Simple breathing exercises, requiring just one minute to perform, may be an effective tool for managing cravings for alcohol and other substances, according to a review of scientific studies.
Researchers analyzed data from 20 studies that examined how different breathing techniques influence cravings. The review included six distinct methods, such as taking only six breaths within a minute and pacing breathing to match an individual's heart rate. Across these studies, participants who employed these techniques reported a significant reduction in their cravings.
Dr. Ariel Dart Roxburgh, the lead author of the study and an addiction researcher at Monash University in Australia, stated that breathing interventions present a low-cost and effective option. "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 noted.
Millions of Americans experience intense cravings daily. Estimates suggest that about one in eight individuals over 50 years old struggle with food addiction, and a quarter are thought to face cravings at least twice a day.
While the exact mechanisms are not fully understood, researchers hypothesize that breathing techniques may help by diverting attention away from the craving. Experts also suggest that these practices can help calm the nervous system's fight-or-flight response, potentially diminishing desire.
This research builds on prior findings. A 2024 study involving 40 obese adults in India found that those who synchronized their breathing with their heart rate reported fewer food cravings compared to a control group. The findings were published in the journal Addiction.
Participants in the review frequently used techniques such as heart-rate variability biofeedback breathing, which involves timing breaths with a heart rate monitor, and resonant breathing, a method of slowing breathing to about six breaths per minute. Other techniques explored included yogic breathing, rhemercise, and controlled breathing patterns designed to mimic smoking.
The review noted that while breathing exercises showed promise in reducing cravings, the evidence for their effectiveness in easing dependency and withdrawal symptoms was less consistent. Roxburgh emphasized the need for larger, more standardized trials with longer follow-up periods to better understand how these interventions work.
Previous research has also supported the efficacy of breathing exercises for cravings. A 2020 study found that just six minutes of breath counting reduced alcohol cravings following stressful events. Another study published in the Industrial Psychiatry Journal followed individuals with alcohol dependence for six months. Those who practiced Sudarshan Kriya, a technique involving slow, deep breathing with a slight throat constriction to create an audible sound, reported drinking on zero or one day a week at a rate of 47.5 percent, compared to 15 percent in the control group.