Craving SOS Timer
A craving feels permanent. It isn't. Start the timer and breathe through it.
5-minute urge-surf
Keep this tab open while the timer runs — phone and browser timers slow down in the background. Nothing is saved or tracked.
Why five minutes works
A nicotine craving is a wave, not a flat line. It builds, crests, and falls — most pass within a few minutes whether or not you act on it. “Urge surfing” means riding that wave instead of fighting it: you notice the craving, breathe, and let it crest and break on its own.
The 4-7-8 breath
Inhale through your nose for 4 seconds, hold for 7, exhale slowly through your mouth for 8. The long exhale nudges your nervous system out of fight-or-flight, which is where cravings get their urgency. Follow the circle above — it grows as you breathe in and shrinks as you breathe out.
One craving at a time adds up
Curious where you are in the bigger picture? Check the Withdrawal Timeline. When you're ready for a real plan, Pouched steps you down gradually.
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