For many people one of the main worries about giving up smoking is how to remain calm and relaxed in stressful situations.


By incorporating mindfulness and a variety of relaxation techniques into your day, you will find yourself equipped with a set of simple tools to stop you reaching for the cigarettes.

Five-Minute Relaxation

This will help you to reduce stress and anxiety, will temper any negative emotions and will cool you down if your temper starts to flare.

We suggest practicing this technique 3 times a day for a minimum of a week. Mindfulness and relaxation increases the more you practice it.

  1. You can do this standing up, but it’s best to try sitting or lying down in a comfortable position. Try to rest your tongue on the roof of your mouth.
  2. Notice how your body feels, its shape and weight. By breathing start relaxing any areas of tightness or tension.
  3. Focus on the natural flow of your breath. Don’t feel like you need to do anything different. Tune in to where you feel your breath in you body. Is it in your abdomen or chest, maybe in your nose and throat?
  4. You may notice that your mind starts wandering. Try to gently pull it back to focus on your breathing.
  5. Keep focusing on your breathing for 5-7 minutes.
  6. Acknowledge the time that you have allowed yourself to relax. Probably the same length of time as smoking a cigarette, but much more positive for your mind and body.


Adding mindfulness exercises to your day can also reduce your stress levels and your urge to reach for tobacco in difficult situations.

Mindfulness means being aware of what is happening and what you are experiencing. Every human being has the ability to be mindful and, by tapping into this ability, you will be able to reduce your anxiety levels.