With the new year fast approaching, many patients will be considering one of the best decisions they can make for their health—quitting smoking. It’s a challenging journey, but the rewards are life-changing. Beyond the well-known links between smoking, cancer, and heart disease, smoking fuels chronic inflammation, delays healing, and often keeps patients in pain. Research has shown that smoking significantly increases systemic inflammation and impairs the body’s ability to recover from injuries or illness.
Quitting smoking requires a multifactorial approach, addressing not just the addiction but the foundational elements of health. Good sleep, stress reduction, a nutritious diet, and regular exercise are critical components of any successful quit-smoking plan. This article will explore these pillars of health, starting with how Traditional Chinese Medicine (TCM) can play a pivotal role. Techniques like acupuncture and acupressure help reduce cravings, restore balance, and accelerate your body’s natural healing. These approaches and lifestyle changes create a comprehensive framework to support long-term success.
Before diving into the key factors for successfully quitting smoking, it’s essential to understand how quickly your body begins to heal and why quitting is about more than just breaking free from nicotine—it’s about reclaiming your health and creating a solid foundation for a vibrant, smoke-free future. A future where you can fully embrace life and pursue what you're genuinely passionate about.
Article Index
Amazing Health Changes Start the Moment You Quit Smoking
20 Minutes: Blood pressure and heart rate decrease, improving circulation and returning warmth to your hands and feet.
8 Hours: Carbon monoxide levels drop, allowing oxygen levels in the blood to return to normal, reducing strain on the heart and improving overall energy.
24 Hours: The risk of coronary artery disease begins to decrease, and coughing increases as your body works to clear out lung toxins.
48 Hours: Nicotine is completely eliminated, allowing nerve endings to regrow, which improves sensory functions like taste and smell. Smoking exacerbates nerve damage, such as peripheral nerve entrapments, by reducing blood flow and oxygen delivery to tissues. Quitting smoking at this stage not only allows for healing but also helps break the cycle of pain and dysfunction caused by poor nerve and tissue health. Continuing to smoke perpetuates these problems, increasing the likelihood of chronic pain and dysfunction.
72 Hours: Bronchial tubes relax, making breathing easier and increasing lung capacity. Withdrawal symptoms peak but signal that the worst is over as cravings and discomfort begin to subside.
1 Month: Circulation continues to improve, reducing your risk for cardiovascular disease, and lung function is significantly enhanced, leading to less coughing and fewer breathing difficulties.
3 to 9 Months: Damaged lung cilia are almost fully repaired, improving their ability to clear mucus and protect against infections. Symptoms like coughing and shortness of breath ease significantly.
1 Year: The risk of coronary heart disease is cut in half compared to someone who continues smoking.
5 Years: The risk of stroke decreases to that of a non-smoker, and the risks for cancers of the mouth, throat, and esophagus are significantly reduced.
10 Years: The risk of lung cancer drops to half that of someone who continues to smoke, and the risks for bladder, kidney, and pancreatic cancer also decrease.
15 Years: The risk of coronary heart disease and heart attack matches that of someone who has never smoked, marking a significant recovery milestone.
Quitting smoking not only improves overall health but plays a crucial role in breaking cycles of nerve pain, dysfunction, and chronic conditions. For those experiencing issues like peripheral nerve entrapments, stopping smoking can significantly enhance healing and prevent long-term damage. Continuing to smoke, however, ensures these problems persist, making quitting a vital step toward better health and quality of life.
Acupuncture & Acupressure
How Acupuncture Supports Smoking Cessation
Acupuncture is much more than the placement of needles—it’s a holistic method designed to restore balance in your body, reduce stress, and address the underlying factors driving addiction. By stimulating specific acupuncture points, this approach promotes the release of feel-good neurotransmitters like dopamine and serotonin, which help reduce cravings, improve mood, and foster a sense of calm. Many individuals report that after just a few sessions, their desire for cigarettes begins to diminish, making it easier to resist the temptation to smoke.
In the early stages of quitting, we typically recommend two to three acupuncture sessions per week to manage withdrawal symptoms and cravings effectively. As your cravings subside, treatments usually taper down to once a week. While significant progress is often seen after 5-6 sessions, the exact timeline can vary based on factors like the duration of your smoking habit and your dedication to the quitting process.
