4-7-8 Breathing

When a craving hits, breathe through it

Inhale for 4 seconds. Hold for 7. Exhale for 8. One full round is 19 seconds. Three rounds take about one minute — enough to ride out the sharpest part of a craving.

Ready

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

Want another round, or check the Body Recovery Timeline.
Body Recovery Timeline →

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