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Introduction 5
Day 1: Startup 7
Day 2: The Problems... 8
Day 3: Deep Inside 10
Day 4: Anti-smoking Therapy Starts! 12
Day 5: Make sure this does not relapse! 32
Day 6: Check Yourself, Get double sure 35
Day 7: You have quit for good! 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.
Coping with Nicotine Withdrawal Symptoms
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.
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

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.

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 interrupts 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 those 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 non-
smoker. 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 B-
Complex, 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