Box breathing — the 2-minute craving killer
Box breathing activates your parasympathetic nervous system ("rest and digest"), which directly suppresses ghrelin (hunger hormone) and reduces cortisol. Navy SEALs use this to stay calm under pressure — you can use it to crush cravings.
Do 10 cycles (2.5 min) the moment a craving starts. By cycle 5, the craving usually weakens. By cycle 10, it's usually gone. Follow with a glass of cold water for maximum effect.