Can meditation help you drink less? What yogis and science reveal

If you’re passionate about yoga and mindful living, you’ve probably noticed how your practice ripples out into other areas of your life - helping you eat better, sleep more soundly, and manage stress. But did you know that meditation might also help you cut back on alcohol? Let’s explore what science and yogic wisdom suggest, and how these insights can support your wellness journey.

Imagine this: You’ve just finished a yoga class, your mind is calm, your breath is deep, and you feel more connected to yourself. That sense of peace is exactly what researchers believe might help people naturally reduce their desire for alcohol. In the 1970s, a large study looked at people practicing Transcendental Meditation (TM) - a technique rooted in Indian yogic tradition - and the results were eye-opening.

Transcendental Meditation is simple: sit comfortably, close your eyes, and silently repeat a mantra for about twenty minutes, twice a day. The key is to stay relaxed and not judge yourself if your mind wanders. This practice, much like the meditative aspects of yoga, helps the body enter a unique state of deep rest. Scientists call it a “wakeful hypometabolic state” - your breathing slows, your body uses less oxygen, and your brain waves shift into a calm, relaxed pattern. It’s a special kind of relaxation that’s different from sleep, and it’s linked to lower stress levels and a quieter nervous system.

In that study, nearly 1,900 regular meditators were asked about their drinking habits before and after starting their practice. Over time, the changes were striking: before meditation, about 2.7% of participants were heavy drinkers, but after nearly two years of regular practice, that number had dropped to just 0.4%. Medium and light drinkers also saw big reductions, while the number of people who didn’t drink at all jumped from 40% to 75%.

So, what’s going on here? The answer might sound familiar if you practice yoga. Meditation, like yoga, helps us manage stress and become more mindful of our choices. When you’re less stressed, you’re less likely to reach for a drink to unwind. And when you’re more in tune with your body and mind, you might find that you simply don’t crave alcohol as much. The regular routine of meditation can also replace old habits with healthier ones - just as a daily yoga practice can shift your mindset and priorities.

Of course, it’s important to keep in mind that these findings are based on people’s memories, and there wasn’t a control group for comparison. That means we can’t say for sure that meditation alone caused the drop in drinking. And while meditation can be a wonderful support for your wellness journey, it’s not a replacement for professional help if you’re struggling with alcohol dependence.

Still, the takeaway is inspiring: regular meditation - especially when paired with yoga - can help you feel calmer, more balanced, and more in control of your choices. If you’re looking to cut back on alcohol or just want to deepen your sense of well-being, why not try adding a few minutes of meditation to your daily routine? The science - and the experience of yogis around the world - suggests it could make a real difference.

Let’s Talk: What Does This Mean for Us?

As a yoga and wellness community, these findings open some exciting doors. While this glimpse into the potential benefits of meditation is fascinating, it’s important to remember that it’s just one piece of the puzzle. What do you think about the idea of the “relaxation response” naturally guiding us toward healthier choices? Have you noticed any shifts in your habits or cravings since starting yoga or meditation?

It’s also worth considering that the study focused on Transcendental Meditation. Have you experienced similar benefits with other forms of meditation or relaxation techniques? What role do you think mindfulness and self-awareness play in breaking unhealthy patterns?

Share your thoughts and experiences in the comments below! Let’s explore together how we can support each other on our journeys to greater well-being.

Tips for yoga practitioners:

Commit to meditating twice daily for about 20 minutes to promote deep relaxation and support healthier habits, like reducing alcohol use. Schedule sessions morning and evening, as with yoga, for consistent benefits.

Adopt a non-judgmental mindset during yoga and meditation. When distractions or cravings arise, gently refocus on your breath or mantra without self-criticism. This awareness helps identify triggers and encourages mindful choices.

Enhance your yoga practice with relaxation techniques like restorative poses, pranayama, and yoga nidra to deepen relaxation and reduce stress.

Integrating these practices daily fosters inner peace and healthier lifestyle decisions.

Inspired by the research of H. Benson, Annals of the New York Academy of Sciences, 1974

doi: 10.1111/j.1749-6632.1974.tb40298.x