TL;DR: A few breathwork techniques can quickly dial down anxiety and cravings. Below you’ll learn the science-in-plain-English, three fast patterns to try, when to use them during the day, and how Casa Leona builds them into a full recovery plan.
Important note: Casa Leona Recovery provides inpatient treatment and addresses mental health only in conjunction with substance use. If you need structured support, visit Admissions or explore our Residential Treatment track.
On anxious days, it’s easy to feel out of control. The right breathwork techniques can give you a reset in 30–120 seconds—enough time to choose a skill instead of a substance. Here’s a clear, practical guide you can use at home and during treatment.
Why Breathwork Helps in Recovery
Slow, deliberate breathing nudges the body toward a calmer state. By lengthening exhales and using the diaphragm (belly) rather than the upper chest, you engage systems that settle heart rate and reduce the “I have to fix this now” feeling. Breathwork won’t erase problems, but it creates the space to act on your plan.
Curious about the broader picture? National resources, like NIDA’s treatment overview, emphasize combining coping skills with evidence-based care and social support.
Breathwork Techniques You Can Learn Today
1) Diaphragmatic (Belly) Breathing — 2 minutes
- Sit comfortably. One hand on chest, one on belly.
- Inhale through the nose for a slow count of 4, letting the belly rise.
- Exhale gently for a count of 6–8. Repeat 8–12 cycles.
Use when: anxiety spikes or sleep feels far away.
2) Box Breathing (4–4–4–4) — 1–3 minutes
- Inhale 4 seconds → hold 4 → exhale 4 → hold 4. Repeat 4–6 rounds.
Use when: you need focus before a call, group, or step that makes you nervous.
3) Extended Exhale (4–7–8 or 4–6) — 1–2 minutes
- Inhale 4; exhale 7–8 (or 6 if easier). Keep shoulders relaxed.
Use when: cravings surge; longer exhales help drop urgency fast.
Tip: start small. If long counts feel uncomfortable, shorten them and build gradually. Any version of these breathwork techniques is better than none.
When & Where to Use Breathwork
- Morning reset: 90 seconds before you look at your phone.
- Transition moments: after traffic, before meetings, or when entering a high-risk location.
- Craving wave: set a 2-minute timer and breathe through the peak; cravings rise, plateau, and fall.
- Evening wind-down: pair breathwork with dim light and a brief stretch.
Stack Breathwork with Skills & Care
Breathing is a gateway to other supports—not a replacement for treatment. Combine these breathwork techniques with:
- Grounding: 5-4-3-2-1 (see, feel, hear, smell, taste) right after two slow breaths.
- Connection: send two short texts (sponsor/peer) after a craving drill.
- Structure: build a short morning/evening routine so daily stress doesn’t stack up.
Ready for more help? Start with Admissions, verify benefits, and ask about our Residential Treatment.
Bottom Line
When anxiety or cravings hit, simple breathwork techniques buy you time and control. Practice for a minute or two, then take the next right action—text a supporter, eat, walk, or join group. Casa Leona can help you turn these skills into a reliable routine.
Practice with Us
Want guided practice inside a structured program? Visit Admissions or explore our Residential Treatment track to get started.