Top 5 Craving Hacks That Actually Work (Backed by Science)
If you’ve ever tried to quit or cut back on vaping, you know the hardest part isn’t the decision to quit, it’s dealing with the cravings. They sneak up in the middle of work, while you’re hanging out with friends, or right before bed.
The good news? Science shows that cravings don’t last forever. In fact, most nicotine cravings peak in the first 10 minutes and then fade if you resist (American Cancer Society). The trick is learning how to ride them out without reaching for your vape.
Here are 5 science-backed hacks to help you get through your next craving:
1. Urge Surfing
Think of a craving like a wave: it rises, peaks, and then fades. Instead of fighting it, notice it. Ask yourself: “Where do I feel this in my body?” Breathe through it and wait for the wave to pass.
Backed by research: Urge surfing builds psychological flexibility and reduces relapse rates (Bowen & Marlatt, 2009).
2. Try the “Physiological Sigh”
This simple breathing exercise calms your nervous system fast:
Inhale deeply.
Take one more quick sip of air on top.
Exhale slowly through your mouth.
Repeat 2–3 times. This signals your body to relax and can reduce stress-driven cravings (Huberman Lab, 2021).
3. Reframe the Thought
When a craving hits, your brain often says: “I need this to feel okay.” Challenge it. Try reframing with:
“This is uncomfortable, not unbearable.”
“Cravings pass — I don’t have to act on them.”
This is straight out of Cognitive Behavioural Therapy (CBT), which has been proven effective in nicotine cessation (Beck Institute).
4. Move Your Body
Cravings feel strongest when you’re still. A quick change of state; walking, stretching, doing push-ups — can shift focus away from the urge. Even a 2-minute movement break can make the craving easier to ignore.
5. Track Your Wins
Every time you resist a craving, that’s a victory. Write it down, or use an app to log it. Seeing your progress builds momentum and motivation. Over time, your brain learns: “I can handle this.”
How Sigh Helps With Cravings
Sigh is built with these hacks in mind:
Urge Surfing Guides → interactive wave visualisations that coach you through cravings.
Physiological Sigh exercises → built into the app.
Smart Puff Tracking → see your progress in real numbers.
Lockout Support → when you hit your limit, the device steps in so you don’t have to rely on willpower alone.
Final Thoughts
Cravings are tough — but they’re temporary. With the right tools and mindset, you can ride them out and come out stronger every time.
That’s what Sigh is here for: to give you science-backed support when you need it most.
Ready to take control? Join the Sigh waitlist today.
