Sep '25 • Module 4: Triggers
Quit Path: Box Breathing
Stress is one of the biggest triggers for smoking or vaping.
When stress hits, your body floods with cortisol, and your brain remembers the “quick fix”, nicotine. But the truth is, cigarettes don’t actually remove stress, they just distract you and give a short dopamine spike. Once the effect fades, stress comes right back, often worse.
Box breathing is a tool used by Navy SEALs, athletes, and therapists because it lowers stress hormones in minutes and restores calm. The inhale/exhale pattern mimics the rhythm of smoking, which makes it an especially powerful replacement for cravings.
When I was first trying to quit, I noticed how often I reached for a cigarette during stressful moments; arguments, money worries, long workdays. The first time I tried box breathing, I was skeptical. But after a few rounds, I felt calmer. No coughing, no guilt, just relief. It showed me I could actually calm myself faster without nicotine.
Action Steps (Try This Today):
- Sit comfortably and close your eyes.
- Inhale slowly through your nose for a count of 4.
- Hold your breath gently for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Hold again for a count of 4.
- Repeat this cycle at least 4 times (about 2 minutes).
Pro Tip: Next time a craving hits, step outside or into a quiet space and try box breathing before lighting up. Even if you still choose to smoke or vape after, notice how your craving level has shifted.
Try it right now, even once.
Then drop a comment: How did you feel when you finished a round of box breathing?
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Quit Path: Box Breathing
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