Have you ever felt that intense urge to smoke, drink, or use drugs, and it just seems impossible to ignore? Here’s something you might not expect: simple breathing exercises could actually help you get through those cravings.
Researchers recently found that breathing techniques can help people cut down on cravings.
These breathing exercises worked for cravings of all kinds—nicotine, alcohol, opioids, and even stimulants. They even helped people who were dealing with more than one substance at once.
Cravings aren’t just in your head—they can show up as stress, anxiety, or that tunnel vision where all you can think about is using. Taking control of your breathing can help you slow things down, calm your body, and give yourself a moment to pause before you act on that urge.
“Our review suggests that breathing interventions can be an effective and low-cost add-on to addiction treatment,” lead researcher Ariel Roxburgh said in a news release. He is a research fellow in psychology at Monash University in Australia.
To figure this out, researchers looked at 20 different studies with over 1,200 people and explored a bunch of different breathing exercises, including:
With heart-rate variability biofeedback, you get real-time feedback that helps you match your breathing to your heart’s natural rhythm.
You usually use a device or monitor that shows you how your heart rate changes as you practice slow, steady breathing. The idea is to help you sync your breath with your body’s natural patterns.
This type of breathing might be especially helpful if you’re looking for a way to manage cravings over the long haul.
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Resonant breathing is all about slowing down your breath—usually to about six breaths per minute—without needing any special equipment.
Unlike the biofeedback method, you don’t need a device for this one. Just focus on keeping your breathing slow and steady.
This is a great option if you want something simple you can do on your own, anytime.
Yogic breathing is about controlling how you inhale, exhale, and sometimes hold your breath.
Some styles even include holding your breath for a few moments.
Since there are so many types of yogic breathing, it’s best to learn the basics from a qualified instructor or health professional if you’re just starting out. That way, you can avoid jumping into advanced techniques before you’re ready.
With Rhemercise, you combine slow breathing with things like smiling, yawning, or saying something positive out loud.
This technique helps you get your body and mind working together while you breathe. It can give you a structured way to shift your focus when a craving hits.
This breathing method copies the motions of smoking by having you take deep, controlled breaths at regular intervals.
It lets you tap into the familiar rhythm of smoking, but without actually using tobacco or nicotine.
Researchers also examined three-part breathing, which focuses on expanding three areas of the body during inhalation: the abdomen, lower chest and upper chest.
Keep in mind, not every breathing technique has the same amount of evidence behind it when it comes to reducing cravings.
The bottom line? Controlled breathing can help with cravings, but how much it helps depends on the technique and whether you’re dealing with a craving right now or trying to manage them over time.
Some breathing exercises seem to work best for cravings in the moment, while HRV biofeedback might be better if you’re looking for long-term support.
So, think of breathing as one helpful tool in your recovery toolbox, not a replacement for other treatments.
One of the best things about controlled breathing is that you can do it almost anywhere, no medication or fancy equipment needed.
Next time a craving hits, try slowing down your breathing. It can give you a chance to pause, notice what’s happening, and decide your next move instead of just reacting.
You can also talk with your health care provider or recovery team to find breathing techniques that fit your treatment plan.
The researchers say their findings could eventually lead to smartphone-based tools that guide people through breathing exercises when cravings occur.
“With more than three-quarters of the world’s population owning a mobile phone, the potential benefits of low-cost smartphone-assisted breathing interventions are substantial,” Roxburgh said.
Researchers still need to do bigger studies to figure out exactly how well these breathing exercises work for addiction and which ones are the most effective.
For now, controlled breathing is a simple tool you might want to add to your recovery plan, but it shouldn’t take the place of proven addiction treatments.
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