Settle the Urge: A Free Breathing and Urge Surfing Worksheet for Gambling
Behavioural Addiction · Practice-informed · Practice-informed
A guide to riding a gambling urge as a wave: nose-low-slow breathing, urge surfing, a 20-minute delay rule and an optional slower breath for calm times, with a practice record. Breathwork is a choice, begins with the simplest technique and never uses breath holds.
Underlying mechanism: Mindfulness-Informed Urge Surfing and Slow Nasal Breathing for Gambling Craving
What it helps with
- Giving clients a simple skill they can use in the moment of an urge.
- Showing that an urge can be noticed and ridden without being obeyed.
- Building a delay between the urge and the action.
- Offering an optional second breathing practice once the first feels familiar.
How clinicians use it
- Teach nose-low-slow breathing first and practise one urge together.
- Introduce the 20-minute rule and write the client's own list of other things to do.
- Offer the optional slower breath only once the first practice feels familiar, and say it is optional.
- Check the practice record at each session and stop any practice that causes dizziness or panic.
Clinical Implementation Guide
- Teach nose-low-slow breathing and practise one urge in the room.
- Write the 20-minute rule list with the client.
- Review the practice record next session.
What the worksheet looks like
| One other thing I can do | Where or with whom | Rating before | Rating after 20 minutes |
|---|---|---|---|
| A walk around the block | Outside, with the dog | 7 | 4 |
Clinical cautions
Not a diagnostic or risk-assessment tool. Ask directly about suicidal thinking at every session and follow local risk procedures, because suicidal thinking is a recognised risk in people with gambling problems. Deal with debt emergencies, coercion and financial abuse first, and refer to debt advice or legal services. Do not involve a concerned other if there is any sign of coercive control. Screen for alcohol and drug use, depression, ADHD, bipolar disorder and trauma. Avoid shaming language. The National Gambling Helpline (GamCare) is free and open 24 hours a day on 0808 8020 133. Breathwork is optional: stop for dizziness, tingling, panic or a flashback, never use breath holds or fast deep breathing, never practise while driving or cycling, and take extra care with asthma, panic disorder and breathing-linked trauma. Resonance breathing is optional and later.
References
- Tannous, A., Demetrovics, Z., Chhabra, B., Logemann, A., Czakó, A., Griffiths, M. D., & Szabo, A. (2026). Mindfulness-based interventions for gambling disorder: A systematic review. Journal of Behavioral Addictions, 15(1), 115-134. https://doi.org/10.1556/2006.2025.00100
- Siste, K., Sen, L. T., Murtani, B. J., Hanafi, E., Kusuma, K. S., Aryani, A., Tan, C., Nainggolan, F. D., Aida, N., & Setiawan, Y. (2026). A randomized double-blind sham-controlled preliminary study of a 5-week protocol of repetitive transcranial magnetic stimulation (rTMS) combined with cognitive behavioral therapy (CBT) for gambling disorder in Indonesia. Addictive Behaviors Reports, 24, 100722. https://doi.org/10.1016/j.abrep.2026.100722
- Sumińska, S., Rynkiewicz, A., & Szulczewski, M. (2026). Resonance frequency versus fixed 0.1 Hz breathing in HRV biofeedback: A four-week randomized comparison. Scientific Reports, 16(1). https://doi.org/10.1038/s41598-026-53333-6
- Minjoz, S., Jeanne, R., Pellissier, S., & Hot, P. (2026). Psychophysiological effects of heart rate variability biofeedback versus sham biofeedback: A randomized controlled trial. Biological Psychology, 206, 109254. https://doi.org/10.1016/j.biopsycho.2026.109254
- Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756
Copyright and use in research
© 2026 Dr Richard Pomfret and Third Wave Therapy Tools. May be used in research with the author and site cited. Version 1.0, approved 20 October 2026, revised as the evidence develops.
Suggested citation (APA 7th edition): Pomfret, R. (2026). Calm the Chase: A CBT-anchored, shame-aware protocol for adults with harmful gambling (Version 1.0) [Therapist guide and worksheets]. Third Wave Therapy Tools. https://thirdwavetherapytools.com/
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