attack or serious heart problems, such as arrhythmia or angina. Using nicotine replacement
products during pregnancy has been linked to low birth weight.
Integrating the mind-body practice of yoga has the potential to emerge as an alternative drug-free
management of tobacco addiction. The skills, awareness and insights gained through yoga and
mindfulness practices work on psychological, neural, physiological levels. They are capable of
bringing about changes in the behavioral processes related to addiction.
How Yoga helps in Tobacco De-addiction:
Yoga has been shown to improve parameters considered barriers to successful tobacco cessation
(i.e. perceived stress, negative affect, weight control), and features constituents that may
optimize self-regulation (breathing, focused attention, mindfulness) which may support attempts
to quit smoking. Yoga improves determination and willpower which is the first step towards the
goal of quitting tobacco addiction. Yoga helps in maintaining psychological and emotional
balance in the body. It creates awareness to lead a healthy life. The deep breathing techniques of
pranayama neutralize the irresistible cravings for nicotine. Constant self-awareness leads an
individual to notice the increase in vitality and self-esteem with the elimination of cigarettes and
lead to a conditioned (subconscious) response of disgust to smoking rather than a forced
(conscious) reaction. Yoga helps to quit tobacco without any side effects.
Scientific Evidence:
According to research, 12 weeks of yoga practice was found to improve smoking cessation
through:
Reduction of post-cessation weight gain and/or concern about weight gain
Reducing stress-responsiveness that often leads to relapse
Improving attention and deliberative planning by providing mindfulness training as part
of yoga practice.
The latest research suggests that various types of yoga, including hatha yoga, Iyengar yoga,
vinyasa yoga, Sahaja yoga, Sudarshan kriya, yoga nidra, pranayama, meditation and
mindfulness led to significantly more favorable results for addictions compared to various
control interventions.
In a trial of 88 smokers, eight sessions of mindfulness training resulted in a greater reduction in
cigarette use compared to the widely used American Lung Association Freedom from Smoking
program, with a significantly better abstinence rate 17-week after the training ended.
Another research identified the effect of rhythmic breathing exercises based on yogic pranayama
on the strength of urges, cigarette craving and desire to smoke, mood and physical symptoms. It
was observed that simple yogic-style breathing exercises can reduce cigarette cravings acutely.
Recommended Yoga Practices for Tobacco Addiction:
These are some of the yogic practices helpful to control tobacco addiction.
Shuddhi Kriya (Cleansing Practices):
Jala Neti: It is a cleansing practice of the sinus passages with warm saline water. This
technique affects at both physical and psychological levels. It conditions the nasal
passage and gradually makes the smoker develop an aversion to smoke ingestion. It also
helps to create a space for clear and unobstructed breathing.
Kapalbhati (Cleansing breath): This involves forceful exhalation followed by passive
inhalation. It cleanses the respiratory system, improves blood circulation, energizes the
nervous system, rejuvenates brain cells and calms the mind. It also clears the nadis
(subtle energy channels) and helps resist the urge to smoking.
Yogasana: Yoga Postures:
Chest opening yoga poses open up the lungs, improve blood circulation and flow of oxygen
through the body and help to detoxify it. The poses involve stretching, twisting, contracting and
relaxation which strengthen various parts of the body. They improve breathing and also refresh
the mind. Forward bending poses relax the body, calm down the nervous system and help relieve
stress. Yoga postures are practiced with awareness and this helps strike a physical and mental
equilibrium. They also reduce anxiety, stress and help to fight the cravings. The relaxation poses
relieve stress, anxiety, provide complete rest and rejuvenate the body.
Useful Yogasana:
· Virabhadrasana (Warrior pose)
· Trikonasana (Triangle pose)
· Ustrasana (Camel pose)
· Bhujangasana (Cobra pose)
· Dhanurasana (Bow pose)
· Sarvangasana (Shoulder stand pose)
· Matsyasana (Fish pose)
· Setu Bandhasana (Bridge pose)
· Shashankasana (Hare pose )
· Adho Mukha Svanasana (Downward facing dog pose)
· Shavasana (Corpse pose)
Pranayama (Yogic Breathing):
Nadi Shodhan Pranayama (Alternate nostril breathing) releases accumulated stress,
calms the mind, purifies and balances nadis (subtle energy channels). It also works
therapeutically for respiratory problems and helps counter the side effects of de-
addiction.
Sheetali (Cooling breath) and Sitkari (Hissing breath) practiced several times a day
can help overcome the urge to smoke.
Chanting of AUM: Calms down the mind and relieves stress.
Dhyan (Meditation): It is one of the best ways to relax the mind, soul and also quit smoking.
Daily practice of meditation helps to quit tobacco, flush out toxins and also fight stress.
Yoga Nidra (Yogic Sleep): With a resolve to quit the habit.
There is a need to create awareness by educating the community regarding the health benefits of
tobacco control programs. Sustained professional support by trained professionals, health care
workers and yoga therapists will effectively manage tobacco dependence. Yoga as a means of
complementary therapy for tobacco cessation seems to be promising, cost-effective, well-
tolerated and can be easily integrated into diverse community levels.
Yoga Therapist, HCG NCHRI Cancer Center, Nagpur
Yoga for Tobacco Addiction
The estimated number of tobacco users in India is about 275 million. Nearly 35 percent of the
population consumes tobacco in some form. India has the highest number of oral cancer in the
world. Apart from causing disease, disability and death, it also leads to social, environmental and
economic burdens. This demands timely interventions and implementation of economically
viable treatment and prevention strategies for tobacco addictions which are estimated to cause up
to 1 million deaths every year.
