World No Tobacco Day 2025: 6 integrative tools to break free from tobacco addiction

Benefits of Pranayama: More than stretching, yoga integrates breath, awareness, and movement, creating a strong buffer against stress. Pranayama, or breathwork, in particular expands lung capacity and calms the nervous system (Image: Canva)

Tobacco addiction is a neurological trap reinforced by every puff. Nicotine hijacks the brain’s reward system, locking users into a cycle of craving and relief. But there’s hope. This World No Tobacco Day, uncover some integrative wellbeing tools that go beyond patches and pills, and help you rewire the brain, regain control, and rediscover a sense of self.

Tobacco addiction is a strong dependence that affects both the body and mind. Nicotine changes how the brain works, making people feel good for a short time, then crave more. Over time, smoking becomes part of daily routines and a way to cope with stress or emotions. This makes it very hard to stop.

Addiction thrives in disconnection, from the self, from breath, and from the present moment, says Prakriti Poddar, Global Head of Mental Health and Wellbeing at Roundglass Living. “Practicing strategies such as meditation, mindfulness, yoga, and more can support quitting tobacco. These activities can be easily done at home using wellness apps,” says Poddar.

Also read | World No Tobacco Day 2025: Eat your way to quitting tobacco, 8 foods that may help

• Practice mindfulness everyday: Studies suggest that regular practice of mindfulness boosts emotional regulation, which is critical when urges hit hard. “Mindfulness is often the first step in the journey of quitting. By developing present-moment awareness, people learn to observe cravings without reacting. It helps you step back and respond consciously, rather than on autopilot,” says Poddar.

• Meditation strengthens the brain’s impulse control: Daily meditation improves the function of the prefrontal cortex, the decision-making hub of the brain. This makes it easier to resist urges and make intentional choices. “Even ten minutes a day can tip the balance back in your favour,” says Poddar. Meditation offers clarity in moments that usually trigger compulsive behaviour.

• Yoga improves stress tolerance and emotional resilience: More than stretching, yoga integrates breath, awareness, and movement, creating a strong buffer against stress. Pranayama, or breathwork, in particular expands lung capacity and calms the nervous system. “Yoga creates a stable inner state that supports transformation,” says Poddar.

• Hypnotherapy reveals the unconscious roots of addiction: Therapies like hypnotherapy and regression therapy work by unearthing deep-seated emotional triggers that fuel addiction. Under skilled guidance, these tools allow for the rewriting of old mental scripts. Poddar adds, “Tobacco use often masks something deeper. Therapeutic approaches help us meet that hidden need with compassion,” the expert says.

• Neurofeedback trains the brain for resilience: Neurofeedback, or brain wave training, is an emerging practice that shows users their brain’s activity in real time. Over time, they learn how to self-regulate, building both resilience and self-awareness. “It’s like a gym session for the mind. You train it to respond differently under stress,” explains Poddar.

• Sound therapy calms the nervous system: Though still a developing field, sound therapy uses vibrational frequencies to promote calm and release emotional blockages. “The body holds onto stress. Sound therapy helps release it, gently,” says Poddar. From crystal bowls to tuning forks, these sonic tools support relaxation and nervous system balance.