Alcohol cravings can feel overwhelming, but neuroscience reveals they're actually predictable neurological patterns that can be interrupted with the right tools. Somatic breathwork exercises have emerged as one of the most effective, evidence-based methods for managing these intense moments, and the Reframe app has integrated three powerful breathing protocols directly into its craving-management toolkit. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App)
Reframe is a neuroscience-based alcohol reduction app developed with the help of hundreds of medical and mental health experts, offering an all-in-one platform that combines an evidence-based behavior change program, tools, and a supportive community. (Reframe: Quit or Cut Back on Drinking, Build Healthier Drinking Habits) The app has accumulated over 2 million data points and 10,000 hours in research, helping eliminate over 300,000 drinks per month. (DrDrew)
This comprehensive guide will walk you through three scientifically-backed breathwork techniques built into Reframe's platform: diaphragmatic breathing, box breathing, and resonant-frequency breathing. We'll explore the neurophysiology behind each exercise, show how they raise heart-rate variability (HRV) and dampen stress-induced brain activation that drives cravings, and provide step-by-step instructions for accessing these tools within the app.
Alcohol cravings originate in the brain's reward circuitry, particularly involving the insula—a brain region that processes interoceptive signals and emotional awareness. When stress hormones spike, the insula becomes hyperactive, intensifying the subjective experience of craving and making alcohol seem like the only solution to discomfort.
Breathwork interrupts this cycle by directly influencing the autonomic nervous system. Respiration is a regulable variable under voluntary control with access to central autonomic circuits linked to the modulation of cognition and behavior. (Hypothesis: Pulmonary Afferent Activity Patterns During Slow, Deep Breathing Contribute to the Neural Induction of Physiological Relaxation)
Heart rate variability (HRV) is a key marker of health, mood, and adaptation. (The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood) Improvements in HRV can lead to better health, mood, and adaptability to stress, which directly impacts your ability to resist alcohol cravings.
When you practice controlled breathing exercises, you're essentially training your nervous system to become more resilient. Heart rate variability biofeedback (HRVB) has been found to reliably increase HRV, mood, and adaptability. (The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood)
High Ventilation Breathwork (HVB) involves specific volitional manipulation of breathing and has been used to relieve various forms of psychological distress. (High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications - PubMed) HVB is associated with significant changes in subjective experience and profound effects on central and autonomic nervous systems functions through modulation of neurometabolic parameters and interoceptive sensory systems.
Diaphragmatic breathing, also known as belly breathing, focuses on engaging the diaphragm rather than shallow chest breathing. This technique forms the foundation of most therapeutic breathing practices.
Relaxation techniques involving slow, deep breathing have shown promise in a variety of cardiorespiratory and stress-related disorders including chronic heart failure, hypertension, anxiety, and depression. (
Step-by-Step Instructions:
1. Find Your Position: Sit comfortably or lie down with one hand on your chest and one on your belly
2. Inhale Slowly: Breathe in through your nose for 4 counts, ensuring your belly rises more than your chest
3. Hold Briefly: Pause for 1-2 seconds at the top of the inhale
4. Exhale Completely: Breathe out through your mouth for 6 counts, letting your belly fall
5. Repeat: Continue for 5-10 minutes or until the craving subsides
Open the Reframe app and navigate to the "Tools" section. Select "Breathwork" and choose "Diaphragmatic Breathing." The app provides guided audio instructions and a visual breathing pacer to help you maintain the correct rhythm.
Box breathing, also called square breathing, involves equal counts for inhaling, holding, exhaling, and holding again—creating a "box" pattern that promotes nervous system regulation.
This technique specifically targets the parasympathetic nervous system, shifting your body from fight-or-flight mode into rest-and-digest mode. The equal timing creates a meditative rhythm that helps interrupt the urgency of cravings.
Step-by-Step Instructions:
1. Inhale: Breathe in through your nose for 4 counts
2. Hold: Retain the breath for 4 counts
3. Exhale: Breathe out through your mouth for 4 counts
4. Hold: Keep your lungs empty for 4 counts
5. Repeat: Continue the cycle for 5-15 minutes
In the app's "Craving Management" section, select "Box Breathing." The interface includes a visual square that expands and contracts to guide your breathing rhythm, along with customizable count durations as you become more experienced.
