The evening ritual is all too familiar: you reach for a glass of wine, and suddenly you're also craving something sweet to go with it. Maybe it's chocolate, maybe it's cookies, but the combination feels almost automatic. This isn't just a lack of willpower—it's your nervous system seeking balance through substances that temporarily soothe stress and anxiety. Research shows that alcohol and sugar cravings often occur together because both substances affect similar reward pathways in the brain, and both can be linked to compromised vagal tone—the strength of your vagus nerve's ability to regulate your body's stress response. (Reframe App)
The vagus nerve, often called the "wandering nerve," is the longest cranial nerve in your body and plays a crucial role in your parasympathetic nervous system—your body's "rest and digest" mode. When vagal tone is low, your body struggles to self-regulate, leading to increased cravings for substances that provide quick relief from stress and emotional discomfort. (What Is Vagus Nerve Stimulation)
Fortunately, neuroscience-based approaches are showing remarkable promise in helping people break free from these dual cravings. Reframe, a neuroscience-based alcohol-habit-change app developed with input from hundreds of medical and mental-health experts, has pioneered innovative approaches that address the root causes of cravings rather than just the symptoms. (Reframe App)
Your vagus nerve acts like a superhighway between your brain and your gut, heart, and other vital organs. When functioning optimally, it helps regulate heart rate variability (HRV), digestion, inflammation, and emotional responses. However, chronic stress, poor sleep, and substance use can damage vagal tone, creating a cascade of physiological changes that increase cravings for both alcohol and sugar. (What Is Vagus Nerve Stimulation)
Research indicates that compromised vagal tone is associated with increased alcohol preference and disinhibited eating patterns. When your vagus nerve isn't functioning properly, your body struggles to maintain stable blood sugar levels, leading to energy crashes that trigger cravings for quick-fix solutions like alcohol and sugary snacks.
Heart rate variability studies have revealed a fascinating connection between autonomic nervous system dysfunction and eating behaviors. When HRV is low—indicating poor vagal tone—people are more likely to experience:
• Impulsive food choices
• Difficulty recognizing satiety signals
• Increased cravings for high-sugar, high-fat foods
• Greater susceptibility to emotional eating triggers
These same patterns often coincide with increased alcohol cravings, creating a perfect storm of dual substance seeking. The neuroplasticity research shows that our brains can form new neural connections and change behaviors like reducing alcohol consumption through targeted interventions. (Enhancing Neuroplasticity)
When you're stressed, your body releases cortisol, which can:
1. Disrupt blood sugar regulation: Leading to energy crashes and sugar cravings
2. Impair vagal tone: Reducing your ability to self-regulate emotions
3. Increase alcohol motivation: As your brain seeks quick stress relief
4. Create inflammatory responses: Further compromising nervous system function
This creates a vicious cycle where stress leads to cravings, substance use temporarily relieves stress but ultimately worsens vagal tone, leading to more stress and stronger cravings.
Based on emerging research in vagus nerve stimulation and somatic therapy, this three-phase protocol is designed to strengthen your vagal tone and reduce dual cravings naturally. Recent studies have shown that even brief mindfulness interventions can significantly impact alcohol motivation in hazardous drinkers. (Ultra-Brief Breath Counting Training)
Resonance breathing, also known as coherent breathing, involves breathing at a rate of approximately 5 breaths per minute (6 seconds in, 6 seconds out). This specific rhythm has been shown to optimize heart rate variability and strengthen vagal tone.
The Science: Research demonstrates that breath counting training can abolish negative affect-induced alcohol motivation in hazardous community drinkers. In controlled studies, participants who received just 6 minutes of breath counting training showed significantly reduced motivation for alcohol compared to control groups. (Ultra-Brief Breath Counting Training)
How to Practice:
1. Sit comfortably with your spine straight
2. Place one hand on your chest, one on your belly
3. Breathe in through your nose for 6 counts, expanding your belly
4. Pause briefly
5. Exhale through your mouth for 6 counts, letting your belly fall
6. Continue for 5-10 minutes
When to Use: Practice resonance breathing whenever you notice the first signs of cravings, stress, or emotional dysregulation. The key is consistency—even 2-3 minutes can begin to shift your nervous system state.
