We often think of a craving for alcohol as a mental phenomenon — the “I need a drink” thought that nudges us toward it against our better judgment. But science shows that there are multiple senses at play: recent research reveals that substance misuse is linked to problems with “crossmodal integration” — the integration of multiple senses, such as touch and sound, that forms a multidimensional picture of the world around us.
These findings allow for a powerful way to address alcohol cravings with crossmodal training — a technique that uses sensory input to retrain the brain’s response to urges. By activating different parts of the brain simultaneously, crossmodal training redirects attention and improves self-control.
The Science Behind Crossmodal Training
Crossmodal training taps into the brain's ability to integrate and process information from multiple senses at the same time. By engaging multiple senses, crossmodal training shifts the brain’s focus away from the craving. For example, focusing on a combination of soothing music and a tactile object redirects attention, weakening the hold of the craving.
Research has found that activating multiple senses can create a type of sensory "overload," making it harder for the brain to fixate on a single craving. Crossmodal training also improves the brain’s ability to regulate impulses by strengthening neural connections between sensory and cognitive processing centers.[1] Over time, this practice increases self-control and reduces the frequency and strength of cravings.
Three recent studies explore the power of crossmodal training in rewiring neural pathways — especially those related to substance misuse — while priming the brain for change. Let’s take a closer look at the findings.
1. Substance Misuse Is Linked to Multisensory Integration Difficulties
According to a 2020 Frontiers in Neural Circuits study on methamphetamine dependence, crossmodal training — using multiple sensory inputs like sound and sight together — improves emotional processing in people with substance use disorders, who often struggle with recognizing and integrating fearful emotions from visual and auditory cues.[2] This difficulty stems from impaired communication between the brain regions responsible for processing visual and auditory inputs.
The researchers found that auditory cues in particular (such as a fearful tone of voice) could significantly enhance the recognition of emotions in faces for these individuals, more so than visual cues could. This "auditory-leading" effect suggests that sound might prepare the brain to process visual information more effectively, offering a potential tool for improving emotional awareness for those healing from substance misuse.
2. Crossmodal Training Works as an Effective Mindfulness Practice
A 2023 Frontiers in Psychology study built on these findings by exploring the potential of multisensory mindfulness experiences to promote relaxation and sensory awareness.[3] This study explored how integrating sensory stimuli — such as smells, sounds, and visual elements — into mindfulness practice can enhance the ability to stay present and connected to emotions.
Participants who engaged with a multisensory environment showed increased parasympathetic activity (a marker of relaxation) and reported feeling more connected to nature and their sensory experiences. These results illustrate the power of sensory integration in supporting and nurturing emotional well-being.
Here’s what the study revealed about the impact of multisensory mindfulness:
- Relaxation effects. Both multisensory and traditional mindfulness methods significantly reduced participants' anxiety levels, with the multisensory approach offering a slightly stronger effect.
- Engagement through senses. Participants appreciated the layered sensory stimulation, reporting enhanced focus and connection to their surroundings. Visual biofeedback, like a heartbeat-synced tree animation, deepened their sense of embodiment and relaxation.
- Accessibility of technology. The use of affordable biofeedback tools, such as heart rate monitors, demonstrated that high-impact mindfulness practices can be made widely available.
The findings are particularly relevant for designing interventions to reduce alcohol cravings. Combining sensory-rich mindfulness with targeted cues (such as calming sounds or visuals) strengthens emotional regulation and helps the brain focus on multisensory inputs — an effective way to mitigate stress and cravings alike.
3. Crossmodal Integration Promotes Long-Term Neural Changes
Last but certainly not least: a 2023 Psychology and Neuroscience study found that regular crossmodal training promotes neuroplasticity, the brain's ability to form new connections and pathways.[4] These findings mean that over time the brain learns healthier responses to cravings, making it easier to maintain long-term control over urges.
Conducted by researchers at McGill University, the study explored how engaging the brain in tasks requiring the use of multiple senses — such as combining touch and sound — can reshape neural connections. The experiment involved participants performing a task that combined tactile and auditory feedback. For example, they pressed different textures while listening to corresponding sounds, which created a synchronized multisensory experience.
The results revealed that when participants repeatedly engaged in this type of training their brains showed increased connectivity between sensory regions and areas involved in self-regulation. These findings mean the brain became better at integrating sensory input while also enhancing the networks that help manage impulses and cravings. What’s even more intriguing is that this improvement persisted beyond the training sessions — a sign of long-lasting changes in the brain’s ability to process and regulate sensory and emotional information.
This research provides a compelling case for using multisensory techniques to help people reframe their responses to triggers, including cravings. By training the brain to focus on complex sensory experiences, it becomes more adept at controlling urges — an approach that could be applied to innovative craving reduction therapies.
Tips for Using Crossmodal Training to Reduce Cravings
You can start using crossmodal training to reduce cravings by incorporating simple strategies that engage multiple senses. Here are some practical ways to do it:
- Combine tactile and auditory stimulation. The next time you feel a craving coming on, try holding a textured object, such as a stress ball, while listening to calming music. Engaging both your sense of touch and hearing helps shift your focus and reduces the intensity of the craving.
- Use scent and visual cues. Surround yourself with pleasant scents such as lavender or citrus, which have a calming effect, while focusing on a visually stimulating activity — for example, watching nature videos or looking at art.
- Incorporate movement and sound. Physical activity boosts the power of the technique by engaging the senses at yet another level. Try combining simple movements such as stretching or walking with rhythmic music or ambient sounds.
- Pair mindful eating with sensory awareness. If you're dealing with cravings for food or alcohol, practice mindful eating by focusing on the taste, smell, and texture of healthier alternatives.
- Practice crossmodal mindfulness. Use techniques such as guided meditations that focus on breath, sound, and body sensations all at once. This full-sensory approach to mindfulness calms the brain and reduces cravings by encouraging present-moment awareness.
Summing Up
The brain loves patterns, and, with regular practice, crossmodal training strengthens new neural pathways, making it easier to manage cravings over time. By incorporating these multisensory strategies into your daily routine, you can develop better self-control and create lasting change for a healthier, more balanced life.