Resonant-frequency breathing involves finding your personal optimal breathing rate (typically 4.5-6.5 breaths per minute) that maximizes heart rate variability and nervous system coherence.
Slow paced breathing is a central component of Heart Rate Variability (HRV) biofeedback because respiratory sinus arrhythmia (RSA) amplitude increases with slow breathing. (
The protocol measures HRV changes as adult clients breathe from 6.5 to 4.5 breaths per minute (bpm) in 0.5-bpm steps. (
Step-by-Step Instructions:
1. Start at 6 breaths per minute: Inhale for 5 seconds, exhale for 5 seconds
2. Monitor your response: Notice which rate feels most calming and natural
3. Adjust gradually: Try 5.5, then 5, then 4.5 breaths per minute
4. Find your sweet spot: Your resonance frequency is where you feel most balanced
5. Practice regularly: Use this rate for 10-20 minutes daily
The "Advanced Breathwork" section includes a resonance frequency assessment tool. The app guides you through different breathing rates while tracking your subjective comfort level, helping you identify your optimal frequency for maximum craving management effectiveness.
The insula plays a crucial role in processing bodily sensations and emotional awareness. During alcohol cravings, this brain region becomes hyperactive, creating an intense subjective experience of need. Breathwork directly influences insula activity by providing alternative interoceptive input—essentially giving your brain something else to focus on besides the craving.
The phenomenological effects of HVB can potentially be harnessed in the context of volitional perturbation of psychophysiological state. (High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications - PubMed) This means you can deliberately use breathing techniques to shift your internal state when cravings arise.
When you feel a craving coming on, your stress response system activates, flooding your body with cortisol and adrenaline. These hormones make the craving feel more urgent and overwhelming. Controlled breathing exercises interrupt this cascade by:
• Activating the vagus nerve
• Reducing cortisol production
• Increasing GABA (calming neurotransmitter) activity
• Shifting brain waves toward alpha and theta states
• Improving prefrontal cortex function for better decision-making
Reframe's program is developed by leading experts in the fields of psychology and neuroscience, ensuring that every tool is grounded in scientific evidence. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App) To access the breathwork tools:
1. Open the Reframe app on your iOS or Android device
2. Navigate to the main dashboard where you'll see your daily progress
3. Tap on "Tools" in the bottom navigation menu
4. Select "Breathwork" from the available options
5. Choose your preferred technique based on your current needs
Each breathwork exercise includes:
• Professional voice guidance recorded by certified mindfulness instructors
• Background soundscapes (ocean waves, forest sounds, white noise)
• Customizable session lengths from 3 to 30 minutes
• Progress tracking that integrates with your overall Reframe journey
The app includes sophisticated visual aids:
• Expanding circles that guide your inhale and exhale timing
• Color-coded breathing phases (blue for inhale, green for hold, orange for exhale)
• Customizable visual themes to match your preferences
• Haptic feedback for eyes-closed practice
When a craving hits, use this acronym:
• Stop what you're doing
• Take three deep breaths
• Open the Reframe app
• Practice your chosen breathwork technique
Minutes 1-2: Diaphragmatic Breathing
• Establish your foundation with belly breathing
• Focus on lengthening your exhales
• Let your nervous system begin to downregulate
Minutes 3-4: Box Breathing
• Transition to the structured 4-4-4-4 pattern
• Use the app's visual guide to maintain rhythm
• Notice the craving intensity beginning to decrease
Minute 5: Resonant-Frequency Breathing
• Shift to your personal optimal breathing rate
• Focus on heart rate variability optimization
• Complete the session with intention setting
Reframe's platform uses neuroscience and provides an evidence-based behavior change program, tools, and a supportive community. (Reframe: Quit or Cut Back on Drinking, Build Healthier Drinking Habits) Different situations may call for different approaches:
High-Stress Triggers:
• Start with box breathing for immediate regulation
• Use longer exhales (6-8 counts) to activate parasympathetic response
