A simple one-minute breathing technique could help individuals regain control over alcohol cravings, according to research analyzing data from 20 studies.
The review, conducted by researchers at Monash University in Australia, explored the impact of various breathing exercises on cravings for alcohol and other substances. Six techniques were examined, including breathing only six times within a minute and pacing breaths to match heart rate.
Scientists concluded that these breathing interventions were effective in reducing cravings among participants. Dr. Ariel Dart Roxburgh, lead author and addiction researcher at Monash University, stated that breathing interventions offer a potentially effective and low-cost solution. "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 people experience intense cravings daily. Estimates suggest that about one in eight individuals over 50 struggle with food addiction, while a quarter may deal with cravings at least twice a day.
While the exact mechanism is not fully understood, researchers propose that breathing techniques might work by diverting attention. Experts also suggest that such practices can help ease the nervous system's fight-or-flight response, potentially diminishing desire.
This study builds upon prior research. A 2024 paper involving 40 obese adults in India found that those who synchronized their breathing with their heart rate reported reduced food cravings compared to a control group.
The study, published in the journal Addiction, analyzed data from 1,200 individuals. Many participants utilized heart-rate variability biofeedback breathing, where they timed their respiration with a heart rate monitor, or resonant breathing, which involves slowing the breath to six breaths per minute. Other techniques included yogic breathing, rhemercise, and mimicking smoking with controlled breaths.
However, the scientists noted that the evidence for breathing techniques easing dependency and withdrawal was less consistent.
"What we need next is larger, pre-registered trials with standardized measures and longer follow-up, so we can improve our understanding of how these interventions work," Roxburgh added.
Previous research has also indicated the effectiveness of breath-counting exercises. A 2020 study found that just six minutes of breath counting reduced alcohol cravings following stressful events. Another study in the Industrial Psychiatry Journal tracked individuals with alcohol dependence for six months after practicing Sudarshan Kriya, a slow, deep breathing technique. In that group, 47.5 percent reported drinking on zero or one day a week, compared to 15 percent in the control group.