See your body heal in real time.
Use the 531 breathing tool to ride out a craving.

Free tools built for the moments when quitting feels hardest.

Based on The 5-3-1 Protocol: 5 days to reset. 3 weeks to rewire. 1 quarter to redefine.

Behavioral tool only — not medical treatment. Call your doctor if withdrawal feels severe.

Body Repair Timeline

Put in your quit date. See what's already healed.

Your body starts repairing itself within 20 minutes of your last cigarette. Enter your quit date and see exactly where you are right now — plus how many cigarettes you didn't smoke and how much money you kept.

Your Smoke-Free Status

4-7-8 Breathing · A 531 Tool

When a craving hits, breathe through it.

Inhale 4 seconds. Hold 7. Exhale 8. One full cycle is 19 seconds. Three cycles takes about a minute — enough to ride out the most intense part of a craving.

Ready

This round is done. The craving might still be there — but not as strong as before.

These tools are supporting pieces of The 5-3-1 Protocol full framework. Read the full book →