By Wellness coach, forest bathing expert and children’s author Nigel Grimes
Winter can make addiction recovery more challenging. Shorter days, limited sunlight and colder weather often increase isolation, low mood and anxiety, all of which can heighten relapse risk. During this period, breathwork offers a simple but powerful way to maintain emotional balance, reduce stress and strengthen resilience.
Breathwork involves intentionally controlling breathing patterns to influence mental, emotional and physical states. Although breathing is automatic, conscious breath practices have well-documented therapeutic effects. For people in recovery, breathwork can be a grounding tool that reconnects body and mind, helping regulate emotions, calm cravings and increase self-awareness.
One of the ways breathwork supports recovery is by reducing stress and anxiety — two major relapse triggers. Controlled breathing activates the parasympathetic nervous system, shifting the body out of the “fight-freeze-flight” response into a state of rest and recovery.
In-the-moment techniques can help quickly. Box Breathing (inhale for four, hold for four, exhale for four, hold for four) and 4-7-8 Breathing (inhale for four, hold for seven, exhale for eight) are particularly effective. It’s best to breathe through the nose only, as nasal breathing supports respiratory health far better than mouth breathing.
The long-term “gold standard” is maintaining six breaths per minute (inhale for four seconds, exhale for six). This diaphragmatic, nasal-only rhythm can slow the heart rate, ease tension and restore mental clarity. While some may need practice to reach this pace comfortably, the benefits of reduced anxiety, improved focus and greater emotional stability are significant and long lasting.
Best-practice breathing also helps counter sluggishness by increasing oxygen flow to the brain and boosting energy. Techniques such as alternate nostril breathing can be especially uplifting on dark mornings when motivation is low.
Beyond physical effects, breathwork is a powerful tool for emotional regulation. Addiction often thrives on avoidance, the urge to escape uncomfortable feelings or thoughts. Focusing on the breath teaches individuals to stay present with discomfort rather than react impulsively. This mindful awareness builds emotional resilience and reduces the likelihood of turning to substances in moments of stress.
Of course, combining breathing exercises and good 24/7 breathing encourages and complements good eating & drinking and sleeping habits, these alongside spending time in nature can help even more.
Even ten minutes of conscious breathing each day can create noticeable improvements in mood, clarity and overall wellbeing. For anyone navigating addiction recovery this winter, breathwork and learning to breathe optimally offers a practical, accessible and deeply supportive path. Each intentional breath becomes a step toward stability, balance and renewal.