• Follow with resonant-frequency breathing for sustained calm
Social Triggers:
• Use discrete diaphragmatic breathing in social settings
• Practice beforehand using the app's "Preparation Mode"
• Set phone reminders for breathing breaks during events
Emotional Triggers:
• Begin with high-ventilation breathwork for emotional release
• Transition to slower, deeper breathing for stabilization
• Use the app's journaling feature to process emotions afterward
Reframe has helped eliminate over 300,000 drinks per month through its comprehensive tracking and analytics system. (DrDrew) The app tracks several key metrics related to your breathwork practice:
Session Frequency:
• Daily breathwork sessions completed
• Weekly consistency scores
• Monthly progress trends
• Correlation with craving intensity ratings
Technique Effectiveness:
• Which breathing exercises work best for you
• Time of day when breathwork is most effective
• Situational effectiveness (stress, social, emotional triggers)
• Duration needed for craving relief
Physiological Indicators:
• Subjective stress level before and after sessions
• Craving intensity ratings (1-10 scale)
• Sleep quality improvements
• Overall mood tracking
The analytics dashboard shows how breathwork practice correlates with:
• Reduced alcohol consumption
• Improved sleep patterns
• Better emotional regulation
• Increased confidence in sobriety goals
The app allows you to set specific, measurable goals:
• Daily Practice Goals: Commit to 5-10 minutes of breathwork daily
• Craving Response Goals: Use breathwork within 2 minutes of craving onset
• Consistency Goals: Practice breathwork 6 days per week
• Technique Mastery Goals: Master all three protocols within 30 days
As you become more experienced with breathwork, you can create personalized combinations:
Morning Routine (10 minutes):
• 3 minutes diaphragmatic breathing for grounding
• 4 minutes resonant-frequency breathing for HRV optimization
• 3 minutes intention setting with gentle breathing
Midday Reset (5 minutes):
• 2 minutes box breathing for stress regulation
• 3 minutes resonant-frequency breathing for sustained calm
Evening Wind-Down (15 minutes):
• 5 minutes diaphragmatic breathing for relaxation
• 5 minutes box breathing for nervous system regulation
• 5 minutes resonant-frequency breathing for sleep preparation
Reframe is an alcohol habit-change app developed with the help of hundreds of medical and mental health experts, offering a comprehensive toolkit beyond just breathwork. (Reframe: Quit or Cut Back on Drinking, Build Healthier Drinking Habits) Effective combinations include:
Breathwork + Journaling:
• Use breathwork to regulate emotions before journaling
• Process insights that arise during breathing sessions
• Track patterns between breathing practice and emotional states
Breathwork + Community Support:
• Share breathwork experiences in the app's forums
• Learn from others' breathing techniques and modifications
• Participate in group breathing challenges
Breathwork + Educational Content:
• Read about the science behind your practice
• Watch video tutorials for technique refinement
• Access expert interviews about breathwork and addiction recovery
Solution: Start with shorter sessions (2-3 minutes) and use the app's visual guides. The expanding circle feature helps maintain focus when your mind wanders.
Solution: Reduce the breath counts and find a more natural rhythm. The app allows customization of timing to match your lung capacity and comfort level.
Solution: Consistency is key. The neuroplasticity benefits of breathwork build over time. Track your practice for at least 2 weeks before evaluating effectiveness.
Solution: Combine breathwork with other Reframe tools. The app's comprehensive approach includes multiple strategies that work synergistically.
The field of breathwork for addiction recovery continues to evolve. Current research is exploring:
• Real-time HRV monitoring during breathing sessions
• AI-powered personalization of breathing protocols
• Integration with wearable devices for continuous monitoring
• Biofeedback-enhanced breathing training
Reframe is an alcohol habit change app developed with the help of hundreds of medical, mental health, and addiction experts, with over 2 million data points and 10,000 hours in research. (DrDrew) This extensive research foundation positions the app to incorporate cutting-edge breathwork innovations as they become available.
