A 5-Minute Habit That Could Help You Quit Smoking This Stoptober

As Stoptober returns for its 14th year, millions of smokers across the UK are being urged to quit for the month. 1 in 5 young people now smoke, a staggering 78 million cigarettes are consumed daily in Great Britain, and smoking-related illness costs the NHS  £1.8 billion every year.

At the same time, vaping has surged in popularity (1 in 10 UK adults now vape) and alarmingly, recent research shows that one-third of teenagers who vape will go on to smoke cigarettes. Finding new ways to beat cravings has never been more urgent.

Personal trainer Leon Bolmeer, owner of Geezers Boxing, has revealed a surprising five-minute habit that could help, and no nicotine replacement is needed.

“Many people underestimate how much nicotine hijacks your brain’s reward system,” says Leon. “But you can actually train your body to release similar feel-good chemicals naturally, and it only takes five minutes.”

The 5-minute shake

Leon recommends a technique called Tension & Trauma Release Exercise (TRE).

“Stand tall, unlock your knees, and let your arms and legs tremble and shake,” Leon explains. “It looks a little odd, but this simple exercise releases tension stored in your muscles and calms the nervous system. Within minutes, stress levels drop and cravings fade.”

The method is backed by research showing it helps reduce stress and anxiety, which are two of the biggest smoking triggers. A 2017 study by TRE founder David Berceli demonstrated significant stress reduction in participants, while a 2025 case report in the Journal of Military and Veterans’ Health highlighted how the practice helped a soldier self-manage stress and improve well-being.

Other 5-minute exercises to try:

Leon’s says there are two other quick techniques people can use when cravings strike. They’re simple, free, and work by triggering your body’s natural feel-good chemicals to take the edge off nicotine withdrawal.

• Jump rope bursts

“Grab a rope (or just mimic the motion without one) and do 100 fast jumps,” Leon says. “It spikes your heart rate, floods your system with dopamine, and gives your body the same quick ‘hit’ nicotine normally would. It only takes less than a minute, and you can repeat rounds if the craving is strong.”

By mimicking the reward response of nicotine with exercise, the body learns to associate movement with the same instant lift.

• Contrast showers

“Switching between hot and cold water for a few minutes after exercise provides a dopamine and endorphin rush,” Leon explains. “It’s a natural, mood-lifting shock for your system that helps take your mind off cravings.”

The sudden change in temperature forces the nervous system to adapt quickly. This reduces stress and provides a burst of energy, which makes it easier to ride out urges to smoke or vape.