Smoke (Standing) — 90-second ritual

Smoke (Standing): the 90-second routine

A standing-compatible version of the habit-replacement pattern, designed for the outdoor social context of a smoking break.

1 · Arrive — 30 seconds

Breathe with Felipe: Inhale 3s · hold 2s · exhale 6s · hold 1s. The coach video and the music follow every inhale and exhale, and the FLOW line shows you when to breathe in and out.

2 · Visualize — 45 seconds

1. Picture the moment smoke (standing) usually shows up. The place, the time, the trigger.
2. Feel the urge rise like a wave. Watch it — you do not have to obey it.
3. Breathe out slowly. See the wave peak… and begin to fall.
4. See yourself doing your replacement: water, a short walk, a message to a friend.
5. See yourself ten minutes later, glad you let the wave pass.

3 · Anchor — 15 seconds

Take one slow sip of water. Say quietly: “Pass.” Use the same gesture later in the day with one long exhale.

Why it works

Mental rehearsal engages many of the same brain networks as the real action, and a long exhale shifts the body toward its calming, parasympathetic side. AHΞHA combines both into one short, repeatable ritual. It is a preparation and relaxation tool — not a medical treatment.