Current Approaches and their limitations:
It is said, "That which can be foreseen can be prevented." Management of tobacco addiction
primarily includes counseling, behavior therapy, nicotine replacement therapy in the form of
nicotine gum, patches, and lozenges, inhalers, non-nicotine pharmaco-therapy, combination
pharmaco-therapy and recent novel therapies like a vaccine against nicotine are being explored.
However, these approaches have some limitations. Nicotine replacement therapy is not
recommended for people younger than 18 years, largely because the products have been tested
only on adults and side effects are not known. It may not be safe in people with a recent heart
attack or serious heart problems, such as arrhythmia or angina. Using nicotine replacement
products during pregnancy has been linked to low birth weight.
Integrating the mind-body practice of yoga has the potential to emerge as an alternative drug-free
management of tobacco addiction. The skills, awareness and insights gained through yoga and
mindfulness practices work on psychological, neural, physiological levels. They are capable of
bringing about changes in the behavioral processes related to addiction.
How Yoga helps in Tobacco De-addiction:
Yoga has been shown to improve parameters considered barriers to successful tobacco cessation
(i.e. perceived stress, negative affect, weight control), and features constituents that may
optimize self-regulation (breathing, focused attention, mindfulness) which may support attempts
to quit smoking. Yoga improves determination and willpower which is the first step towards the
goal of quitting tobacco addiction. Yoga helps in maintaining psychological and emotional
balance in the body. It creates awareness to lead a healthy life. The deep breathing techniques of
pranayama neutralize the irresistible cravings for nicotine. Constant self-awareness leads an
individual to notice the increase in vitality and self-esteem with the elimination of cigarettes and
lead to a conditioned (subconscious) response of disgust to smoking rather than a forced
(conscious) reaction. Yoga helps to quit tobacco without any side effects.
Scientific Evidence:
According to research, 12 weeks of yoga practice was found to improve smoking cessation
through:
Reduction of post-cessation weight gain and/or concern about weight gain
Reducing stress-responsiveness that often leads to relapse
Improving attention and deliberative planning by providing mindfulness training as part
of yoga practice.
The latest research suggests that various types of yoga, including hatha yoga, Iyengar yoga,
vinyasa yoga, Sahaja yoga, Sudarshan kriya, yoga nidra, pranayama, meditation and
mindfulness led to significantly more favorable results for addictions compared to various
control interventions.
In a trial of 88 smokers, eight sessions of mindfulness training resulted in a greater reduction in
cigarette use compared to the widely used American Lung Association Freedom from Smoking
program, with a significantly better abstinence rate 17-week after the training ended.
Another research identified the effect of rhythmic breathing exercises based on yogic pranayama
on the strength of urges, cigarette craving and desire to smoke, mood and physical symptoms. It
was observed that simple yogic-style breathing exercises can reduce cigarette cravings acutely.
Recommended Yoga Practices for Tobacco Addiction:
These are some of the yogic practices helpful to control tobacco addiction.
Shuddhi Kriya (Cleansing Practices):
Jala Neti: It is a cleansing practice of the sinus passages with warm saline water. This
technique affects at both physical and psychological levels. It conditions the nasal
passage and gradually makes the smoker develop an aversion to smoke ingestion. It also
helps to create a space for clear and unobstructed breathing.
Kapalbhati (Cleansing breath): This involves forceful exhalation followed by passive
inhalation. It cleanses the respiratory system, improves blood circulation, energizes the
nervous system, rejuvenates brain cells and calms the mind. It also clears the nadis
(subtle energy channels) and helps resist the urge to smoking.
Yogasana: Yoga Postures:
Chest opening yoga poses open up the lungs, improve blood circulation and flow of oxygen
through the body and help to detoxify it. The poses involve stretching, twisting, contracting and
relaxation which strengthen various parts of the body. They improve breathing and also refresh
the mind. Forward bending poses relax the body, calm down the nervous system and help relieve
stress. Yoga postures are practiced with awareness and this helps strike a physical and mental
equilibrium. They also reduce anxiety, stress and help to fight the cravings. The relaxation poses
relieve stress, anxiety, provide complete rest and rejuvenate the body.
Useful Yogasana:
· Virabhadrasana (Warrior pose)
· Trikonasana (Triangle pose)
· Ustrasana (Camel pose)
· Bhujangasana (Cobra pose)
· Dhanurasana (Bow pose)
· Sarvangasana (Shoulder stand pose)
· Matsyasana (Fish pose)
· Setu Bandhasana (Bridge pose)
· Shashankasana (Hare pose )
· Adho Mukha Svanasana (Downward facing dog pose)
· Shavasana (Corpse pose)
Pranayama (Yogic Breathing):
Nadi Shodhan Pranayama (Alternate nostril breathing) releases accumulated stress,
calms the mind, purifies and balances nadis (subtle energy channels). It also works
therapeutically for respiratory problems and helps counter the side effects of de-
addiction.
Sheetali (Cooling breath) and Sitkari (Hissing breath) practiced several times a day
can help overcome the urge to smoke.
Chanting of AUM: Calms down the mind and relieves stress.
Dhyan (Meditation): It is one of the best ways to relax the mind, soul and also quit smoking.
Daily practice of meditation helps to quit tobacco, flush out toxins and also fight stress.
Yoga Nidra (Yogic Sleep): With a resolve to quit the habit.
There is a need to create awareness by educating the community regarding the health benefits of
tobacco control programs. Sustained professional support by trained professionals, health care
workers and yoga therapists will effectively manage tobacco dependence. Yoga as a means of
complementary therapy for tobacco cessation seems to be promising, cost-effective, well-
tolerated and can be easily integrated into diverse community levels.
