Breathwork: A Simple but Powerful Tool in Managing Addiction Triggers and Stress

We live in an incredibly stressful world. Thought leaders of both scientific and spiritual schools may find common ground and agree that we may be going through the most stressful times in modern history.

For people fighting a battle against addiction, even raising enough money for initial treatment isn’t an easy task. Yet some things in life that truly can help us are free. While deep-focus sessions of detox and therapy function as the backbone of lasting recovery, there’s an often-overlooked ally that can help your recovery: your breath

What exactly is breathwork?

Do you remember when you’d get angry, pent up, and ready to lash out as a child? Did your parents ever tell you to take deep breaths and count to 10? Many of us were taught, in one way or another, to practise breathwork when we’re experiencing high stress levels.

Breathwork is a common name given to the action of deliberate, focused and intentional breathing. Conscious attention and control are placed on breathing to affect your mental and physical state. Some are slow and more meditative in nature, while others can be used for more energetic results.

Breathwork has been used for centuries around the world for a myriad of reasons. Some of the earliest known records of breathwork can be traced back to ancient India, where a practice called Pranayama was integrated into yoga. The word Pranayama comes from Sanskrit, with “Prana” defined as life energy or breath and “Ayama” meaning control.

In more modern times, there has been a substantial rise in interest in breathwork to help people living stressful lives. Many people exercise breathwork in high-paced jobs, stressful home lives, or, indeed, to help mitigate addiction triggers when in recovery.

The science behind breath control and nervous system regulation

Our bodies breathe as part of a process belonging to our autonomic nervous system (ANS), also called the involuntary nervous system. Within the automatic system, we have:

• The parasympathetic system: This slows our breathing rate, causes our bronchial tubes to narrow and our pulmonary blood vessels to widen
• The sympathetic system: This increases our breathing rate, such as when we’re in fight-or-flight. In contrast to the parasympathetic system, this makes our bronchial tubes widen and our blood vessels tighten.

Slow, controlled breathing is shown to reduce cortisol levels in our body, as well as balance our heart rate. One 2017 review published in Frontiers in Psychology highlights how controlled breathing influences the vagus nerve, which plays a central role in calming the nervous system and supporting emotional balance.

How addictions create cues, triggers and stress

For those in addiction recovery, there is undoubtedly a high level of stress. Feelings of stress don’t happen in a vacuum; they stem from sources like the body’s readjustment to life without a substance it once depended on. Many people in recovery may find themselves automatically reacting to situations or sensations, without even realising why.

These are called “addiction triggers” or urges. Understanding how the triggers form can be a powerful tool in breaking the cycle of drug use, while breathwork can also help to mitigate them.

• The brain-body connection in addiction: Addiction over time rewires the brain’s reward system. When a person takes drugs extensively to escape physical or psychological discomfort, the brain learns to associate relief with the substance. The brain-body loop means that people can actually feel triggers through a tightening chest, a racing heart, or shallow breath.
• The significance of “people, places and things”: You may have heard the phrase “people, places and things” in recovery circles. Psychologists often mention the critical importance of changing these three broad influences early in recovery. It refers to the external triggers that often spark relapse: old drinking friends, specific neighbourhoods, or even certain times of day. Being around stimuli that your brain automatically links to substance use creates a physiological reaction.

The best types of breathwork exercises

Now that we’ve looked at the way breathwork can soothe the body and how that may relate specifically to addiction management, here are some of the best simple breathwork exercises. Try to memorise one or two and use them at any time of the day:

Box breathing

Also known as square breathing, this technique is popular among high-stress professionals like Navy SEALS and emergency responders. It involves inhaling, holding, exhaling and holding again, all for equal counts (typically four seconds each).

How to box breathe:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold again for 4 seconds
• Repeat for 1–2 minutes

Box breathing engages the parasympathetic nervous system and can be used when you’re feeling anxious. Research shows that it can lower blood pressure and improve attention in just a few minutes of practice.

Diphragmatic breathing

Also known as belly breathing, this method trains you to breathe deeply using your diaphragm rather than shallowly through your chest.

How to do diaphragmatic breathing:

• Place one hand on your chest and the other on your stomach
• Inhale slowly through your nose so your stomach rises (not your chest)
• Exhale slowly through your mouth
• Repeat for several rounds, focusing on smooth, deep breaths

Research has shown that diaphragmatic breathing lowers cortisol levels and enhances relaxation, making it ideal for grounding if you’re experiencing turbulent emotions during recovery.

4-7-8 breathing

Developed by Dr Andrew Weil, this method is simple and ideal for calming a racing mind, especially useful for sleep or cravings you might experience later in the day.

How to 4-7-8 breathe:

• Inhale through your nose for 4 seconds
• Hold for 7 seconds
• Exhale through your mouth for 8 seconds
• Repeat 3–4 cycles

4-7-8 breathing is quite similar to other breathwork methods, but it helps you to focus more on specific timing, which can calm you down when you’re surrounded by external influences and triggering stimuli.

Pairing breathing with physical exertion

Lastly, we’d like to suggest that you try pairing any breathing exercise with physical exercise. It is a very simple principle, but it can be extremely stimulating if you remain diligent and practice it as a routine.

Any time you find yourself stretching, walking or working out, use breathwork exercises to keep yourself focused and to mitigate cravings experienced in recovery.

How breathwork supports long-term recovery

Breathwork becomes a valuable tool in the long-term journey of recovery, helping to build emotional resilience and inner stability in stressful times.

Practising regular breathwork helps:

• Calm the body during sudden stress or cravings
• Improve emotional control and reduce impulsive reactions
• Reinforce mindfulness by anchoring yourself in the present moment
• Build confidence in your ability to handle challenges without turning to substances

Where can I find help for an addiction?

Breathwork can be a helpful step in managing addiction triggers, but true recovery often requires deeper, structured support.

At UKAT, we offer evidence-based treatment programmes tailored to your individual journey. Whether you’re dealing with substance addiction, stress, or co-occurring mental health challenges, our expert team is here to guide you from detox to long-term recovery.

If you’re ready to take the next step, reach out to us today and begin forging the type of life you want to lead, free from the shackles of addiction.