The Groundbreaking 'Torture Experiment' on Smoking Cravings

A fascinating University of Washington study led by researcher Sarah Bowen tested whether mindfulness could help smokers resist cravings. Participants who wanted to quit smoking were put through what became known as the "torture experiment":

Asked to slowly handle their favorite cigarettes
Instructed to pause at each step (opening pack, smelling, holding, etc.)
Forced to wait several minutes between each action

What Is the 'Surfing the Urge' Technique?

Before the experiment, half the participants learned a mindfulness strategy called "surfing the urge":

Recognize cravings as temporary waves that rise and fall
Observe urges without acting on them
Notice physical sensations and thoughts without judgment
Imagine riding the wave until it naturally subsides

Surprising Results: 37% Reduction in Smoking

The findings were remarkable:

First 24 hours: No difference between groups
By Day 7:
- Control group showed no change
- "Surfing" group smoked 37% fewer cigarettes
Stress no longer automatically triggered smoking for mindfulness practitioners

Neuroscience Behind Mindfulness and Cravings

A subsequent fMRI brain scan study revealed why mindfulness works:

Reduced activity in craving-related brain regions
Disconnected the brain's "craving network"
Interrupted the chain reaction of:
- Focus on the desired object
- Mixed feelings of anticipation and stress
- Motivation to take action

Practical Applications Beyond Smoking

This research suggests mindfulness can help with:

Food cravings and emotional eating
Shopping addiction
Substance abuse
Internet and porn addiction

How to Practice Surfing the Urge

Pause when a craving arises
Observe physical sensations without judgment
Notice thoughts without acting on them
Imagine the urge as a wave that will pass
Ride it out until intensity decreases

The Takeaway

Mindfulness creates space between craving and action, giving you greater control over addictive behaviors. Simple techniques like surfing the urge can rewire your brain's response to temptation.

Kelly McGonigal is a Stanford psychologist and author of The Willpower Instinct. Her work combines neuroscience with practical strategies for behavior change.

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Mindfulness for Cravings: The Science of Surfing Urges