Alcohol cravings can strike at any moment—during a stressful workday, after an argument, or even while watching TV. These intense urges often feel overwhelming and uncontrollable, but emerging neuroscience research reveals that specific somatic exercises can significantly reduce craving intensity by engaging your body's natural self-regulation systems. (Craving-Manager smartphone app)
Somatic therapy techniques work by targeting the nervous system's response to stress and triggers, helping you regain control when cravings hit hardest. Recent studies show that these body-based interventions can reduce alcohol craving severity by up to one-third when practiced consistently. (Efficacy of non-invasive brain stimulation) The beauty of somatic exercises lies in their accessibility—you can practice them anywhere, anytime, without special equipment or lengthy sessions.
Reframe, a neuroscience-based alcohol habit-change app developed with input from hundreds of medical and mental health experts, recognizes the power of evidence-backed self-regulation tools. (Reframe App) This comprehensive guide will walk you through seven scientifically-supported somatic techniques that you can master in under 10 minutes, complete with step-by-step instructions and the neuroscience behind each exercise.
Craving plays a central role in reinforcing alcohol use patterns, making it a key target for effective intervention strategies. (Efficacy of non-invasive brain stimulation) When you experience an alcohol craving, your nervous system activates a complex cascade of physiological responses—increased heart rate, muscle tension, shallow breathing, and heightened stress hormones.
Somatic exercises interrupt this cascade by engaging your parasympathetic nervous system, which governs your body's "rest and digest" response. Research shows that approximately 90% of patients with alcohol use disorder experience at least one relapse over a 4-year period after treatment, often triggered by unmanaged cravings and stress responses. (Effect of short-term mindfulness-based stress reduction)
The integration of gut microbiome health and neuroplasticity-related genes presents a novel approach to understanding how somatic interventions work at the cellular level. (Integrating gut microbiome and neuroplasticity genomics) When you practice somatic exercises, you're literally rewiring your brain's response patterns while supporting the gut-brain axis that influences mood and craving intensity.
Reframe's evidence-based behavior change program incorporates these scientific insights into practical tools that users can access between app sessions. (Reframe: Quit or Cut Back on Drinking) The app's approach recognizes that craving management requires both immediate intervention techniques and long-term nervous system regulation.
Progressive muscle relaxation works by systematically tensing and releasing muscle groups, which activates your parasympathetic nervous system and reduces overall arousal levels. This technique has been shown to decrease cortisol levels and interrupt the physiological stress response that often accompanies alcohol cravings.
1. Find a comfortable position - Sit in a chair with your feet flat on the floor or lie down on your back
2. Start with your toes - Curl your toes tightly for 5 seconds, then release and notice the contrast
3. Move up systematically - Tense your calves for 5 seconds, release, and observe the relaxation
4. Continue through each muscle group - Thighs, glutes, abdomen, hands, arms, shoulders, neck, and face
5. Hold tension for 5 seconds - Then release for 10-15 seconds before moving to the next group
6. End with full-body awareness - Notice the overall sense of relaxation and decreased tension
Practice PMR when you first notice physical tension accompanying a craving, or as a preventive measure during high-risk times of day.
Orienting is a natural nervous system response that helps you assess your environment for safety. By consciously activating this response, you shift from internal craving focus to external awareness, interrupting the craving cycle and promoting nervous system regulation.
1. Sit or stand comfortably - Keep your spine straight but not rigid
2. Slowly turn your head left - Move only as far as comfortable, taking 10-15 seconds
3. Pause and observe - Notice what you see, hear, and sense in your peripheral vision
4. Return to center slowly - Take another 10-15 seconds
5. Repeat to the right - Same slow, mindful movement
6. Try diagonal movements - Look up and left, then down and right, and vice versa
7. End with a full 360-degree scan - Very slowly, if standing, or just with your eyes if sitting
Orienting works particularly well when cravings feel overwhelming or when you feel "stuck" in craving thoughts. The external focus helps break rumination patterns.
Animals in the wild naturally shake off trauma and stress. This innate mechanism helps discharge excess nervous system activation. Intentional shaking can help release the physical tension and energy buildup associated with cravings while promoting nervous system reset.
