Psychiatrist-narcologist Yuri Bondarenko shared tips to help get rid of nicotine addiction.
The strength of addiction to nicotine is equated to heroin. No wonder so many people around the world smoke!
What to do to get rid of this addiction that poisons our body? Here are some tips that will help you get rid of not only nicotine, but also other addictions. The principle of operation is the same.
“Remember the rule of the first cigarette. Waking up in the morning, you need to push back the time of smoking the first cigarette as much as possible. First for half an hour, then for an hour, then until lunch, and so on. This is how you learn to endure. And if you don't smoke the first cigarette, then you won't smoke the second either,” the expert says.
Having smoked the first cigarette, a similar rule can be applied to the second. That is, you again try your best to delay the time of the smoke break.
This will reduce the amount of tobacco smoked in a day. The internal “nicotine monster” will not like this, of course. He will start to rebel. And here comes the second rule – keep your brain clear!
It is our brain that controls the desire to smoke and makes us pick up a cigarette. To overcome this desire, you need to learn how to breathe in a certain way.
When you feel like smoking, breathe in this way: four seconds – inhale, four seconds – pause and six seconds – slow exhalation. And so 10-15 breaths.
In fact, you are taking a respiratory “smoke break” – without a cigarette, you calm your brain with deep breathing.
The next tip is to drink a glass of ordinary non-carbonated water before smoking a cigarette.
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And one more rule that works in conjunction with the previous ones is to walk for at least an hour every day.
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This will increase the level of happiness hormones that compensate for the cigarette, it will be much easier to live through the withdrawal period. 
Yuri Bondarenko Healthy lifestyle Psychiatrist-narcologist