How Acupressure Complements Acupuncture for Smoking Cessation
Acupressure is a practical way to extend the benefits of acupuncture and empowers you to play an active role in your healing journey. By stimulating the same points used during acupuncture, acupressure can help reduce cravings, relieve stress, and support your body’s detoxification process—all from the comfort of your home. When practiced daily, it reinforces the effects of professional treatments, making it a valuable tool for sustained progress.
Performing acupressure is simple: apply gentle pressure to each point for 1 to 3 minutes, experimenting with circular motions, gentle rolling, or varying directions to engage deeper layers of tissue and fascia. These techniques amplify the therapeutic effects, helping you stay balanced and in control throughout the day.
Contraindications
While acupressure is a valuable and effective tool for smoking cessation, it is essential to observe certain precautions to ensure safety and optimize results. Specific acupressure points should be avoided in particular circumstances. For instance, during pregnancy, stimulating points such as SP 6 (Spleen 6), LI 4 (Large Intestine 4), and LV 3 (Liver 3) can pose a risk, as these points are known to trigger labour or uterine contractions potentially.
Additionally, caution is advised when applying pressure to points such as LU 9 (Lung 9) and KI 27 (Kidney 27) in individuals with severe respiratory or cardiovascular conditions. Overstimulation of these points in sensitive cases may exacerbate symptoms or create unnecessary strain on the body.
To ensure your safety, always consult with a qualified healthcare professional before beginning any acupressure or acupuncture routine, especially if you have underlying medical conditions or concerns. When appropriately applied, Acupressure is a powerful tool to support your healing journey, but your safety remains the top priority.
Specific Points
Here’s an overview of essential acupuncture points and their functions in acupuncture and acupressure. These carefully selected points are designed to target cravings, alleviate stress, and rebalance the body’s energy systems for optimal support during smoking cessation. From a Western medical perspective, these 'energy systems' can be understood as the body’s nervous, circulatory, and endocrine systems, which play a key role in regulating stress responses, mood, and overall physiological balance.
1. Lung 7 (LU 7, Lieque)
Location: On the radial side of your wrist, about 1.5 inches above the wrist crease.
Function: This point strengthens the lungs and helps clear toxins, making it especially important for anyone trying to quit smoking. A simple press of this point helps improve breathing and reduces those moments when you need to reach for a cigarette.
Medical Support: Stimulating points like LU 7 have been shown to influence the autonomic nervous system, reducing stress and cravings. Peer-reviewed studies highlight that acupuncture and acupressure can alleviate withdrawal symptoms, modulate neurochemical pathways, and support respiratory health, aiding smoking cessation efforts.
2. Lung 9 (LU 9, Taiyuan)
Location: At the wrist joint, between the radial artery and the abductor pollicis longus tendon.
Function: This point enhances lung function and promotes overall energy balance, mainly supporting respiratory health during nicotine withdrawal. Stimulating LU 9 helps ease the transition to a smoke-free life by improving breathing and reducing the physical strain associated with quitting.
Medical Support: Evidence suggests that activating LU 9 can improve oxygen exchange and circulation while aiding in the detoxification process. Research on acupuncture’s role in smoking cessation supports its ability to modulate stress responses and promote lung recovery in those quitting smoking.
3. Kidney 27 (KI 27, Shufu)
Location: In the depression just below the collarbone.
Function: This point supports the restoration of energy and vitality, making it invaluable during the withdrawal process. Stimulating KI 27 can help reduce cravings, enhance resilience, and give your system a revitalizing boost as it adapts to a smoke-free state.
Medical Support: Research indicates that activating KI 27 may help regulate the body’s stress response and improve energy levels by influencing the autonomic nervous system and endocrine balance, both critical for managing withdrawal symptoms and cravings effectively.
4. Spleen 6 (SP 6, Sanyinjiao)
Location: On the inner side of the lower leg, approximately four fingers’ width above the inner ankle.
Function: This point is highly effective in alleviating stress and anxiety, which are common challenges during smoking cessation. Stimulating SP 6 helps stabilize mood and promote emotional resilience, making it easier to manage the psychological ups and downs associated with quitting.
Medical Support: Studies suggest that SP 6 activation can regulate the autonomic nervous system and influence the release of neurotransmitters like serotonin, helping to reduce stress and improve emotional balance during nicotine withdrawal.
