When someone is trying to stop using alcohol or drugs, the advice they hear is often either too simple or too harsh. “Just be strong.” “Why can’t you stop?” “Try some yoga, it’ll calm you down.”
Recovery is not a matter of willpower, and it is not a lifestyle tweak. Substance use disorder is a health condition, and treatment can include medical care, counselling, medication and peer support. Cravings, stress, grief and old habits do not disappear because someone sits still for ten minutes.
Still, people often look for ways to cope with stress, strong feelings and cravings alongside treatment. That is where mindfulness and yoga enter the conversation, as possible support next to treatment, not instead of it.
WHY RECOVERY IS RARELY SIMPLE
There is no single reason a person develops or returns to substance use. Biology, mental health, stress, trauma, relationships, environment, access to care and many other factors all play a part. That is why recovery is not about willpower, and why setbacks are not a character flaw.
For some people, one part of the picture is how they handle difficult feelings or cravings. Mindfulness practice trains a specific skill: noticing what is happening inside you, such as a craving, a surge of anger or tight shoulders, without having to act on it straight away. It does not address the other factors, which is why it sits alongside treatment rather than replacing it.
WHAT THE RESEARCH SAYS
It helps to be clear about the strength of the evidence, because this topic attracts big promises.
Mindfulness. A Cochrane review looked at 40 randomised trials of mindfulness-based interventions for substance use disorders. Compared with other treatments such as standard care, CBT or support groups, mindfulness-based interventions may slightly reduce the number of days of substance use. For other outcomes, the review found the evidence very uncertain, and it could not draw firm conclusions about how mindfulness compares with no treatment. Programs such as Mindfulness-Based Relapse Prevention (MBRP) are structured eight-week programs that draw on relapse prevention approaches, and are not a casual class.
Yoga. The research here is smaller and less consistent. A systematic review of yogic breathing practices for substance use disorders described promising results, but also noted that the studies are small and differ a lot in method. That is a reason for interest, not a reason for claims.
Put simply: mindfulness-based programs have a modest, promising evidence base as an add-on. Yoga as a recovery support has early, encouraging signals but not firm proof. Neither is a replacement for medical and psychological treatment.
WHAT YOGA MAY OFFER IN PRACTICE
Even without strong proof of “treating” addiction, some people find yoga a useful part of their routine in recovery. What it offers will differ from person to person.
A routine. Recovery can change daily life a great deal. A regular class or short practice can give some structure.
A way to reconnect with the body, if that is wanted. Some people find gentle, optional movement helps them become more aware of their body. For others it feels uncomfortable, and that is fine too.
A community. Showing up somewhere regularly, with supportive people, can matter. Some people also find peer support groups valuable for the same reason.
HOW TO APPROACH IT SAFELY
Keep your treatment team in the loop. If you are working with a doctor, counsellor, rehab program or support group, tell them you are adding yoga or meditation. Do not stop or reduce medication or treatment because of it.
Do not manage withdrawal on your own. Stopping some substances, especially alcohol and certain medicines, can be medically dangerous. That needs a doctor. Yoga is not a detox plan.
Choose trauma-sensitive teaching. Some people in recovery have experienced trauma, and some practices can feel unsettling for them. For example, closing the eyes, long silent sits or intense body focus can bring up distress. A good teacher offers choices: eyes open is fine, you can stop, you can move instead of sit. Short practices are enough to begin.
Be careful with intensity. Strong practices, long breath holds and very long meditations are not a good starting point. Gentle and steady is better.
Be wary of big promises. Anyone who says yoga “cures” addiction, or guarantees you will not relapse, is overselling. Relapse can be part of many recovery journeys, and it is not a moral failure. If it happens, reach out to your treatment team or support group rather than hiding it.
FOR YOGA TEACHERS
If you teach, you may have a student in recovery in your class without knowing it. You do not need to be a counsellor, and you should not try to be one. You can:
- Speak without judgement and avoid language like “clean” or “dirty.”
- Offer options in every practice and invite, never push.
- Know where to refer. Keep a helpline or local support service in mind.
- Understand your limits. Yoga teaching is not clinical care.
Learning how yoga works alongside medical and psychological care is a core part of teaching responsibly. At hellomyyoga, our programs are built around that idea: yoga offered with respect for the person’s wider health and the professionals who support them. You can explore programs on the hellomyyoga website.
AN OPTIONAL GROUNDING IDEA
If you would like to try something small, you could simply notice your surroundings: feel your feet on the floor, and name a few things you can see. You can keep your eyes open. Stop if it feels uncomfortable, and if you are in treatment, talk it through with your treatment team first. Movement and breathing are not automatically safe for everyone, so go at your own pace.
If you are struggling with substance use right now, please speak to a qualified doctor or a local addiction treatment service. If you are in immediate danger, call your local emergency number.
This article is for general education and is not medical advice.
Sources
- Cochrane, Mindfulness-based interventions for substance use disorders (2021): https://www.cochrane.org/evidence/CD011723_mindfulness-based-interventions-substance-use-disorders
- RAND, Mindfulness-Based Relapse Prevention for Substance Use Disorders: A Systematic Review: https://www.rand.org/pubs/research_reports/RR1031.html
- Mindfulness-based relapse prevention for SUD: systematic review and meta-analysis (J Addict Med): https://doi.org/10.1097/adm.0000000000000338
- Effectiveness of Interventions Based on Yogic Breathing Practices on Substance Use Disorders: systematic review: https://doi.org/10.1080/10826084.2021.1942056
