Actor Arshad Warsi has shared an inspiring personal milestone — quitting smoking after more than three decades of addiction. The actor recently revealed how he managed to give up cigarettes in just one week, offering hope to many people who struggle to break long-standing smoking habits.
For millions of smokers, quitting can feel extremely difficult because cigarettes often become deeply woven into everyday routines. From morning tea breaks to stressful workdays and social gatherings, smoking can turn into a habit tied not just to nicotine dependence but also to emotional and behavioural triggers. Warsi’s experience highlights how mindset, persistence, and behavioural techniques can play a crucial role in overcoming addiction.
In an interview with Pinkvilla on February 20, the actor revealed that he had been smoking for around 35 years before finally deciding to quit. He admitted that he initially had little faith that the method he chose would work, but his determination to stop smoking pushed him to give it a try.
“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,” Warsi said during the interview.
According to the actor, the application he used focused on changing behavioural patterns by gradually retraining the subconscious mind. Instead of forcing him to abruptly stop smoking, the process helped him recognise situations in which he typically felt the urge to smoke.
“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 explained.
Warsi recalled that when the final day arrived, he remained doubtful about the outcome. At that time, he still had a full pack of Marlboro cigarettes with him and believed that the experiment might fail.
“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,” he said.
The real test, however, came shortly afterward. Just two days after quitting, the actor hosted a party at his home where several guests were smoking. Despite being surrounded by cigarettes, he found that the cravings had disappeared.
“Two days later, we had a party at our house, everyone was smoking, and it didn’t bother me at all,” he said, noting how surprised he was by the sudden lack of urge.
Warsi’s experience underscores the powerful role of mental conditioning in breaking addictive habits. While nicotine dependence affects the body, experts often stress that psychological triggers are equally responsible for maintaining smoking behaviour.
Doctors also point out that the health benefits of quitting smoking begin almost immediately. In a 2024 interview with Hindustan Times, pulmonologist Dr Kuldeep Kumar Grover from CK Birla Hospital in Gurgaon explained how the body begins to recover soon after a person stops smoking.
According to Dr Grover, carbon monoxide levels in the blood return to normal within 12 hours of the last cigarette, improving oxygen flow and starting the body’s healing process. Over time, the benefits become even more significant. Within a year, the risk of heart attack drops considerably. Between two and five years after quitting, the risk of stroke can become similar to that of a non-smoker, and after about ten years, the risk of dying from lung cancer is reduced by nearly half.
To help individuals quit smoking successfully, Dr Grover recommends gradually reducing cigarette consumption and avoiding situations that trigger the urge to smoke. Nicotine replacement therapies, such as patches or chewing gum, may also help manage withdrawal symptoms.
He further suggests managing stress through activities like exercise, meditation, or hobbies. Breathing-focused practices such as yoga, pulmonary rehabilitation exercises, and deep breathing can also help improve lung function and support recovery.
Warsi’s journey demonstrates that even deeply ingrained habits can be overcome with determination and the right strategies. His story serves as a reminder that quitting smoking is possible — and that the health benefits begin almost immediately.