QuitPorn Breathwork Ladder

Think of this as your portable nervous-system reset. Use it when Slack pings pile up, during commutes, or right before bed. Each round lasts 45 seconds, so the full ladder takes just three minutes.

Round 1: Physiological Sigh (0:00–0:45)

• Inhale through the nose for four counts.
• Top off with a second quick sip of air.
• Exhale slowly through the mouth for six counts.
• Repeat five times. This dumps CO2 and immediately lowers heart rate.

Round 2: Box Breathing (0:45–1:30)

• Inhale 4 → Hold 4 → Exhale 4 → Hold 4.
• Visualize a square; trace the sides with your eyes.
• Purpose: restore focus and bring you into the present.

Round 3: 4-7-8 Breath (1:30–2:15)

• Inhale for 4, hold for 7, exhale for 8.
• Great for evening cravings—lengthy exhales trigger parasympathetic dominance.

Round 4: Humming Exhale (2:15–3:00)

• Inhale through the nose for 4.
• Exhale while humming or saying “mmmm” for 6–8 counts.
• Vibration stimulates the vagus nerve and melts anxiety.

Make It a Habit

Add “Breathwork Ladder” to your QuitPorn habit tracker with a twice-daily reminder. When a craving hits, hit the tracker, run the ladder, and record intensity before/after. Data proves to your brain that calm is always available.