Free audio · CC BY 4.0 · 5 minutes
Box breathing audio (4-4-4-4, 5 minutes)
In for 4, hold for 4, out for 4, hold for 4. Five minutes is longer than most cravings last at their peak — and you only have to follow the tone.
Made with code (no recordings, no AI voices). Free to use in videos, classrooms, waiting rooms and playlists with credit.How to use it
- Breathe in while the tone rises (4 seconds).
- Hold while it is quiet (4 seconds).
- Breathe out while the tone falls (4 seconds), then hold again (4 seconds).
- Rate the craving 1–10 before and after.
CraveBreaker: Quit Vaping
CraveBreaker puts a 90-second reset, a craving timer and your own reasons one tap away — every craving tool is free.
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Licensed CC BY 4.0. Credit line: “Box breathing audio (4-4-4-4, 5 minutes) — Honest Little Apps (honestlittleapps.github.io/learn/sounds)”.
Keep volume comfortable. Not a medical treatment.