5. Liver 3 (LV 3, Taichong)
Location: On the top of the foot, in the depression between the first and second metatarsal bones.
Function: This point is excellent for alleviating irritability and stress—common triggers during smoking cessation. Stimulating LV 3 helps promote relaxation, improve focus, and keep you focused on your smoke-free goal.
Medical Support: Research suggests that LV 3 stimulation can regulate the autonomic nervous system and reduce stress-induced cortisol levels, supporting emotional stability and focus during the quitting process.
6. Large Intestine 4 (LI 4, Hegu)
Location: In the webbing between the thumb and index finger.
Function: LI 4 is a powerful point for relieving stress and tension, making it particularly effective for reducing cravings during smoking cessation. Stimulating this point can help calm the mind, relax the body, and curb the urge to smoke.
Medical Support: Studies have shown that LI 4 activation can modulate the nervous system, reduce cortisol levels, and promote relaxation, helping to manage cravings and withdrawal symptoms effectively.
7. Yintang (Extra Point)
Location: Between the eyebrows, at the midpoint of the forehead.
Function: Yintang is a key point for calming anxiety and relieving emotional tension, making it invaluable during the challenging moments of quitting smoking. Stimulating this point promotes relaxation, mental clarity, and emotional stability, helping you stay focused on your goal.
Medical Support: Research suggests that stimulating Yintang can activate the parasympathetic nervous system, reduce stress hormones, and encourage relaxation, making it a valuable tool for managing the emotional challenges of smoking cessation.
Myofascial Release & Massage
While direct studies linking myofascial release (MFR) and massage therapy to smoking cessation are limited, these therapies offer well-documented benefits that can significantly support individuals during the quitting process. Massage therapy has been shown to reduce stress, anxiety, and muscle tension, which are common triggers for smoking. By promoting relaxation and improving mood, massage therapy helps manage withdrawal symptoms and supports emotional resilience, reducing the likelihood of relapse.
Similarly, MFR is effective in relieving physical tension and improving circulation, which can enhance the body’s detoxification processes and overall recovery. Improved circulation also facilitates tissue repair and reduces the systemic inflammation often exacerbated by smoking. Although no formal studies have directly evaluated the role of MFR and massage in smoking cessation, we have observed numerous patients who report significant benefits from these therapies while quitting smoking. Patients frequently highlight reduced cravings, improved stress management, and an enhanced sense of well-being as key outcomes of incorporating these techniques into their cessation efforts.
Diet
Optimizing Nutrition for Smoking Cessation
Quitting smoking isn’t just about breaking a psychological habit—it’s also about addressing the physiological changes nicotine has caused in your body. Nicotine withdrawal can disrupt glucose metabolism, leading to erratic blood sugar levels that may heighten cravings, irritability, and fatigue. A well-planned nutritional strategy can stabilize blood sugar levels and support your body’s recovery.
Focus on frequent, balanced meals that include lean proteins (e.g., chicken, fish, tofu), healthy fats (e.g., avocados, nuts, seeds), and complex carbohydrates (e.g., quinoa, sweet potatoes, whole grains). These nutrient-dense foods provide sustained energy and prevent blood sugar spikes and crashes, which are common during withdrawal.
Additionally, whole foods such as leafy greens, berries, citrus fruits, and whole grains are rich in antioxidants, vitamins, and fibre, which help repair the oxidative damage caused by smoking and restore metabolic balance. These choices also promote mood stability and reduce cravings by replenishing nutrients depleted by smoking.
Recommended Supplements
Certain supplements may provide additional support during smoking cessation, backed by research:
Vitamin C: Smoking depletes vitamin C levels, an essential antioxidant for repairing cellular damage. Aim for 500–1,000 mg daily to combat oxidative stress.
B Vitamins: Smoking affects energy production and stress response. A B-complex supplement (e.g., B1, B6, B12) can help support nervous system function and improve energy levels. Suggested dosage: as directed on a high-quality B-complex supplement.
Magnesium: Known for its calming effects, magnesium can help reduce stress and improve sleep quality during withdrawal. Recommended dosage: 200–400 mg daily.
Omega-3 Fatty Acids: Smoking contributes to systemic inflammation; omega-3s (e.g., from fish oil) help reduce inflammation and support brain health. Dosage: 1,000–2,000 mg of EPA/DHA daily.
L-Glutamine: This amino acid may help stabilize blood sugar and reduce cravings. Suggested dosage: 500–1,000 mg daily between meals.
Combining a nutrient-dense diet with the right supplements provides a comprehensive approach to addressing both the physiological and psychological challenges of quitting smoking, helping you build a strong foundation for a smoke-free life. As always, confirm any nutritional recommendations with your physician to ensure they meet your specific needs and health conditions.
Sleep
The Critical Role of Sleep in Smoking Cessation
Sleep is a critical factor in managing the complex physiological and psychological challenges of quitting smoking. Nicotine profoundly disrupts the sleep-wake cycle by altering the activity of neurotransmitters such as acetylcholine, dopamine, and norepinephrine, which regulate arousal and the brain's reward systems. These disruptions often result in sleep disturbances, such as insomnia, fragmented sleep, and reduced REM sleep. Upon withdrawal, these issues can persist, further compounding stress levels and triggering elevated cortisol—a primary stress hormone linked to increased cravings, irritability, and relapse risk.
Emerging evidence suggests that restoring sleep quality is pivotal for reducing the risk of relapse. Consistently achieving 7–8 hours of restorative sleep can stabilize critical hormones such as melatonin and serotonin. These hormones not only regulate mood and promote relaxation but also help normalize circadian rhythms, which are frequently disrupted by prolonged nicotine use. Improved sleep quality has been shown to enhance emotional resilience, reduce stress levels, and optimize cognitive function, all contributing to a more remarkable ability to resist cravings.
Additionally, prioritizing sleep hygiene can accelerate recovery from nicotine addiction. Strategies like limiting caffeine and alcohol intake in the afternoon and evening, reducing exposure to blue light from screens before bedtime, and maintaining a consistent sleep schedule are all effective for optimizing sleep quality. Peer-reviewed research highlights that consistent, high-quality sleep enhances the body's ability to repair nicotine-induced damage, improves mood regulation, and strengthens resolve against relapse triggers.
Incorporating these sleep-focused strategies into a smoking cessation plan not only improves immediate withdrawal symptoms but also lays the foundation for long-term success in remaining smoke-free.
Nutritional Supplements for Sleep Support
In addition to lifestyle adjustments, certain nutritional supplements may promote better sleep quality during smoking cessation. Evidence-based options include:
Melatonin: Helps regulate sleep-wake cycles significantly if circadian rhythms are disrupted. Recommended dosage: 1–3 mg, 30 minutes before bedtime.
Magnesium: Known for its calming effects, magnesium can reduce stress and improve sleep quality. Recommended dosage: 200–400 mg daily, preferably in glycinate or citrate.
L-Theanine: An amino acid found in green tea, it promotes relaxation without sedation and supports better sleep quality. Recommended dosage: 100–200 mg daily.
Valerian Root: Commonly used to reduce the time it takes to fall asleep and improve sleep quality. Recommended dosage: 300–600 mg before bedtime.
5-HTP (5-Hydroxytryptophan): A precursor to serotonin, it may enhance mood and improve sleep. Recommended dosage: 50–100 mg daily, taken in the evening.
As with any supplement, it’s essential to consult your physician to ensure they are appropriate for your specific needs and do not interact with other medications or conditions. Incorporating these strategies into your smoking cessation plan can significantly enhance your ability to manage withdrawal, reduce cravings, and achieve lasting success.
Exercise
Exercise: A Key Modulator of Stress, Hormonal Balance, and Smoking Cessation
Regular physical activity is a clinically proven intervention for mitigating the physiological and psychological challenges of nicotine withdrawal. Exercise stimulates the release of endorphins, which function as endogenous analgesics and mood stabilizers, directly counteracting withdrawal-induced stress and irritability. A reduction in cortisol levels complements this effect, the primary stress hormone that typically surges during nicotine withdrawal, exacerbating cravings, anxiety, and emotional dysregulation. Peer-reviewed studies consistently demonstrate that exercise effectively lowers cortisol and improves stress resilience.
