How to get through a cigarette craving in 3 minutes
Short answer: A craving usually peaks and fades within 3 to 5 minutes. Slow your breathing (in for 4 seconds, out for 6) for about 3 minutes, and the urge usually drops before the timer ends.
The 3-minute routine
- Name it. Rate how strong it is from 1 to 5. Naming it makes it feel smaller.
- Notice the trigger. Coffee, after a meal, drinking, stress or boredom are the most common.
- Breathe. In through your nose for 4 seconds, out slowly for 6. Repeat for 3 minutes.
- Count the win. Every craving you beat makes the next one easier.
Plan for your triggers
- Coffee: change where or how you drink it for the first weeks.
- After meals: get up and brush your teeth or take a short walk.
- Drinking: the hardest one; skip it in the first weeks if you can.
In Lungday
Tap "I want a cigarette" on the home screen or widget, pick the strength and trigger, and breathe with the 3-minute timer. Each craving you beat is saved and counts toward badges.