Is there a free app with a breathing exercise for a drinking craving?

By Jack Wallner · Last updated October 29, 2026

Yes. Sober: Sobriety Day Counter has a free craving mode: tap I'm having a craving and a full-screen box-breathing session starts, with no paywall in the session. Get Sober on the App Store. It sits inside a free alcohol-free day counter, needs no account, and keeps a log of each craving on your iPhone.

Disclosure: Jack Wallner makes Sober. Every detail about Sober below was checked against the app's current build. Other apps are described from their public App Store listings, linked in the sources.

General information, not medical advice. Sober is a wellness tracker, not treatment. If stopping alcohol could put you at risk of withdrawal, talk to a clinician first. In the US, the SAMHSA National Helpline offers free, confidential help around the clock at 1-800-662-4357.

How does the craving session work?

On the Home screen, tap I'm having a craving. A full-screen session opens.
Follow the shape as it grows and shrinks: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, and repeat.
The session runs 3 minutes. Tap Give me another minute to add time, up to 10 minutes in all, or I'm through it when you are ready.
Answer two optional questions: how strong it was, from 1 (mild) to 5 (overwhelming), and what set it off.
Close with It passed, Not sure yet or I gave in. The session is logged with how long you stayed with it. I gave in also offers to log a slip, which you can cancel.

What is free, and what does Bloom+ add?

The breathing session, the day counter and the calendar are free, and each session is saved on your iPhone. Bloom+ reads your logged cravings back to you, such as the hours they tend to hit and what sets them off, and adds a short plan for each common trigger with a line to say when someone offers you a drink. The session never stops to sell you anything. The card at the end that links to your plan for next time is part of Bloom+, and tapping it opens the Bloom+ offer unless you subscribe.

What else is in the app?

A counter of alcohol-free days, with your longest streak.
One daily check-in with mood and a note, which waters a bonsai.
A calendar of the days you have logged.
Lock Screen and Home Screen widgets and an Apple Watch app.
If you drank, you can log a slip and keep half your garden's growth. See what happens after a slip.

What other free apps have breathing exercises?

General meditation apps such as Medito and Insight Timer have free breathing and meditation sessions that are not tied to drinking. Sober's session is built into the counter, so the craving and your alcohol-free days are logged in one place.

Free on the App Store. No account required.

Download Sober

Frequently asked questions

Is Sober's craving mode free?

Yes. The full breathing session is free, with no paywall in the flow.

What kind of breathing exercise is it?

Box breathing: in for 4 seconds, hold for 4, out for 4, hold for 4, repeated for 3 minutes, or up to 10 if you add time.

Can I see my past cravings?

Each session is saved on your iPhone. The free version shows how many cravings you have ridden out. Bloom+ reads the log back as patterns, such as common times and triggers.

Do I need an account?

No. There is no sign-up, and your log stays on your device.

Is this a treatment for alcohol use?

No. Sober is a wellness tracker. If you are worried about your drinking or about withdrawal, talk to a clinician or call a helpline.