Mindfulness and Breathing Techniques That Ease Early Sobriety

Want to make the first few weeks of sobriety feel a little less overwhelming?

Early recovery can be tough. You’re body is working overtime, your mind is buzzing and cravings come out of nowhere. Your not alone though. In 2024, 48.4 million people age 12 or older suffered from a substance use disorder.

Here’s the good news:

Simple mindfulness and breathing techniques can help you:

• Calm cravings
• Manage stress
• Sleep better

…and they cost absolutely nothing.

Here’s how it all works…

What’s inside this guide:

1. How The Stages Of Detox Affect Your Mind
2. Why Mindfulness Works In Early Sobriety
3. 5x Breathing And Mindfulness Techniques To Try Today
4. How To Build A Daily Practice That Sticks

How The Stages Of Detox Affect Your Mind

Before discussing technique, it helps to look at what your body is experiencing.

There are certain stages of detox that most people go through. Early withdrawal is when symptoms like anxiety, sweats, and restlessness begin to develop. Peak is when the symptoms are at their worse. Early recovery is when the physical symptoms subside but emotional roller coasters may last for weeks.

Different stages of detox have different symptoms. The timeline also depends on the substance, duration of use, and your general health. Withdrawal should always be done under medical supervision because quitting alcohol and some drugs cold turkey can lead to complications. If you would like to learn more about how a supervised detox program helps people get through each stage safely, the Red Ribbon Recovery Colorado treatment information page offers a helpful overview of what medical detox entails.

But here’s the thing…

Your body may have overcome the worst of its physical symptoms, but your brain is still trying to catch up. You sleep erratically. Stress seems overwhelming. Minor issues can loom large.

And that’s exactly where mindfulness and breathing come in.

Why Mindfulness Works In Early Sobriety

Think of mindfulness like a pause button.

Most people respond automatically when they have a craving. They experience the urge and go into action before they’re even aware of what’s going on. With mindfulness you learn to observe the craving, label it and let it go without taking action.

Why does this matter so much?

Stress is one of the most powerful relapse triggers there is. When you feel stressed your body goes into “fight or flight” mode. Your heart races, you start breathing shallow breaths, and your brain looks for instant gratification.

Slow, relaxed breathing has the reverse effect. It signals to your nervous system that everything is okay, calming your body down. This is why mindfulness-based relapse prevention programs are being trialed in treatment centres and clinics worldwide.

It makes sense, right?

A calmer body = A clearer mind.

Plus a clearer mind makes better decisions. The best part is you can practise these techniques anywhere and anytime. You don’t need any special equipment.

5x Breathing And Mindfulness Techniques To Try Today

You don’t have to learn all five of these. Read through them and choose one or two that resonate with you and practice them daily until they become habitual.

Box Breathing

Box breathing is popular with athletes, nurses and first responders. It’s simple, easy to remember, and effective quickly.

Here’s how to do it:

1. Breathe in through your nose for 4 seconds
2. Hold your breath for 4 seconds
3. Breathe out slowly for 4 seconds
4. Hold again for 4 seconds

Repeat 4 or 5 times. Imagine tracing the edges of a square. Visualize it as you breathe. It helps to occupy your active mind.

4-7-8 Breathing

Struggling to fall asleep? This one might become your new best friend.

Inhale for 4 seconds, hold for 7 seconds, then exhale slowly through your mouth for 8 seconds. The big secret is the long exhale. It will reduce your heart rate and allow your body to calm down before sleep.

Begin with only 3 or 4 rounds. If you become dizzy, return to normal breathing and try another time.

Urge Surfing

Cravings are a lot like waves.

They rise, peak and dissipate. Urge surfing shows you how to “ride out” the craving rather than fighting it or succumbing to it.

If you feel a craving coming on, pause and close your eyes. Feel where in your body you experience the craving. Tightness in chest? Dry mouth? Fidgety hands? Take slow, deep breaths and just observe the sensation. Don’t judge yourself. Most cravings will subside after 15-30 minutes.

Pretty powerful, right?

The Body Scan

Body scan grounds you in your body again, which can feel alienating early in sobriety.

Lie down somewhere comfortable. Beginning with your toes work your way up your body slowly. Focus on areas of tension, aches and/or tightness and breathe into those areas. This takes about 10 minutes and helps relieve anxiety after a stressful day.

5-4-3-2-1 Grounding

Got your mind racing? This little tip grounds you right back.

Look around and name:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Simple huh?  Well it is.  And that’s why it works when your mind feels overwhelmed.

How To Build A Daily Practice That Sticks

It’s one thing to know these techniques. It’s another thing to practice them daily. That’s where the magic happens.

Begin Small. Five minutes a day will get you started. Attach your practice to another habit such as brushing your teeth or preparing your morning coffee.

Practice when you’re relaxed too, not just when you need something. If you only use box breathing when you have a bad craving it will feel unnatural. However, if you’ve practiced every morning for two weeks? It becomes second nature.

Disclaimer: Please remember that mindfulness is a tool to help you in your journey, not a substitute for professional care. There is still a large treatment gap, as 80% did not get treatment of the individuals who needed care in 2024. Utilizing these practices along with therapy, support groups, and medical professionals will provide you with the best chance at staying healthy.

Bringing It All Together

Early sobriety is a physical and mental adjustment. Knowing the stages of detox will prepare you for what’s coming, and easy mindfulness practices will help you cope with the stress of early sobriety. To quickly summarize:

• Box breathing calms you down fast
• 4-7-8 breathing helps with sleep
• Urge surfing lets cravings pass
• Body scans and grounding ease anxiety

Pick one technique. Practise it daily. Then add another when you’re ready.

Small steps, done every day, add up to big changes.

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Becky

Meet the award-nominated UK lifestyle blogger behind Spirited Puddle Jumper – a mum of three living in South East London! Becky shares the real ups and downs of family life, parenting tips, and lifestyle inspiration, proving that being a mum doesn’t mean you stop being fun or having other interests! Follow along for honest insights into UK family life and opinions on a whole range of topics, from travel and food, to beauty reviews, home and DIY, business and health and wellness.