Urge Timer
Cravings rise, peak and pass — often within minutes. Rate the urge, start the timer and breathe along until it eases. This is the web version of the SOS button in the Replacify app.
Get ready
0 = no urge, 10 = overwhelming
Optional. Sound plays a soft tone when the breathing phase changes; vibration only works on some phones.
How the urge timer works
- Rate the urge from 0 to 10, choose a length and a breathing pattern, and press start.
- Breathe along with the circle: it grows as you breathe in, stays still while you hold and shrinks as you breathe out.
- If your mind wanders, try one of the distraction ideas — they change every 20 seconds, or tap for a new one.
- When the timer ends, rate the urge again to see how it changed.
The two breathing patterns
- Box breathing: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4.
- 4-7-8 breathing: breathe in for 4 seconds, hold for 7, breathe out slowly for 8. If holding feels uncomfortable, shorten it — breathing should never feel strained.
Example
You feel a strong pull to vape after lunch and rate it 8. You choose 5 minutes with box breathing, try "walk to another room and back" halfway through, and rate the urge again at the end: 4. Your urge went from 8 to 4 — and you didn't act on it.
Frequently asked questions
How long does an urge or craving last?
Many cravings peak and fade within a few minutes, especially if you don't act on them. They can come back, but each one you ride out tends to make the next a little easier.
What is urge surfing?
Urge surfing means noticing an urge as a wave — it builds, peaks and falls — and riding it out without acting on it. Slow breathing and a timer make the wave easier to watch.
Box breathing or 4-7-8 — which should I choose?
Box breathing is even and easy to follow anywhere. 4-7-8 has a longer, slower out-breath that many people find calming. Try both and use whichever feels more comfortable.
Is my urge history saved?
Only in your own browser, on this device, and only if your browser allows it. Nothing is sent to us. You can clear it at any time.
What if the urge is still strong when the timer ends?
That's okay. Try another round, do one of the distraction ideas, or change your surroundings. If urges regularly feel unmanageable, consider talking to a doctor or a support service.
How is this related to the Replacify app?
It's the web version of the app's SOS button. In the app, SOS also suggests a replacement activity from your path and lets you track how you feel afterwards.
Keep SOS in your pocket
Replacify's SOS button is one tap away when an urge hits — with guided replacement activities, a focus timer and a journal of every urge you've beaten. Free to download.
Embed this tool
Free to use on your blog or website. Copy this snippet: