Actor Arshad Warsi has opened up about his inspiring journey of quitting smoking after more than three decades, sharing how he managed to break the long-standing habit in just one week. For many smokers, quitting can feel nearly impossible because cigarettes often become deeply tied to daily routines, stress management, and social interactions. Warsi’s story highlights how determination, the right approach, and behavioural techniques can help overcome even decades of dependence.
Smoking addiction is widely considered one of the most difficult habits to break. Many smokers struggle with cravings triggered by everyday activities such as drinking tea or coffee, taking work breaks, or socialising with friends. Over time, these patterns become deeply embedded in the mind, making the process of quitting both a physical and psychological challenge.
In an interview with Pinkvilla on February 20, Warsi revealed that he had been smoking for about 35 years before finally deciding to quit. He admitted that he initially doubted the method he used but was motivated by a strong desire to give up the habit.
“Anybody with the right mind can say, how can you quit smoking with an app? I have been smoking for the past 35 years. I thought I would never be able to do it, but I was so desperate to give up smoking that I decided to try,” he said during the conversation.
According to the actor, the application he used focused on reshaping behavioural patterns by influencing the subconscious mind. Instead of forcing immediate abstinence, it worked as a structured reminder system that helped him recognise and gradually detach from routine smoking triggers.
Warsi explained that the process involved observing habitual moments when he usually reached for a cigarette. “It kind of rewires your subconscious mind. It’s purely a reminder — ab maine chai pee hai, ab mujhe cigarette… (now I’ve had tea, now I want a cigarette). On the seventh day, it tells you to have your last cigarette,” he shared.
He recalled that when the final day arrived, he still felt sceptical about whether the method would actually work. At the time, he had a full pack of Marlboro cigarettes with him and believed he would eventually return to smoking.
“I had a whole packet of Marlboro, and I was 100 percent sure it wasn’t going to work. I smoked that last cigarette, threw the packet away, and I haven’t touched it since,” Warsi said.
Interestingly, the real test came just a few days later. The actor hosted a gathering at his home where many guests were smoking. Despite being surrounded by cigarettes, he found that he had no urge to smoke again.
“Two days later, we had a party at our house, everyone was smoking, and it didn’t bother me at all,” he said, expressing surprise at how quickly the cravings had disappeared.
Warsi’s experience reflects the importance of mindset when trying to overcome addiction. While physical dependence on nicotine plays a role, experts often emphasise that the psychological component of smoking addiction can be just as powerful.
Medical professionals also highlight the significant health benefits that begin soon after a person stops smoking. In a 2024 interview with Hindustan Times, Dr Kuldeep Kumar Grover, head of critical care and pulmonology at CK Birla Hospital in Gurgaon, explained how the body begins to recover soon after quitting cigarettes.
“Within 12 hours of your last cigarette, carbon monoxide levels in the blood normalise, improving oxygen flow and starting the body’s restoration process,” Dr Grover said.
He further explained that the long-term health benefits continue to increase over time. Within a year of quitting smoking, the risk of a heart attack drops significantly. Between two and five years after quitting, the risk of stroke can become similar to that of a non-smoker. After about ten years, the risk of dying from lung cancer is reduced by nearly half.
To help people who are trying to quit smoking, Dr Grover recommends several practical strategies. Gradually reducing cigarette consumption can help the body adapt to lower nicotine levels. Avoiding triggers — such as certain environments, social situations, or stress-inducing moments — can also reduce the likelihood of relapse.
Nicotine replacement therapies like patches or chewing gum may help ease withdrawal symptoms, while lifestyle changes such as exercise, meditation, or engaging in hobbies can help manage stress.
Dr Grover also suggested incorporating breathing-focused practices like yoga, pulmonary rehabilitation exercises, and deep breathing techniques. These methods can support lung recovery and improve overall respiratory health after quitting smoking.
Warsi’s story serves as a reminder that even long-term habits can be overcome with determination and the right support system. His journey shows that quitting smoking, while challenging, is possible — and the health benefits begin almost immediately.
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Content warning: This story discusses suicide.