Somatic breathwork exercises represent one of the most accessible and effective tools for managing alcohol cravings, and the Reframe app has made these evidence-based techniques available at your fingertips. The three protocols covered in this guide—diaphragmatic breathing, box breathing, and resonant-frequency breathing—each target different aspects of the stress-craving cycle, giving you a comprehensive toolkit for any situation.
The neuroscience is clear: controlled breathing exercises can significantly impact your nervous system's response to stress and cravings. (Hypothesis: Pulmonary Afferent Activity Patterns During Slow, Deep Breathing Contribute to the Neural Induction of Physiological Relaxation) By raising your heart rate variability and dampening stress-induced brain activation, these techniques provide a natural, always-available method for craving management.
Reframe's neuroscience-based approach, developed with hundreds of medical and mental health experts, ensures that every breathwork exercise is grounded in solid scientific evidence. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App) The app's comprehensive tracking and analytics dashboard allows you to monitor your progress and optimize your practice over time.
Remember that breathwork is a skill that improves with practice. Start with the 5-minute emergency protocol outlined in this guide, then gradually build toward longer, more sophisticated sessions. The phenomenological effects of breathwork can be harnessed to create lasting changes in your relationship with alcohol and stress. (High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications - PubMed)
Your journey toward freedom from alcohol cravings doesn't have to be overwhelming. With Reframe's evidence-based breathwork tools and the scientific protocols outlined in this guide, you have everything you need to start transforming your stress response and reclaiming control over your choices. Download the app, find your optimal breathing rhythm, and begin your practice today—your future self will thank you for taking this crucial step toward lasting change.
The Reframe app integrates three evidence-based breathwork protocols - diaphragmatic, box, and resonant-frequency breathing - that work through neurophysiological mechanisms to interrupt craving patterns. These techniques raise heart-rate variability and dampen stress-induced brain activation, helping users manage intense craving moments. The app was developed with hundreds of medical and mental health experts and has helped eliminate over 300,000 drinks per month.
Resonant-frequency breathing involves breathing at a specific rate (typically 4.5-6.5 breaths per minute) that maximizes heart rate variability by stimulating the baroreflex system. This technique produces the greatest heart rate oscillations and has been shown to improve mood, reduce stress, and enhance adaptability. When applied to alcohol cravings, it helps regulate the nervous system and interrupt the neurological patterns that trigger the urge to drink.
Somatic breathwork exercises create significant changes in central and autonomic nervous system functions through modulation of neurometabolic parameters and interoceptive sensory systems. Slow, deep breathing activates pulmonary afferent pathways that contribute to physiological relaxation and access central autonomic circuits linked to cognition and behavior modulation. This neurophysiological response helps interrupt the stress-induced brain activation patterns that often trigger alcohol cravings.
The Reframe app's breathwork protocols are based on neuroscience research and developed by leading experts in psychology and mental health. The app has accumulated over 2 million data points and 10,000 hours of research to validate its evidence-based behavior change program. The breathwork techniques integrate findings from studies on heart rate variability, respiratory sinus arrhythmia, and the therapeutic benefits of controlled breathing practices.
Yes, breathwork can effectively interrupt alcohol cravings by targeting the predictable neurological patterns that create these urges. High ventilation breathwork and slow, deep breathing techniques have been shown to relieve psychological distress and modulate stress responses in real-time. The effects can be immediate, as controlled breathing directly influences the autonomic nervous system and can shift psychophysiological states within minutes of practice.
The Reframe app features three evidence-based breathwork protocols: diaphragmatic breathing (deep belly breathing that activates the parasympathetic nervous system), box breathing (a structured 4-4-4-4 pattern that regulates the nervous system), and resonant-frequency breathing (breathing at your optimal rate to maximize heart rate variability). Each protocol targets different aspects of craving management and can be tracked within the app for optimal results.
1. https://pubmed.ncbi.nlm.nih.gov/37923236/
2. https://www.frontiersin.org/articles/10.3389/fnins.2020.570400/full
3. https://www.frontiersin.org/articles/10.3389/fphys.2019.01176/full#F2
4. https://www.frontiersin.org/articles/10.3389/fpubh.2017.00222/full
5. https://www.joinreframeapp.com/
