Quit Smoking: Emergency Craving Rescue Track

This quick, calming track is your go-to tool in moments of strong craving. Designed to guide you through the wave of urgency, it helps you pause, breathe, and reset — without reaching for a cigarette. Use it anytime a craving feels overwhelming, whether you're alone, in public, or under stress.

With grounding breathwork and focused encouragement, this track empowers you to move through the craving with confidence and clarity. The more you use it, the more you'll trust your ability to stay smoke-free, even in your toughest moments.

Transcript

So you are having a craving,

It feels big,

It feels real,

But I want you to hear this first.

You are safe,

You are not failing,

This craving will pass.

And I'm right here with you until it does.

So let's start by calming your body.

You don't need to think your way through this,

Just need to breathe.

So follow me,

In and out.

Now inhale through your nose for 4,

3,

2,

1.

You hold for 2,

1.

And you exhale slowly through your mouth for 6,

5,

4,

3,

2,

1.

Again inhale for 1,

2,

3 and 4.

You hold for 1,

2.

And you exhale for 1,

2,

3,

4,

5,

6.

One more time.

Inhale for 1,

2,

3,

4.

You hold for 1,

2.

And you exhale for 1,

2,

3,

4,

5,

6.

This craving is a wave.

It feels strong now,

But it cannot last.

And you are already riding it.

Not reacting,

Just breathing.

So now I invite you to silently say this to yourself,

Or speak it out loud if you can.

This is a craving,

It's not a comment.

I can feel this and still stay free.

I've done hard things before,

I can do this too.

A craving is just your brain remembering an old pattern.

But you are not that pattern anymore.

You are not here to escape,

You are here to reclaim your life.

Now take one small physical action right now to shift your focus.

You can either stand up and stretch your arms.

You can sip cold water.

You can step outside or change rooms.

You can shake out your hands.

You can clap your hands once,

Sharply,

And say,

Reset.

This breaks the loop.

This tells your brain we are doing something new now.

And you are.

Ok?

Now I invite you to repeat after me,

Calmly,

With breath.

I don't smoke anymore.

This feeling will pass.

My body is healing.

I am stronger than this craving.

I've come too far to go back.

And that's the truth.

You are not the same person who started.

You are someone who chooses freedom.

Even when it's hard.

This craving,

It's already fading.

Notice that.

You stayed.

You breathed.

And you didn't run.

And that is a victory.

If you need to repeat this track again,

You can.

If the craving comes back,

You know exactly what to do.

And each time you get through one,

The next gets easier.

You are not trying to quit anymore.

You are a non-smoker.

You're just reminding your brain that it's true,

One breath at a time.

You are free.

You are strong.

And you are doing this,

Right now.

Keep going.

I'm with you.

Reviews

Thank you Andrew.💓 I am on day 3 of your course .I loved the breathing technique and idea this craving is a wave that will pass. I don’t yet resonate with the I’m not trying to quit ,I’m a non smoker yet. I haven’t picked a date to stop yet and may need more tools ..this kept me from the hour after vape. I will bookmark and recommend. 💓