Many people recovering from addiction say that cravings are the hardest part of quitting. These powerful urges can appear suddenly and make it difficult to stay on track.
A new scientific review published in Addiction suggests that controlled breathing may offer a simple way to help reduce those cravings.
Substance use disorders affect millions of people around the world. They involve repeated use of alcohol, tobacco or other drugs despite harmful consequences. Recovery often requires a combination of medical care, counselling, social support and healthy coping skills. Even with good treatment, cravings remain a major challenge.
Researchers analysed 20 studies involving 1,249 participants to see whether breathing exercises could help. The studies included people using nicotine, alcohol, opioids, stimulants and multiple substances.
The breathing methods were varied. Some participants used heart rate variability biofeedback, where sensors helped them match breathing to heart rhythms. Others practised resonant breathing, yogic breathing, rhemercise, breathing patterns that imitate smoking or three-part breathing.
Across the studies, the strongest finding was a reduction in cravings. Although the improvements were not dramatic, they were consistent across different substances. This suggests that breathing may influence common brain and body processes involved in addiction.
Interestingly, breathing methods without special equipment often worked well for immediate craving relief during single practice sessions. Heart rate variability biofeedback showed stronger evidence when practised repeatedly over time, suggesting that regular training may strengthen its benefits.
Researchers found much less evidence for reducing withdrawal symptoms or dependence because only a small number of studies examined these outcomes. Even so, early results were encouraging enough to justify further research.
Scientists think breathing exercises may work by reducing stress and improving emotional regulation. Slow breathing can calm the nervous system, lower physical tension and reduce the body’s fight-or-flight response. Because stress commonly triggers cravings, calming the body may make urges easier to manage.
Breathing exercises also have practical advantages. They are free or inexpensive, easy to learn and can be performed almost anywhere. Smartphone apps could make guided breathing available to millions of people receiving addiction treatment.
The researchers caution that breathing should not be viewed as a cure for addiction. Instead, it should be considered an extra tool that supports evidence-based treatments such as behavioural therapy, medicines and ongoing healthcare.
The review highlights a promising area of addiction care that deserves larger and better-designed studies. Controlled breathing is unlikely to replace established treatments, but its safety, low cost and broad accessibility make it an attractive addition to recovery programmes.
If future research confirms these findings, breathing exercises could become a routine part of helping people manage cravings and reduce the risk of relapse.
If you care about alcoholism, please read studies that your age may decide whether alcohol is good or bad for you, and people over 40 need to prevent dangerous alcohol/drug interactions.
For more information about alcohol, please see recent studies about moderate alcohol drinking linked to high blood pressure, and results showing this drug combo shows promise for treating alcoholism.
Source: Monash University.