Orienting exercises help activate your parasympathetic nervous system by engaging your natural survival mechanisms in a safe, controlled way. These techniques are based on somatic experiencing principles and help discharge trapped stress energy.
The Orienting Exercise:
1. Sit or stand comfortably
2. Slowly turn your head to the right, following with your eyes
3. Notice what you see, hear, and feel
4. Take a deep breath and return to center
5. Repeat on the left side
6. Notice any changes in your body sensations
Grounding Through the Senses:
• 5-4-3-2-1 Technique: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste
• Progressive muscle release: Tense and release muscle groups, starting from your toes and working up
• Cold water on wrists: The temperature change stimulates vagal response
These techniques help interrupt the stress-craving cycle by bringing your attention back to the present moment and activating your body's natural relaxation response.
The vagus nerve has branches that connect to your vocal cords and throat muscles. Humming, singing, and vocal toning create vibrations that directly stimulate the vagus nerve, promoting parasympathetic activation.
Simple Humming Protocol:
1. Take a comfortable breath
2. Close your mouth and hum on the exhale
3. Feel the vibrations in your chest, throat, and head
4. Vary the pitch—higher and lower tones
5. Continue for 2-5 minutes
Advanced Vocal Toning:
• "Om" chanting: The vibration of this sound specifically targets vagal nerve pathways
• Gargling: 30 seconds of gargling water stimulates throat muscles connected to the vagus nerve
• Singing: Even humming along to music can provide vagal benefits
Research shows that these vocal exercises can improve heart rate variability within minutes and create lasting improvements in vagal tone with regular practice.
Reframe's neuroscience-based approach recognizes that lasting behavior change requires more than willpower—it requires rewiring neural pathways through consistent, evidence-based practices. The app's gamified craving-management tools have helped users achieve a 25% reduction in alcohol consumption by leveraging the same psychological mechanisms that make habits stick. (Gamified Craving-Buster Tools)
Habit stacking involves linking a new behavior to an existing habit, making it more likely to stick. Here's how to integrate the three-phase vagal reset with Reframe's reminder system:
Morning Stack:
• After I pour my morning coffee (existing habit)
• I will do 3 minutes of resonance breathing (new habit)
• Then I'll check my Reframe app for the daily lesson (reinforcement)
Afternoon Stack:
• After I finish lunch (existing habit)
• I will practice the orienting exercise (new habit)
• Then I'll log my mood in Reframe (tracking)
Evening Stack:
• After I change into comfortable clothes (existing habit)
• I will do 5 minutes of humming/vocal toning (new habit)
• Then I'll review my progress in Reframe (reflection)
Reframe's evidence-based behavior change program includes personalized reminders that can be customized to support your vagal reset practice. (Reframe App)
Craving Moment Reminders:
• "Feeling a craving? Try 2 minutes of resonance breathing first"
• "Before reaching for that snack, do a quick orienting exercise"
• "Hum your favorite tune for 30 seconds—your vagus nerve will thank you"
Daily Practice Reminders:
• "Time for your morning vagal reset—start with breathing"
• "Midday check-in: How's your nervous system feeling?"
• "Evening wind-down: Let's activate that parasympathetic response"
Neuroplasticity—the brain's ability to form new neural connections—is the foundation of lasting behavior change. Activities such as cognitive challenges, physical exercise, mindfulness, and adopting a brain-healthy diet can enhance neuroplasticity and support recovery from addictive behaviors. (Enhancing Neuroplasticity)
The prefrontal cortex, responsible for executive decision-making, is often compromised in people with substance use issues. Vagal stimulation exercises help strengthen the connection between the prefrontal cortex and limbic system, improving impulse control and emotional regulation.
The amygdala, your brain's alarm system, becomes hyperactive during stress and cravings. Regular vagal toning helps calm amygdala reactivity, reducing the intensity and frequency of craving episodes.
