Smoking urge breathing exercise

Something to do with your hands and lungs while a craving passes.

The pattern

Technique: Short urge-surfing breathing practice.

When to use it

While a craving is peaking. Most cravings rise and fall over a few minutes, and this gives you something to do with that time.

How to do it

Follow the four stages with your hands occupied: on your knees, around a glass of water, anywhere but reaching.

What it feels like

The urge usually stays present for the first minute or two and then eases. The aim is riding it out, not removing it.

Why this pattern

Cravings tend to rise, peak and fall over a few minutes. A structured cycle gives you somewhere to put that time and attention while the urge passes on its own.

What the evidence suggests

Brief breathing and urge-surfing exercises are commonly used in behavioural support programmes, and evidence suggests they may help people ride out a craving in the moment.

Common mistakes

Waiting until the craving has already won. Start as it rises.

Who should skip it

Skip the holds if they feel uncomfortable.

Will this help me quit?

It is a short tool for a single craving, not a smoking-cessation treatment. For quitting support, speak to a doctor or a stop-smoking service.

How many times a day?

As many as you need.

Related practices

Sleep Anxiety relief Stress relief Panic relief

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Breathing exercises are for general wellness and are not a substitute for medical care. Stop if you feel dizzy, faint, uncomfortable or short of breath. Published by Arkhe Ventures LLP.