1. Stand with feet hip-width apart - Bend your knees slightly
2. Begin with gentle bouncing - Let your whole body move up and down softly
3. Add arm movement - Let your arms swing naturally as you bounce
4. Increase intensity gradually - Allow the shaking to become more vigorous if it feels good
5. Include your whole body - Let the movement travel through your torso, shoulders, and head
6. Continue for 1-3 minutes - Or until you feel a natural slowing down
7. End by standing still - Notice any sensations of warmth, tingling, or relaxation
Shaking is excellent for high-intensity cravings or when you feel agitated, restless, or "wired." It's particularly effective after stressful situations that might trigger drinking urges.
Body scanning promotes interoceptive awareness—your ability to sense internal bodily signals. Enhanced interoceptive awareness has been linked to better emotional regulation and reduced impulsive behaviors, including substance use.
1. Sit or lie down comfortably - Close your eyes or soften your gaze
2. Start at the top of your head - Notice any sensations: warmth, coolness, tingling, or tension
3. Move slowly down - Forehead, eyes, cheeks, jaw, neck
4. Continue through your torso - Shoulders, chest, upper back, arms, hands
5. Scan your core - Ribcage, abdomen, lower back
6. Finish with your lower body - Hips, thighs, knees, calves, feet, toes
7. Notice without judgment - Simply observe what's present without trying to change anything
8. End with whole-body awareness - Sense your entire body as one connected system
Body scanning works well for moderate cravings and as a daily practice to build overall body awareness and emotional regulation skills.
Deep diaphragmatic breathing directly activates the vagus nerve, which signals your brain to shift into a calmer state. This type of breathing has been shown to reduce cortisol levels and activate the parasympathetic nervous system within minutes. (Effect of short-term mindfulness-based stress reduction)
1. Place one hand on your chest, one on your belly - This helps you monitor your breathing pattern
2. Breathe in through your nose for 4 counts - Focus on expanding your belly, not your chest
3. Hold your breath for 4 counts - Keep the expansion in your diaphragm
4. Exhale through your mouth for 6 counts - Let your belly fall naturally
5. Repeat for 5-10 cycles - Maintain the 4-4-6 pattern
6. Notice the effects - Observe any changes in heart rate, muscle tension, or mental clarity
Diaphragmatic breathing is versatile and effective for any level of craving intensity. It's also excellent as a preventive practice and can be done anywhere discretely.
Humming creates vibrations that directly stimulate the vagus nerve, your body's primary pathway for parasympathetic activation. The vagus nerve connects your brain to major organs and plays a crucial role in emotional regulation and stress response.
1. Sit comfortably with good posture - Keep your spine straight but relaxed
2. Take a deep breath in - Fill your lungs completely
3. Close your mouth and hum - Choose any comfortable pitch
4. Feel the vibrations - Notice them in your chest, throat, and head
5. Vary the pitch - Try higher and lower tones to find what feels best
6. Continue for 2-5 minutes - Or until you feel a shift in your nervous system
7. End in silence - Notice the aftereffects of the vibrations
Humming is particularly effective for anxiety-driven cravings and when you need quick nervous system regulation. It can be done almost anywhere and requires no special positioning.
Imaginal retraining is a cutting-edge technique that has been evaluated as effective in people with strong cravings for alcohol, nicotine, and high-calorie foods. (Imaginal Retraining) This method works by interrupting automatic craving responses and replacing them with more adaptive neural pathways.
The technique has been adapted from computer-based procedures to a more flexible format that can be customized to individual problems. (Imaginal Retraining) The 3P method stands for Picture, Push, and Positive—three steps that help rewire your brain's response to craving triggers.
1. Visualize your craving trigger - Imagine the situation, person, or feeling that typically leads to drinking urges
2. Make it vivid but brief - Include sensory details but don't dwell
3. Notice the craving arise - Acknowledge the physical and emotional sensations
1. Imagine pushing the craving away - Visualize yourself physically pushing the urge out of your body
2. Use strong, decisive movements - In your imagination, push with your arms, legs, or whole body
3. Say "NO" firmly - Either out loud or in your mind
4. Visualize the craving leaving - See it dissolving, floating away, or being destroyed
1. Replace with a positive image - Visualize yourself engaging in a healthy, enjoyable activity
2. Make it personally meaningful - Choose something that genuinely appeals to you
3. Include multiple senses - What do you see, hear, feel, smell, or taste?
4. Feel the positive emotions - Let yourself experience joy, peace, accomplishment, or connection
The 3P drill is most effective when practiced regularly, not just during active cravings. Daily practice helps strengthen the new neural pathways before you need them in crisis moments.
