Quit Smoking with a Structured CBT-Based System
Learn to handle cravings, triggers, and relapse risk with a practical, step-by-step method designed to change your smoking mindset for good.
CBT-Based Method
Relapse Prevention
Proven for Triggers
Why Quitting Keeps Feeling Harder Than It Should
Do cravings, triggers, and stress keep pulling you back to smoking? We help you break the stress-smoke cycle and build the skills to quit for good.
Cravings feel bigger than expected
Nicotine cravings and withdrawal symptoms make it harder to resist the urge to smoke.
Triggers keep pulling you back in
Routine triggers like coffee, stress, or social situations pull you into "just one" before you realize it.
Motivation drops when stress or routine takes over
As stress piles up, it's easy for willpower and resolve to fade as old smoking habits resurface.
The Quit & Breathe Method
You Do Not Need More Willpower.
You Need a Better Response System.
Smoking is reinforced by more than nicotine. It becomes tied to automatic thoughts, body sensations, familiar routines and moments you have repeated hundreds of times. Quit & Breathe helps you change what happens before, during and after an urge—so you are not left fighting every craving from scratch.
Change the thought
Spot the permission thoughts that keep the cycle going - “I need one”, “I cannot cope” or “just one will not matter” - and replace them with realistic responses you can use under pressure.
Calm the urge
Use simple breathing, grounding and mindfulness techniques to reduce the sense of urgency and let a craving rise and fall without obeying it.
Build a new routine
Replace smoking cues with practical actions that fit your day, then repeat them until your new response becomes easier and more automatic.
CBT-informed thinking tools + mindfulness + structured habit change.
A CLEAR 14-DAY ROADMAP
Build the Skills in the Right Order
Quit & Breathe breaks the process into three manageable phases. Each day gives you one clear focus, so you can prepare properly, practise your tools and protect your progress without being overwhelmed.
01
Phase 1 — Understand and Stabilise
Days 0–3
Learn how nicotine and habit loops reinforce smoking. Map your strongest triggers, recognise the early stages of a craving and build a simple emergency response.
02
Phase 2 — Reframe and Prepare
Days 4–7
Challenge the beliefs that make cigarettes feel necessary. Strengthen your non-smoker identity and create a quit plan around your routines, risks and real schedule.
03
Phase 3 — Practise and Protect
Days 8–3
Apply your plan to stress, social situations and familiar smoking moments. Build replacement routines, prepare for your Freedom Day and learn how to recover quickly from a slip.
You are not expected to feel fearless.
You are taught what to do next.
CHOOSE YOUR NEXT STEP
Start Where You Are Today
You do not have to begin in the same place as everyone else. Choose the option that matches what you need now.
Free training
I want to understand why quitting feels so difficult
Watch the free 25-minute training to understand nicotine, habit loops, common trigger patterns and how the Quit & Breathe approach works.
Quick Support
I need help with a craving right now
Use the 60-second Cravings Emergency Plan to interrupt autopilot, calm the body and take one practical action before the urge takes over.
Full Course
I am ready for a complete step-by-step programme
Begin the full 14-day Quit & Breathe course with daily modules, practical exercises, a personalised quit plan and friendly online support.
Course: US$49 one-time payment • one-year access • seven-day satisfaction guarantee.
Inside the Course
Everything You Need to Turn Intention into a Practical Quit Plan
The course is designed to be used, not merely watched. Each module gives you a focused piece of understanding, a practical action and a clear next step.
Fourteen guided daily modules
Short, structured lessons build in sequence, so you know what to focus on today without trying to solve the whole quit at once.
Your personalised quit plan
Create a realistic plan for your smoking pattern, strongest triggers, daily routines and high-risk situations.
Craving and trigger tools
Use practical scripts, breathing, grounding, urge-management and replacement actions when cravings feel urgent.
Real-life situation training
Prepare for coffee, meals, work stress, difficult emotions, alcohol, social pressure and the moments when “just one” feels persuasive.
Worksheets and simple tracking
Use guided reflections, a Smoking Notebook and practical worksheets to notice patterns and measure progress without becoming obsessive.
Friendly online support
Ask for help when you feel stuck and receive a practical, non-judgemental reply within 24–48 hours.
US$49 one-time payment • one-year access • seven-day satisfaction guarantee • start immediately, with modules released in sequence.
made for real life
Prepare for the Moments That Usually Undo a Quit Attempt
Most setbacks happen in predictable situations—not because your reason for quitting disappeared, but because an old cue, emotion or routine took over. Quit & Breathe helps you prepare your response before that moment arrives.
Coffee and after meals
Break the old pairing with a planned finish ritual, a location change and a replacement action that gives the moment a new ending.
