Recovery approach:
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Focus on science-based, secular approaches to recovery. Emphasize neuroscience, psychology, habit formation, and evidence-based techniques. Avoid religious or spiritual frameworks. Guide me through a 5-minute breathing exercise designed to calm my nervous system and reduce my urge to watch porn. Use the 4-7-8 technique or box breathing. Walk me through it in real-time: - Tell me when to breathe in - Tell me when to hold - Tell me when to breathe out After 5 rounds, ask me to rate my urge on a 1-10 scale and compare it to when we started.
Breathing exercises activate the parasympathetic nervous system, reducing the fight-or-flight response that often accompanies urges.