Having a quick reference card can make the difference between successfully managing a craving and giving in to it. Here's a printable template you can customize:
Intensity LevelFirst ResponseIf Still StrugglingEmergency BackupLow (1-3/10)Diaphragmatic Breathing (2 min)Body-Scan Grounding (5 min)Call support personMedium (4-6/10)Humming + Orienting (3 min)Progressive Muscle Relaxation (8 min)Use Reframe app toolsHigh (7-10/10)Tension-Release Shaking (2 min)3P Imaginal Retraining (3 min)Remove yourself from trigger environment
• HALT Check: Am I Hungry, Angry, Lonely, or Tired?
• Surf the Urge: Cravings peak and naturally decrease if not acted upon
• 5-Minute Rule: Commit to trying one technique for just 5 minutes
• Progress Not Perfection: Every moment of resistance builds strength
Modern alcohol reduction apps like Reframe have collected over 2 million data points and spent over 10,000 hours in research to understand what works best for craving management. (DrDrew) The integration of somatic exercises with smartphone-based support systems shows particular promise for sustained behavior change.
Ecological Momentary Intervention (EMI) represents a treatment approach characterized by the delivery of interventions through smartphones to people in their daily lives. (Craving-Manager smartphone app) This approach allows users to access somatic exercises precisely when and where cravings occur, maximizing their effectiveness.
Reframe's neuroscience-based approach includes craving-management tools like breathing exercises, journaling prompts, and mindfulness practices that complement the somatic techniques outlined in this guide. (Reframe App) The app's 24/7 in-app coaching and check-ins provide additional support when somatic exercises alone aren't sufficient.
• Practice diaphragmatic breathing for 5 minutes each morning
• Use body-scan grounding before bed
• Try one technique whenever you notice stress or tension
• Add progressive muscle relaxation 3 times per week
• Practice orienting response during daily walks
• Begin experimenting with humming during commutes or breaks
• Incorporate tension-release shaking after stressful events
• Practice 3P imaginal retraining daily, even without active cravings
• Combine techniques (e.g., humming + diaphragmatic breathing)
• Use your SOS card during challenging moments
• Continue daily practice of at least one technique
• Adjust your routine based on what works best for your lifestyle
Consistent practice of somatic exercises creates lasting changes in your nervous system's baseline functioning. Research shows that more than 70% of patients with alcohol use disorder report an inability to resolve sleep problems during abstinence, which can perpetuate craving cycles. (Effect of short-term mindfulness-based stress reduction) Somatic exercises help regulate sleep patterns by reducing overall nervous system activation.
The interplay between gut microbiota and neuroplasticity-related genes presents a novel approach to understanding how body-based interventions support recovery. (Integrating gut microbiome and neuroplasticity genomics) When you practice somatic exercises regularly, you're supporting both neural rewiring and gut health, creating a positive feedback loop for sustained change.
Reframe has helped eliminate over 300,000 drinks per month by providing users with evidence-based tools that work synergistically with the body's natural healing processes. (DrDrew) The app's comprehensive approach recognizes that lasting change requires addressing both the psychological and physiological aspects of alcohol habits.
• Start with 2-minute breathing exercises
• Practice orienting while doing other activities
• Use humming during your commute
• Remember: 2 minutes of practice is infinitely better than zero
• Consistency matters more than perfection
• Try different techniques to find your favorites
• Practice when you're calm to build the neural pathways
• Consider that subtle changes often precede dramatic ones
• Start with private practice at home
• Remember that these are evidence-based medical interventions
• Focus on the physical sensations rather than how you look
• Many techniques can be done discretely in public
• Combine multiple techniques in sequence
• Reach out for additional support through apps like Reframe
• Consider professional help if cravings persist despite consistent practice
• Remember that building new habits takes time and patience
While somatic exercises are powerful tools for craving management, they work best as part of a comprehensive approach to alcohol habit change. Reframe is designed for mindful drinking and provides additional resources including daily science-backed lessons, progress tracking, and peer support communities. (Reframe App)
If you're experiencing severe withdrawal symptoms, have a history of alcohol use disorder, or find that cravings persist despite consistent practice of these techniques, it's important to consult with healthcare professionals. Smartphone-based support systems coupled with professional guidance show the most promising results for sustained behavior change. (A smartphone-based support system)
The harmful use of alcohol is responsible for approximately 3 million deaths globally, accounting for nearly 5.3% of deaths due to disease. (Effect of short-term mindfulness-based stress reduction) This statistic underscores the importance of taking alcohol cravings seriously and using every available tool to support your health and wellbeing.
