Using Mindful Breathing to Manage Cravings

Using Mindful Breathing to Manage Cravings

Cravings are intense, but they pass. Mindful breathing helps people in recovery ride out the wave without giving in. When a craving hits, the nervous system goes into overdrive.

Focused, intentional breathing activates the parasympathetic system, reducing stress and restoring calm.

The “urge surfing” technique is often used in mindfulness-based relapse prevention. You don’t fight the craving—you observe it. You breathe through it. This helps retrain the brain not to automatically react to triggers with drug or alcohol use.

Just a few minutes of slow, deep breathing can interrupt the craving cycle. Try inhaling for 4 counts, holding for 4, and exhaling for 6. Repeat. This shifts focus from the craving to the breath, grounding you in the present moment.

Make mindful breathing a daily practice so it becomes second nature. Over time, it builds emotional resilience and strengthens your recovery toolbox.