Pranayama routines that can help you kick the butt: How to control smoking urges

Indian Express

31-05-2025

Written by Vikram Manikya
Cigarettes are a gateway drug. Scientists have identified tobacco addiction as the gateway to hard drugs like ganja (cannabis or marijuana) and cocaine. Hence, we cannot take tobacco addiction lightly. The International Journal of Yoga has researched the benefits of practising pranayamas on nicotine craving and withdrawal symptoms and found that pranayamas help reduce both of them. Here are a few effective routines to supplement the journey of de-addiction.
Nadi Shodhan Pranayama
⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose).
⦁ Relax your shoulders and body.
⦁ Place your left hand on your left knee with fingers in 'Chin Mudra', where you gently touch the thumb and index finger. You bring forward the rest of the three fingers.
⦁ Place the tips of your index and middle fingers at the centre of your eyebrows.
⦁ Place your ring and little fingers on your left nostril.
⦁ Place your thumb on the right nostril.
⦁ The ring and little fingers will be used to open and close the left nostril.
⦁ The thumb will be used to open and close the right nostril.
⦁ Take a normal breath with both nostrils, position your fingers — thumb on the right, index and middle fingers in between your eyebrows, and ring and little fingers on the left.
⦁ Breathe out through the left nostril by closing your right nostril with your thumb.
⦁ Now, breathe in through the left nostril and close it with your ring and little fingers after completing inhalation.
⦁ Remove your thumb to exhale through the right nostril. Keep your left nostril closed with your ring and little fingers.
⦁ Inhale through the right nostril and close it with your thumb after completing inhalation.
⦁ Breathe out through the left nostril by closing your right nostril with your thumb. This marks the completion of one round of 'nadi shodhan pranayama'.
⦁ Continue alternating nostrils, inhaling through one nostril and exhaling through the other.
⦁ After each exhalation, remember to breathe in through the same nostril.
⦁ Complete nine such rounds by breathing through both nostrils alternately.
⦁ Continue taking long and deep normal breaths, effortlessly.
Bhastrika Pranayama
⦁ Sit in a comfortable position with your back straight, preferably in Vajrasana (Thunderbolt Pose) or Sukhasana (Easy Pose).
⦁ Relax your shoulders and body.
⦁ Make fists and fold your arms. Place them close to your shoulders
Bhastrika Pranayama 1
⦁ Inhale deeply with both your nostrils. Fill your lungs completely.
⦁ Raise both arms and unfold your fists.
⦁ Exhale forcefully through both nostrils. Empty your lungs completely.
Bhastrika Pranayama 2
⦁ Bring your arms next to your shoulders.
⦁ Close your fists. Settle into the beginning pose.
⦁ Repeat 20 rounds.
⦁ The breathing should be rapid and forceful.
⦁ Relax with palms on your thighs, open towards the ceiling.
⦁ Take a few deep, normal breaths.
⦁ Continue for 2 more rounds.
Bhramari Pranayama
⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose).
⦁ Close your eyes, and keep a gentle smile on your face.
⦁ Place your index finger on the cartilage between your cheek and ear as depicted in the image below:
⦁ Take a normal, deep breath in, and as you breathe out, gently press the cartilage with your index finger.
⦁ Make a low humming sound like a bee while you press it in and out with your index finger.
⦁ High-pitched humming is always better than low or medium pitch.
⦁ Breathe normally and continue this pattern for 3-4 rounds.
(The author is Director, The Art of Living Wellness Programme)