The short answer: 1) set a quit date within two weeks, 2) call Quitline free on 0800 778 778 (nearly 16,000 Kiwis used it last year, about 4,000 specifically to quit vaping), 3) ask your GP or pharmacist about nicotine patches or gum, 4) replace the hand-to-mouth ritual with something physical (that's where Inhalace fits) rather than just removing it, and 5) breathe slowly through cravings; they pass within minutes. We've written a full step-by-step guide with every option available in NZ and the evidence for each: How to quit vaping in NZ.

It takes about a minute:

1. Breathe in deeply through the Inhalace, filling your belly with air.
2. Hold for a count of five.
3. Breathe out slowly and evenly through the Inhalace.
4. Repeat five times, or until the craving eases.

Breathing through a narrow opening slows your breath and makes your out-breath longer, which is what tells your body to calm down. It is the same straw breathing technique counsellors teach for stress and anxiety.

It gives the hand-to-mouth habit somewhere to go. When you would normally reach for a vape or a smoke, you reach for the necklace and take a few slow breaths through it. A lot of people pair it with nicotine replacement for the nicotine side, and every order comes with our free six-week email programme.

The technique it's built on is well studied. Breathing through a narrow opening naturally slows your breath and stretches out your exhalation, which engages the parasympathetic nervous system (your "rest and digest" response). The peer-reviewed evidence: a randomised trial of 96 abstaining smokers found breathing exercises significantly reduced cravings immediately after practice (Shahab et al. 2013); controlled deep breathing reduced withdrawal symptoms and irritability in dependent smokers (McClernon et al. 2004); and a small Stanford trial found five minutes a day of exhale-emphasised "cyclic sighing" improved mood more than mindfulness meditation over a month (Balban et al. 2023).

It works best used at every craving, alongside support like Quitline. The full evidence is here: Does straw breathing actually work?

The cue, routine, reward cycle is a fundamental concept that explains how habits form and how they can be changed. Here’s a quick and easy breakdown:

1. Cue: This is the trigger that starts the habit loop. It could be a time of day, a feeling, a location, or any event that tells your brain to go into automatic mode and initiate a behavior.
2. Routine: The routine is the behavior itself, which can be physical, mental, or emotional. It's the habit you're either trying to change (like smoking) or establish (like using the Inhalace).
3. Reward: The reward is what your brain likes from completing the routine, which helps it remember the habit loop in the future. Rewards can be feelings of pleasure, a sense of relaxation, or any form of positive feedback that reinforces the habit.

Here is where Inhalace fits:

• Cue: Your cue might be a stressful moment or a break during your day, times when you might normally reach for a cigarette or vape.
• Routine: Replace the habit of smoking or vaping with using the Inhalace. Take it in your hands and breathe slowly through it.
• Reward: A few slow breaths leave you calmer, and the craving has usually passed.

Over time the new routine takes the place of the old one.

The straw breathing method is a simple breathing technique that can help manage stress, reduce anxiety, and get through cravings. Here’s how it works:

1. Take a Comfortable Position: Sit or stand in a comfortable position, keeping your back straight to allow for full lung expansion.
2. Inhale Slowly: Breathe in slowly through your nose, allowing your lungs to fill with air and your abdomen to expand. It’s important to breathe in a controlled manner, aiming for a steady intake of air.
3. Exhale Through the Straw: Place a straw in your mouth (or in the case of Inhalace, use the accessory designed for this purpose). Exhale slowly through the straw, creating a narrow pathway for the air to escape. This should be a controlled and sustained exhalation, usually lasting twice as long as the inhalation.
4. Concentration: Focus on the breathing process, which can help shift your attention away from stressors or cravings, encouraging a state of mindfulness.
5. Repeat: This process is typically repeated for several minutes, or until a feeling of calm is achieved.

The key aspect of straw breathing is the resistance created during exhalation. This resistance increases the pressure needed to expel air, which can help activate the parasympathetic nervous system, the part of the nervous system responsible for the ‘rest and digest’ response. This is in contrast to the ‘fight or flight’ response managed by the sympathetic nervous system, which is often triggered by stress and anxiety.

By lengthening the exhalation phase, straw breathing encourages a reduction in heart rate and promotes relaxation. This method is particularly useful for those who are trying to quit smoking, as it mimics the hand-to-mouth action of smoking and provides a moment of pause and deep breathing that can replace the urge to light a cigarette.

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