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
When stress is high, everything feels more urgent. Our muscles tighten, the breath gets quicker and the thought of a drink lands when we're already wound up. At that point, alcohol can look like the quickest way to change the feeling.
A slower breath won't fix whatever caused the stress. But it can take enough pressure out of the body to help us think about what we do next.
Start with the out breath
For this one, let the breath in come easily. Then breathe out a little more slowly without pushing to empty the lungs. Keep the shoulders loose and let the stomach move.
If counting helps, we could breathe in for three and out for four. The numbers aren't a rule. They're only there to stop us rushing the out breath.
And it shouldn't feel like hard work. If the breath starts to feel strained or we feel light-headed, make it smaller or go back to normal breathing. We don't need to hold the breath.
It's worth trying this once or twice when we're calm, so we know what a comfortable slower breath feels like. We don't need to wait for a difficult moment to try it for the first time.
Use it before deciding what the craving means
Say we've just finished a difficult call and immediately think about a drink. Instead of moving straight into the usual routine, we give the breath one minute first. We don't have to feel calm. We only want to see whether the rush comes down enough for us to think.
A craving can tell us, "This feeling will keep building unless I drink." Before we accept that, we can slow the out breath for a minute and then check again.
The urge might still be there. But if we feel less tense and rushed, it no longer feels like quite the same emergency.
Now we can work out what to do next. We might need food, movement, a different room or another practical craving tool.
The breathing gives us a minute. We still decide what to do with it.
Don't expect it to do everything
One minute of breathing isn't going to undo a difficult day or every belief we've built around alcohol.
We're only taking some of the physical pressure out of the moment. If it helps, use the space it creates. If it doesn't, move to something else without turning it into a failed test.
We don't have to make the decision while that first rush is at its strongest. And sometimes that one minute gives us enough room to remember that the craving doesn’t decide for us.
— Brent
Next Up: Break the Breath-Holding Habit