Exercise also plays a pivotal role in modulating dopamine pathways, which are heavily impacted by nicotine use. Nicotine artificially elevates dopamine levels, reinforcing addiction through the brain's reward system. Physical activity—particularly aerobic exercise—stimulates dopamine release, providing a natural and sustainable alternative for dopamine production. This neurochemical boost helps mitigate cravings by reducing dependence on nicotine as a compensatory source of reward.
Additionally, exercise has profound benefits for respiratory and cardiovascular health, systems often compromised by long-term smoking. Aerobic activities such as walking, swimming, or cycling improve pulmonary function and oxygen exchange, supporting recovery from the deleterious effects of smoking on lung capacity. Mind-body practices like Tai Chi incorporate controlled breathing techniques, enhancing lung elasticity and reducing stress simultaneously. Here is Dr. Abelson's Tai Chi playlist. Dr. Abelson has been a practitioner and instructor of Tai Chi for many years.
The systemic benefits of exercise extend to improved circulation, detoxification, and metabolic balance, accelerating the clearance of harmful smoking-related substances. Enhanced circulation facilitates tissue repair and reduces systemic inflammation—common consequences of smoking-related damage. Furthermore, the psychological benefits of regular exercise, including reduced anxiety and improved mood, create a positive feedback loop that reinforces adherence to a smoke-free lifestyle.
Peer-reviewed evidence underscores that incorporating a structured exercise regimen during smoking cessation not only reduces withdrawal symptoms but also enhances long-term success rates. By addressing the neurochemical, hormonal, and physiological disruptions caused by nicotine addiction, exercise emerges as a cornerstone of an effective, evidence-based smoking cessation strategy.
Stress Management
Managing Stress and Cortisol: A Clinical Perspective
Stress is a significant barrier to smoking cessation, with elevated cortisol levels—a hallmark of the body’s stress response—playing a central role. Quitting smoking disrupts the habitual nicotine intake that smokers often rely on to self-regulate cortisol levels, leading to heightened cravings, anxiety, and irritability. Evidence from clinical studies underscores the critical importance of managing cortisol effectively to improve smoking cessation outcomes.
The Role of Controlled Breathing in Cortisol Regulation
Controlled breathing exercises are a simple yet powerful tool for managing stress and reducing cortisol levels. These exercises activate the parasympathetic nervous system, counteracting the stress-driven sympathetic state that leads to elevated cortisol. This physiological shift promotes relaxation, lowers blood pressure, decreases heart rate, and restores emotional balance—key factors in managing withdrawal symptoms and reducing cravings.
Breathing Exercise: Activating the Parasympathetic Response
A clinically supported breathing technique to lower cortisol involves the following steps:
Inhale deeply through the nose for a count of 4.
Hold your breath for a count of 6.
Exhale slowly through the mouth for a count of 8.
Repeat this cycle 4 times.
This breathing pattern emphasizes a prolonged exhalation, which stimulates the vagus nerve—a critical component of the parasympathetic nervous system. Research has demonstrated that vagus nerve activation significantly reduces cortisol levels, promotes emotional regulation, and enhances stress resilience.
Your Smoke-Free Journey Starts Here
Quitting smoking is one of the most life-changing decisions you can make, and this article is intended to provide general information and helpful strategies to support your journey. From acupressure techniques to lifestyle changes like proper nutrition, exercise, and quality sleep, these evidence-based methods work together to ease cravings, manage stress, and restore your body’s natural balance. Use the acupressure diagrams provided as a resource for self-treatments—click on any image to expand it for easier viewing if you're on a computer. Remember, these acupressure techniques are designed to complement acupuncture treatments, not replace them, reinforcing their effectiveness as part of a comprehensive plan.
Your journey to becoming smoke-free is unique, and every effort you make brings you closer to a healthier, happier version of yourself. With the right tools and support, you have the power to overcome nicotine’s grip and reclaim your health. Take the first step today—your smoke-free future is waiting, and we are here to guide and support you every step of the way. Together, we can help you build a life full of vitality, balance, and fulfillment. Let’s make it happen!
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DR. BRIAN ABELSON, DC. - The Author
With over 30 years of clinical practice and experience in treating over 25,000 patients with a success rate of over 90%, Dr. Abelson created the powerful and effective Motion Specific Release (MSR) Treatment Systems.
As an internationally best-selling author, he aims to educate and share techniques to benefit the broader healthcare community.
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