Stress and difficult emotions
Calm the body first, catch the thought that gives smoking permission and choose a next action that actually reduces the pressure.
Alcohol and social pressure
Decide your boundaries before you go out, prepare a simple response to offers and protect the first high-risk occasions.
A slip or “just one”
Use a same-day reset rather than turning one cigarette into a full relapse. A slip becomes information - not proof that you failed.
The goal is not a perfect, trigger-free life. It is knowing what to do when real life happens.
EXPERIENCE, EVIDENCE AND EMPATHY
Developed by Dr Anne Jakel
Dr Anne Jakel created Quit & Breathe after experiencing both sides of smoking cessation: more than a decade of failed attempts as a smoker, followed by the freedom of finally quitting with a clearer understanding of the habit.
Professional background
She brings more than three decades of experience in health and medical research, together with study and training in biochemistry, cognitive behavioural therapy and nutrition.
Stop-smoking practice
As an NCSCT-certified stop-smoking practitioner since 2019, she has supported people with evidence-informed behavioural techniques and practical quit planning.
Lived experience
She brings more than three decades of experience in health and medical research, together with study and training in biochemistry, cognitive behavioural therapy and nutrition.
Her approach is direct, non-judgemental and grounded in a simple principle: people do better when they understand what is happening and have a clear action to take.
Former smoker • NCSCT-certified since 2019 • 30+ years in health and medical research.
A CLEAR FIT CHECK
Is Quit & Breathe Right for You?
Quit & Breathe works best for people who want a clear structure and are willing to practise small, practical steps each day.
It is likely to suit you if…
You want a step-by-step plan rather than more willpower advice.
You have tried to quit before and want to understand what keeps pulling you back.
You are open to CBT-informed thinking tools, mindfulness and habit change.
You can set aside at least 30 focused minutes most days.
You want help preparing for cravings, routines, stress and social situations.
Use another route or additional support if…
You are looking for an instant cure that requires no practice.
You need diagnosis, medication management or treatment for a medical or mental-health condition.
You are in an urgent physical or mental-health crisis or have strong anxiety.
You need a supervised clinical quit programme rather than a self-directed educational course.
Quit & Breathe can be used alongside nicotine replacement therapy, vaping or prescribed stop-smoking medication. For medical advice and treatment choices, speak to your GP, pharmacist or local stop-smoking service.
QUESTIONS BEFORE YOU BEGIN
Frequently Asked Questions
Here are the practical details most people want to know before starting.
Do I have to stop smoking on the first day?
No. The programme first helps you understand your triggers and build the skills you will need. Some people stop early, while others set a clear quit point during the 14 days. The aim is to make your decision deliberate and properly prepared.
Can I use nicotine replacement, a vape or stop-smoking medication?
Yes. Quit & Breathe focuses on thoughts, behaviours, triggers and routines, so it can complement nicotine replacement therapy, vaping or prescribed stop-smoking medication. Speak to a healthcare professional about which treatment options are suitable for you.
How much time will I need each day?
Set aside at least 30 focused minutes for the daily lesson and action. Some exercises—such as building your quit plan or reviewing your triggers—may take a little longer, but the programme is designed to fit around normal life.
What happens if I slip and smoke?
A slip does not have to become a relapse. You will learn a same-day reset process that helps you identify what happened, adjust your plan and continue without turning one cigarette into a reason to abandon the whole attempt.
How long do I have access?
You receive one year of access, allowing you to revisit modules, repeat exercises and return to high-risk topics whenever you need a reset.
What support is included?
You can ask for help when you feel stuck and receive a friendly, practical response within 24–48 hours. The support is educational and focused on helping you identify the next useful step.
Is Quit & Breathe medical treatment?
No. Quit & Breathe is a self-directed educational behaviour-change programme. It does not diagnose or treat medical or mental-health conditions and does not replace your GP, pharmacist, local stop-smoking service or other qualified healthcare professional.
What does the seven-day guarantee cover?
You can enter the course, review the modules and decide whether the programme is the right fit. If it is not, request a refund within the seven-day guarantee period in accordance with the License and Refund Policy.
YOUR NEXT STEP
You Do Not Need to Feel Completely Ready to Begin
Confidence often grows after you start following a clear plan. Begin with the free training, or move straight into the structured 14-day programme.
One-time payment • one-year access • seven-day satisfaction guarantee • friendly support within 24–48 hours.
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DISCLAIMER: *Results may vary. Testimonials reflect individual experiences and are not guaranteed or typical. Your results depend on many factors, including your effort, consistency, and personal circumstances.
This program is for educational purposes only and is not a substitute for medical, psychological, or nutritional advice, diagnosis, or treatment. Please consult a qualified healthcare provider before making any changes to your health, medication, or lifestyle.