Somatic exercises offer a scientifically-backed, accessible approach to managing alcohol cravings that you can implement immediately. These seven techniques—progressive muscle relaxation, orienting response, tension-release shaking, body-scan grounding, diaphragmatic breathing, humming, and 3P imaginal retraining—work by engaging your body's natural self-regulation systems and interrupting the physiological cascade that accompanies cravings.
The key to success lies in consistent practice, even when you're not experiencing active cravings. By building these skills during calm moments, you'll have them readily available when you need them most. Remember that every moment you choose a somatic exercise over giving in to a craving, you're literally rewiring your brain for greater resilience and freedom.
Reframe's evidence-based approach to alcohol habit change recognizes that lasting transformation happens through the integration of neuroscience insights, practical tools, and supportive community. (Reframe: Quit or Cut Back on Drinking) Whether you're looking to cut back or quit entirely, these somatic exercises can serve as powerful allies in your journey toward healthier habits and greater wellbeing.
Start with just one technique today. Your future self will thank you for taking this important step toward reclaiming control over your relationship with alcohol.
Somatic exercises are body-based techniques that engage your nervous system's natural self-regulation mechanisms to reduce craving intensity. These exercises work by activating the parasympathetic nervous system, which helps calm the stress response that often triggers alcohol cravings. Research shows these techniques can significantly reduce craving severity by helping you reconnect with your body's natural ability to self-soothe.
Recent research indicates that somatic exercises can reduce alcohol cravings by up to one-third when practiced consistently. Studies on techniques like mindfulness-based stress reduction show significant improvements in sleep quality and overall well-being for patients with alcohol use disorder. The effectiveness comes from these exercises' ability to interrupt the craving cycle and provide immediate, accessible coping strategies.
The 3P imaginal retraining drill is an evidence-based self-help technique developed to reduce cravings for alcohol and other substances. This method has been adapted from computer-based procedures to a more flexible format that can be customized to individual needs. Research shows imaginal retraining is effective for people with strong alcohol cravings by helping retrain the brain's response to craving triggers through guided visualization exercises.
Yes, smartphone apps like the Craving-Manager app use Ecological Momentary Intervention (EMI) to deliver real-time support during daily life situations. These apps are designed to diagnose substance use disorders and manage individual predictors of relapse. When combined with somatic exercises, digital tools can provide immediate access to coping strategies and track progress, making craving management more effective and accessible.
Many people experience immediate relief during the exercises themselves, as techniques like diaphragmatic breathing and progressive muscle relaxation activate the body's relaxation response within minutes. However, for lasting changes in craving patterns, consistent daily practice over several weeks is typically needed. The printable SOS craving card provided in the guide offers immediate techniques you can use the moment cravings strike.
Yes, the somatic exercises outlined in this guide are safe, non-invasive techniques that can be practiced independently at home. Unlike medical interventions such as non-invasive brain stimulation, these body-based exercises have minimal risk of adverse events. However, if you're dealing with severe alcohol use disorder, it's recommended to use these exercises as a complement to, not a replacement for, professional treatment and support.
1. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-025-06883-4
2. https://clinical-neuropsychology.de/retraining-a-method-to-reduce-alcohol-consumption/
3. https://humgenomics.biomedcentral.com/articles/10.1186/s40246-025-00793-y
4. https://pubmed.ncbi.nlm.nih.gov/37435041
5. https://www.frontiersin.org/articles/10.3389/fpsyt.2023.928940/full
6. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1143167/full
7. https://www.joinreframeapp.com/