Interoception—your ability to sense internal bodily signals—is crucial for recognizing early warning signs of cravings and stress. Somatic exercises improve interoceptive awareness, giving you more time and space to choose healthier responses.
Research shows that neuroplastic changes begin within days of starting new practices, but significant structural changes occur over weeks and months. This is why Reframe's 120-day program is so effective—it provides the sustained support needed for lasting neural rewiring. (Reframe App)
When basic vagal reset techniques aren't enough, these advanced approaches can provide additional support:
Bilateral stimulation, used in EMDR therapy, can help process trauma and reduce craving intensity:
1. Butterfly Hug: Cross your arms over your chest and alternately tap your shoulders
2. Eye Movements: While thinking about a craving, move your eyes left and right 20-30 times
3. Alternating Sounds: Listen to music that alternates between left and right ears
Controlled cold exposure is one of the most powerful ways to strengthen vagal tone:
• Cold Showers: End your shower with 30 seconds of cold water
• Ice Baths: If available, 2-3 minutes in cold water (50-60°F)
• Cold Face Plunge: Submerge your face in cold water for 15-30 seconds
The shock of cold water activates the vagus nerve and builds resilience to stress over time.
Since blood sugar swings contribute to dual cravings, strategic eating patterns can help:
• 16:8 Intermittent Fasting: Eat within an 8-hour window, fast for 16 hours
• Protein-Rich Breakfasts: Stabilize morning blood sugar with 20-30g protein
• Avoid Refined Sugars: Especially during your eating window
To measure the effectiveness of your vagal reset practice, monitor these key indicators:
• Craving Intensity: Rate cravings 1-10 before and after exercises
• Stress Levels: Daily stress ratings in your Reframe app
• Sleep Quality: Duration and restfulness of sleep
• Mood Stability: Emotional ups and downs throughout the day
• Heart Rate Variability: Use a wearable device to track HRV trends
• Resting Heart Rate: Should decrease as vagal tone improves
• Blood Pressure: Often improves with better autonomic function
• Alcohol Consumption: Track drinks per week in Reframe
1. How many days this week did I practice vagal reset exercises?
2. What was my average craving intensity?
3. How many times did I use alcohol or sugar to cope with stress?
4. What improvements do I notice in my overall well-being?
Even 30-60 seconds of vagal stimulation can be beneficial. Try:
• Humming while walking to the bathroom
• Three deep breaths before opening the refrigerator
• Quick orienting exercise during commercial breaks
Use Reframe's reminder system and environmental cues:
• Set phone alarms with practice prompts
• Place sticky notes on your mirror, fridge, or steering wheel
• Link practices to existing habits you never forget
Neuroplasticity takes time. Research shows that mindfulness-based interventions often show benefits within 2-4 weeks of consistent practice. (Ultra-Brief Breath Counting Training)
Remember:
• Small improvements compound over time
• Some people respond faster than others
• Consistency matters more than perfection
If cravings persist despite consistent practice:
• Consider working with a healthcare provider
• Explore underlying trauma or mental health issues
• Increase the frequency and duration of practices
• Add professional support through therapy or coaching
Reframe's peer support community and forums provide crucial social connection during behavior change. (Reframe App) Research consistently shows that social support improves outcomes in addiction recovery and behavior change programs.
