Free tool · No download
Craving SOS
A craving rises, peaks and passes. Start the timer, follow the circle for 90 seconds, and let this one go by. It's the same urge surf that's free in the Snuff Out app.
Breathe in for 4, hold for 2, out for 6. Seven or eight slow breaths and the peak is usually behind you.
You don't have to act on this one.
How urge surfing works
A craving feels like it will keep building until you give in. It doesn't. It climbs, peaks and fades, usually within a few minutes. Urge surfing means watching that wave instead of fighting it or obeying it: you notice where you feel it, breathe slowly, and let it pass.
The breathing pattern here, in for 4, hold for 2, out for 6, makes each breath out longer than the breath in. Slow breathing like this gives your hands and attention something to do while the urge peaks.
Other things that help in the moment
- Delay. Tell yourself "not for 10 minutes". Most cravings are gone before the time is up.
- Move. Walk around the block, do 20 push-ups, or take the stairs.
- Cover the hand-to-mouth habit. Gum, a toothpick or a 0 mg pouch. Ask a pharmacist about nicotine gum or lozenges if you want help with the nicotine itself.
- Change the scene. Cravings stick to places and routines. Get up from where you usually reach for a pouch.
Questions
How long do nicotine cravings last?
A single craving usually peaks and fades within minutes. Cravings in general are strongest in the first days after quitting and get shorter and less frequent over the following weeks. See the full withdrawal timeline.
What if the craving is still there after 90 seconds?
Start another round. Some cravings come in waves, especially around a strong trigger like a drink or a stressful call. Each round you ride out makes the next one easier to recognize.
Does this replace nicotine gum or lozenges?
No. It's a breathing routine for the moment a craving hits. Whether nicotine replacement suits you is a question for a pharmacist or doctor.