Breathwork Series - Part 2 of 4
Part 1: The Hidden Power of Breath
Part 2: Breathe to Shift Stress and Cravings ← you’re here
Part 3: Break the Breath-Holding Habit
Part 4: Daily Breathwork for Calm and Control
If You Can Control Your Breath, You Can Change Your State
You don’t have to muscle through cravings or manage stress with willpower alone.
That’s the beauty of breathwork.
It taps into your autonomic nervous system. That’s the part of your body that runs everything behind the scenes—heart rate, digestion, mood, energy.
You can’t slow your heartbeat by thinking about it.
You can’t “will” your cortisol to drop.
But you can control your breath.
And your breath, in turn, influences everything else.
Meet Your Autonomic Nervous System
This system is always working in the background to keep you alive and balanced.
It has two main modes.
1. Sympathetic Nervous System (SNS)
This is your internal alarm system, often called fight or flight.
It kicks in when you feel stressed, threatened, or overwhelmed.
Signs you’re in it:
- Fast, shallow breathing
- Tense muscles
- Racing heart
- Dilated pupils
- Craving quick relief (food, alcohol, screens)
Most stress-driven drinking starts here.
2. Parasympathetic Nervous System (PNS)
This is your recovery mode. Rest, digest, and reset.
It helps you relax, recharge, and feel like yourself again.
Signs it’s on:
- Slow, steady breathing
- Relaxed body
- Calmer heart rate
- Easier digestion
- More emotional balance and fewer cravings
Breath Is the Bridge Between the Two
Most of what your nervous system does is out of your control.
But breathing is the exception.
Breath is both automatic and intentional.
That makes it the gateway between body and mind.
When you breathe shallowly, you tell your body it’s in danger, even if there’s no real threat.
When you breathe slowly and fully, you send the opposite signal.
You say, “We’re safe now.”
That’s why breath isn’t just a function. It’s a tool.
Breath and Cravings
Cravings aren’t just thoughts.
They’re nervous system signals. Your body wants a way out of stress.
Alcohol gives that shift fast, which is why it’s so tempting.
But breathwork can create that same shift.
No crash. No consequences.
It’s simple:
- Alcohol is a shortcut with a cost
- Breath is a slower path with lasting benefits
Once your system calms, the craving might still be there, but it loses its grip.
How to Know You’re in Fight-or-Flight (Even If You Don’t Feel Stressed)
High performers are often great at pushing through.
You might feel “fine,” but still be flooded.
Watch for these subtle signs:
- Chest breathing
- Clenched jaw or fists
- Constant overthinking
- Restlessness or irritation
- Tight stomach or hunched shoulders
- Urges to scroll, snack, or drink
If this sounds familiar, your stress system is steering.
Your breath can take the wheel back.
How to Switch On Your Calm System
1. Lengthen Your Exhale
Long exhales tell your body it’s safe.
Try this:
- Inhale through your nose for 4 seconds
- Exhale through your mouth for 6 to 8 seconds
- Repeat for 2 to 3 minutes
2. Breathe Into Your Belly
Chest breathing signals tension.
Belly breathing signals safety.
Try this:
- Place one hand on your chest and one on your belly
- Inhale so your belly rises
- Exhale so your belly falls
- Go slow for a few minutes
3. Practice Coherent Breathing
This technique helps balance your nervous system and boost emotional stability.
Try this:
- Inhale for 5 seconds
- Exhale for 5 seconds
- Repeat for 5 minutes
This rhythm supports heart rate variability and soothes your system.
Why This Matters in Alcohol Recovery
When you stop drinking, you’re no longer using alcohol to regulate your nervous system.
That’s a good thing, but it also means your system needs a new path to calm.
This is where breathwork shines.
It helps you:
- Ease overwhelm
- Stay present through urges
- Rebuild trust in your own body
- Shift from reactive to resilient
This is recovery at the nervous system level.
Breath as Daily Training
Your nervous system is like a muscle. It needs practice.
One deep breath helps in the moment.
But daily practice? That changes your baseline.
Over time, your body learns to:
- React slower
- Settle faster
- Recover more easily
That’s when sobriety stops feeling like survival and starts feeling like freedom.
My Experience
In early recovery, one stressful email could hijack my whole day.
A 4 p.m. meeting could leave me tense, drained, and craving relief.
I didn’t realize my body was always on alert. Or that my breathing was making it worse.
Once I started adding small breath resets, things shifted.
Not overnight. But steadily.
Now, I catch the tension. I feel the build-up.
And more importantly, I can shift it.
Not by overthinking.
Not by forcing.
Just by breathing.
Try This: 5-Minute Reset for Stress and Cravings
Use this anytime you feel cravings, tension, or fatigue building up.
5-Minute Reset
- Sit tall with feet flat and eyes soft or closed
- Inhale through your nose for 4 seconds
- Exhale slowly through your mouth for 6 seconds
- Repeat for 10 breaths
- On your last exhale, say:
I’m here. I’m safe. I’m in control.
Let your body feel the shift.
Breathing Your Way Into Balance
Your nervous system shapes everything. How you think, feel, and choose.
Your breath shapes your nervous system.
This isn’t just about calming down.
It’s about learning how to take your power back.
If you’ve been white-knuckling cravings or relying on willpower, there’s a better way.
Breathe to shift.
Shift to choose.
Choose to change.
— Brent
Next Up: Break the Breath-Holding Habit