In the wise words of philosopher Immanuel Kant, “All our knowledge begins with the senses, proceeds then to the understanding, and ends with reason.” That said, sometimes our senses can use a break. Overstimulation creates mental clutter, drains our energy, and makes it that much harder to get in touch with our true intentions — especially as we try to leave alcohol behind.
Imagine floating in complete silence, free from all external distractions. This is the experience of sensory deprivation, a practice where you temporarily cut off sensory input to allow the mind and body to reset.
Sensory deprivation, often done in float tanks or isolation pods, has been gaining attention for its ability to enhance mental clarity, reduce stress, and even help with alcohol reduction. But before you write it off as impractical, keep in mind that you don’t need fancy equipment to try it — there are simple, at-home techniques you can use to reap similar benefits.
The Science Behind Sensory Deprivation
Sensory deprivation works by eliminating sensory stimuli such as light, sound, and touch to induce a deep state of relaxation and quiet the mind. The process gives the brain a much-needed break from constant simulation, sharpens mental clarity, and reduces cravings.
Sensory deprivation works by activating the parasympathetic nervous system, also known as the “rest and digest” system, which reduces stress and helps the body relax by lowering cortisol levels.[1] It provides a break from constant input from screens, noise, lights, and sounds, giving the brain a chance to reset.
While all of these benefits are valuable in their own right, there’s something even more exciting: regular sensory deprivation practices can promote neuroplasticity, the brain’s ability to rewire itself and form new neural connections. This “window of opportunity” can help break the cycle of alcohol use by creating healthier pathways in the brain for handling stress and emotions.
Space for Change: How Sensory Deprivation Stimulates Neuroplasticity
Previous research has demonstrated how the brain is able to dramatically reorganize itself in order to make up for permanent loss of vision or hearing.[2] However, what about short-term sensory deprivation — could it serve as a “window of opportunity" to trigger neuroplasticity in those whose senses are not impaired? A 2023 IBRO Neuroscience Reports study suggests that it might.[3]
The study examined how just two hours of covering one eye affected brain plasticity in both adolescents and adults. The researchers had participants wear an eye patch that blocked vision in their dominant eye for two hours while going about normal activities such as working on a computer or watching videos.
The key finding was that this brief sensory deprivation created measurable changes in how the brain processed visual information from both eyes. At the molecular level, the shift has to do with changes in the brain's excitatory-inhibitory (E-I) balance, which is regulated by GABA, the brain's main inhibitory neurotransmitter. In binocular vision, partial inhibition of visual signals coming from each eye allows for an integrated overall picture.
When the patch was on, resting GABA levels in the visual cortex dropped: without any neural activity associated with the covered eye, there was no need for GABA to inhibit it. However, once the patch was removed, the previously covered eye showed enhanced signaling and became temporarily dominant — a compensatory boost that demonstrates the brain's remarkable ability to quickly adjust to changes in sensory input. Think of it like turning up the sensitivity on a microphone when the sound gets too quiet: when the sound returns to normal volume, it temporarily seems much louder until the system readjusts.
This shift in brain chemistry serves as a remarkable example of the brain's ability to rapidly recalibrate itself through "homeostatic plasticity." As it turns out, even brief periods of controlled sensory change can trigger these core neuroplastic mechanisms.
What makes this discovery particularly interesting beyond vision is that GABA and E-I balance are fundamental mechanisms throughout the brain. They play important roles in several processes that go beyond sensory processing:
- Our emotional responses
- Formation of habits and behavioral patterns
- Learning and memory
- Attention and focus
The take-home message? Temporary sensory modifications might be a gateway to promoting brain changes at a broader level. For example, the findings might eventually inform research into how to help people whose brains have developed rigid patterns of response related to anxiety, compulsive behaviors, or substance use. The fact that brief interventions can shift fundamental brain mechanisms like GABA and E-I balance opens interesting questions about novel therapeutic approaches.
Practical Tips for DIY Sensory Deprivation at Home
Ready to give sensory deprivation a try? As promised, you don’t need a fancy float tank or complex equipment. Here are some simple ways to incorporate sensory deprivation techniques into your daily life.
1. Create a Quiet, Dark Space
Set aside a space in your home where you can minimize sensory input, such as a bedroom, bathroom, or walk-in closet. Turn off the lights, close the curtains, and eliminate background noise. Use earplugs or noise-canceling headphones to block out sounds entirely. If you don’t have these, roll up a soft scarf or towel and place it gently over your ears.
Simply lying down in darkness for 10-15 minutes can create a sensory-deprivation effect and act as a calming “reset” button, especially during moments when cravings strike. To upgrade the experience, use a calming mantra such as “I am safe” or “This moment will pass” as you breathe to reinforce positive thinking while grounding you in the present.
2. Block Out Visual Stimuli With an Eye Mask or Towel
Lie down comfortably and place an eye mask or a folded towel over your eyes to shift the focus inward, and do some deep breathing to maximize the effect. This quick sensory deprivation experience is particularly effective for tuning out a chaotic environment or calming a racing mind.
3. Simulate a Flotation Tank With a Warm Bath
Fill your bathtub with warm water and add Epsom salts (1–2 cups) to soothe muscles and promote relaxation. Dim the bathroom lights or use candles for ambiance and turn off your phone and nearby electronics to ensure complete stillness. (Just be careful not to fall asleep!)
4. Reduce Auditory Input With Earplugs and White Noise
Use earplugs or noise-canceling headphones to block out sound. If silence feels uncomfortable, try playing white noise or calming sounds such as ocean waves to drown out distracting noises.
This technique works especially well during moments of high stress or when you're surrounded by noise but want to create a bubble of stillness for yourself — for example, after a hectic day or during an urge to drink.
5. Try a Weighted Blanket for Extra Comfort
If you have a weighted blanket, use it during your sensory deprivation practice. The gentle pressure can mimic a comforting embrace and reduce stress and anxiety, which are often linked to cravings.
Summing Up
Sensory deprivation is a powerful way to calm the mind and reduce stress. By giving your brain the space to reset and reflect, you can better identify emotional triggers that lead to drinking. These moments of quiet reflection allow you to focus on healthier habits and develop greater emotional resilience over time.