• Join Reframe's Community: Connect with others on similar journeys
• Share Your Progress: Accountability increases success rates
• Learn from Others: Discover new techniques and strategies
• Offer Support: Helping others reinforces your own commitment
• Somatic Therapists: Specialists in nervous system regulation
• Functional Medicine Doctors: Address underlying health issues
• Addiction Counselors: For more intensive support needs
• Nutritionists: Help optimize diet for stable blood sugar
Based on the research and techniques outlined above, here's how to create your own personalized vagal reset protocol:
• Practice resonance breathing 2-3 times daily for 3-5 minutes
• Use Reframe's daily lessons to understand the science
• Track cravings and stress levels
• Establish basic habit stacks
• Introduce orienting exercises during high-stress moments
• Extend breathing practices to 5-10 minutes
• Begin experimenting with humming and vocal toning
• Use Reframe's gamified tools for motivation
• Combine all three phases into a comprehensive daily practice
• Add advanced techniques as needed
• Fine-tune timing and triggers based on your patterns
• Celebrate progress and adjust goals
• Practices become automatic and effortless
• Focus on consistency rather than intensity
• Help others in the Reframe community
• Continue tracking long-term trends
Reframe's evidence-based approach recognizes that sustainable behavior change requires addressing multiple levels simultaneously: neurobiological, psychological, social, and environmental. (Reframe App) The vagal reset protocol works because it:
1. Addresses Root Causes: Rather than just managing symptoms
2. Uses Natural Mechanisms: Leverages your body's built-in regulation systems
3. Builds Gradually: Allows for sustainable habit formation
4. Integrates with Daily Life: Doesn't require major lifestyle overhauls
5. Provides Immediate Benefits: While also creating long-term changes
The journey from dual cravings to nervous system resilience isn't about perfection—it's about progress. Every time you choose a vagal reset exercise over reaching for alcohol or sugar, you're literally rewiring your brain for better self-regulation. The research is clear: brief mindfulness interventions can significantly reduce alcohol motivation, and consistent vagal toning practices can transform your relationship with stress and cravings. (Ultra-Brief Breath Counting Training)
Reframe's neuroscience-based platform provides the perfect complement to these somatic practices, offering daily science-backed lessons, craving-management tools, progress tracking, and a supportive community of people on similar journeys. (Reframe App) With gamified tools that have helped users achieve a 25% reduction in alcohol consumption, Reframe represents the cutting edge of evidence-based behavior change. (Gamified Craving-Buster Tools)
Remember, your nervous system has an incredible capacity for healing and adaptation. By consistently practicing the three-phase vagal reset protocol—resonance breathing, orienting and grounding, and humming/vocal toning—you're giving your body the tools it needs to self-regulate naturally. Combined with Reframe's comprehensive support system, you have everything you need to break free from the cycle of dual cravings and build lasting resilience.
Start small, be consistent, and trust the process. Your future self will thank you for every moment you invest in nervous system health today.
Somatic exercises are body-based practices that work with your nervous system to release tension and regulate stress responses. They help with cravings by activating the parasympathetic nervous system through vagal tone improvement, which reduces the body's stress-driven need for substances like alcohol and sugar that temporarily soothe anxiety.
Vagal tone refers to the strength of your vagus nerve, which controls the parasympathetic nervous system. Poor vagal tone leads to chronic stress states where your body seeks quick relief through substances like alcohol and sugar. Improving vagal tone through somatic exercises helps regulate stress responses naturally, reducing the automatic reach for these substances.
Yes, research shows that neuroscience-based interventions can be highly effective. Studies demonstrate that apps like Reframe, which use neuroscience principles and gamified craving-management tools, have helped users achieve a 25% reduction in alcohol consumption. These approaches work by rewiring neural pathways and leveraging the brain's neuroplasticity.
Alcohol and sugar cravings often occur together because both substances affect similar reward pathways in the brain and provide temporary stress relief. When your nervous system is dysregulated, it seeks quick sources of comfort and energy. Both alcohol and sugar trigger dopamine release, creating a cycle where one craving can trigger the other.
Research shows that even ultra-brief interventions can be effective. Studies on breath counting, a key mindfulness component, found that just 6 minutes of training could significantly reduce alcohol motivation in hazardous drinkers. However, consistent practice over time creates more lasting changes in nervous system regulation and craving patterns.
Yes, breath counting and other mindfulness-based breathing techniques have shown remarkable results. Research demonstrates that brief breath counting training can "abolish negative affect-induced alcohol motivation" in community drinkers. These techniques work by activating the vagus nerve and shifting the nervous system from a stressed state to a calm, regulated state.
2. https://www.joinreframeapp.com/
5. https://www.joinreframeapp.com/research-tips/enhancing-neuroplasticity-rewire-your-brain
