Our ancestors understood the profound impact of breathing on the mind and body, developing intricate practices designed to extend life and enhance vitality. For example, the ancient Indian practice known as pranayama has been used for thousands of years to promote physical and mental health. As Yogi Svatmarama writes in Hatha Yoga Pradipika, “When the Breath wanders, the Mind is unsteady, but when the Breath is still, so is the mind still.”
Today, these ancient techniques are supported by science. Let’s explore what recent research has to say about the benefits of breathing techniques for relaxation and see how we can make these ancient tools our own on the path of drinking less or leaving alcohol behind.
The Science of Breathing Techniques
Breathing exercises influence our biology in profound ways that support both physical health and emotional regulation, which can be particularly beneficial when cravings strike or the stress of daily life catches up with us. Previous research has shown that techniques such as diaphragmatic breathing enhance the activity of the vagus nerve, a major component of the parasympathetic nervous system in charge of the so-called “rest and digest” response, which counters the “fight or flight” response and helps the body relax and recuperate.[1]
Two recent studies explore the biological effects of breathing exercises in more detail. The first demonstrates how deep breathing makes our heart more resilient to stress, while the second shows that controlled breathing leads to lower cortisol levels — a biological switch that shifts us into relaxation mode.
Research Shows That Deep Breathing Increases Heart Rate Variability
A 2022 study in Neuroscience and Biobehavioral Reviews reveals that slow, deep breathing increases heart rate variability (HRV), a measure of the heart's ability to respond to stress.[2] Higher HRV indicates a more balanced autonomic nervous system, while lower values indicate higher sensitivity to stress.
The authors of the study investigated how voluntary slow breathing — breathing at a slower, controlled pace — affects HRV, which measures how well the parasympathetic nervous system regulates the heart. Here’s what they found:
- During the slow breathing session: When participants practiced slow breathing (about six breaths per minute), their HRV increased significantly. In other words, their heart showed better adaptability and relaxation in real time.
- Immediately after one session: Even right after finishing a single slow breathing session, HRV improvements persisted, indicating that the calming effects don’t stop as soon as you finish.
- After multiple sessions: People who practiced slow breathing over several sessions showed long-term HRV increases. These findings suggest that regular practice strengthens the PNS and builds resilience to stress.
Better HRV, in turn, is linked to reduced stress, improved relaxation, and overall heart health. A stronger parasympathetic response also regulates our emotions and makes it easier to manage cravings and impulsive behaviors such as drinking.
How Breathing Lowers Stress: A Biological Switch
A 2023 Frontiers in Physiology study filled in another piece of the puzzle by pinpointing the mechanism through which breathing exercises activate the parasympathetic nervous system.[3]
This study explored how adding slow, deep breathing exercises and mindfulness meditation to aerobic exercise impacts stress (measured by cortisol levels) and blood sugar (fasting blood glucose) in women with type 2 diabetes. Here's what the researchers discovered:
- Lower cortisol levels. Women who combined slow, deep breathing with aerobic exercise saw a 30% drop in cortisol levels (a stress hormone) compared to a 20% drop in those doing aerobic exercise alone. Breathing exercises likely activated the parasympathetic nervous system, helping reduce the body's stress response.
- Improved blood sugar levels. Adding deep breathing exercises and mindfulness meditation resulted in a 15% reduction in fasting blood glucose levels, compared to a 10% reduction in the group that only performed aerobic exercise.
Stress is a major factor in poor diabetes management, as elevated cortisol can spike blood sugar levels. However, it’s also an important aspect of the alcohol reduction journey. Similarly, alcohol increases cortisol levels, which not only drive cravings but also make it harder to manage stress, even after quitting alcohol.
Moreover, stabilizing blood sugar levels helps give the parasympathetic nervous system an extra boost and adds to the cortisol lowering effects. This aspect is especially important because blood sugar fluctuations — whether caused by alcohol or other factors — can intensify cravings. Keeping blood sugar stable helps break the cycle and makes it easier to maintain healthier habits.
Breathing Exercises for Daily Practice
If you’re ready to experience the effects for yourself, here are some effective breathing techniques that can be easily incorporated into your daily routine.
- Diaphragmatic breathing (belly breathing). Sit or lie comfortably, placing one hand on your belly and the other on your chest. Breathe in deeply through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. Slowly exhale through pursed lips. This technique is especially effective for immediate stress relief.
- Box breathing (square breathing). Inhale for four counts, hold the breath for four counts, exhale for four counts, and hold again for four counts. This method is useful for maintaining calm in stressful situations.
- 4-7-8 breathing. Inhale for four seconds, hold the breath for seven seconds, and exhale slowly for eight seconds. This pattern is particularly beneficial before sleep.
- Alternate nostril breathing. Hold one nostril closed and inhale through the open nostril, then close it, open the other nostril, and exhale through it. This helps to balance the right and left hemispheres of the brain, enhancing mental clarity and calm.
Tip: To maximize the benefits of these techniques, use them to help you keep your blood sugar levels in check in addition to reducing stress. Pairing a few minutes of deep breathing with a balanced snack (such as a handful of nuts or some fruit) will help you avoid blood sugar dips or spikes that often lead to cravings, making it easier to maintain energy and peace of mind alike.
Summing Up
Our ancestors understood that the breath holds a unique power to calm the mind, restore balance, and enhance vitality. Ancient practices emphasized the profound connection between the breath and the body's natural rhythms: when the breath is steady, so is the mind. Modern science has now confirmed this timeless wisdom and revealed the biological pathways that make breathing a powerful tool for relaxation, resilience, and healing.
By practicing slow, intentional breathing, we tap into the body’s innate ability to regulate itself. Each breath is a reminder of our capacity for renewal that shows us how small, consistent actions can create profound change.
