5 Simple Breathing Techniques to Curb Emotional Eating
5 Simple Breathing Techniques to Curb Emotional Eating
Do you ever find yourself reaching for a bag of chips or a pint of ice cream when you’re stressed, bored, or overwhelmed? You’re not alone. Emotional eating is a common struggle, but the good news is that simple breathing techniques can help you regain control.
In this post, we’ll explore five easy breathing exercises that can help you pause, reset, and make healthier choices without deprivation or guilt. Let’s dive in!
Why Breathing Helps with Emotional Eating
Before we get into the techniques, let’s talk about why breathing works. When we’re stressed or anxious, our body goes into fight or flight mode, making us crave quick comfort often in the form of food. Deep, mindful breathing:
- Calms the nervous system – Slowing your breath signals safety to your brain.
- Reduces stress hormones – Less cortisol means fewer cravings.
- Creates a pause – Gives you time to ask: Am I really hungry, or just emotional?
Now, let’s explore the techniques.
1. The 478 Breathing Method
This technique, developed by Dr. Andrew Weil, is like a reset button for your mind and body. Here’s how to do it:
1.
- Sit comfortably and exhale completely through your mouth.
2.
- Inhale quietly through your nose for 4 seconds.
3.
- Hold your breath for 7 seconds.
4.
- Exhale slowly through your mouth for 8 seconds.
Why it works: The extended exhale activates your parasympathetic nervous system, which helps you relax. Try this before opening the fridge it might just change your mind!
2. Box Breathing (Square Breathing)
Used by Navy SEALs to stay calm under pressure, this method is perfect for moments when emotions feel overwhelming.
- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for 4 seconds.
Repeat for 35 rounds.
Pro tip: Imagine tracing a square with your breath each side represents one step. This visualization keeps you focused.
3. Diaphragmatic Breathing (Belly Breathing)
Many of us breathe shallowly, especially when stressed. Belly breathing helps you reconnect with your body’s natural relaxation response.
1.
- Place one hand on your chest and the other on your belly.
2.
- Take a slow breath in through your nose, letting your belly rise (your chest should stay still).
3.
- Exhale through pursed lips, like you’re blowing out a candle.
Bonus: Do this for 5 minutes daily to reduce overall stress levels, making emotional eating less likely.
4. Alternate Nostril Breathing (Nadi Shodhana)
This yogic technique balances both sides of the brain and soothes emotional turbulence.
- Close your right nostril with your thumb, inhale through the left.
- Close the left nostril with your ring finger, exhale through the right.
- Inhale through the right, then switch and exhale through the left.
Fun fact: This practice is said to harmonize logic (right brain) and emotion (left brain) perfect for making mindful food choices!
5. The Sighing Breath
Sometimes, all you need is a good sigh. This quick technique releases tension instantly.
1.
- Take a deep inhale through your nose.
2.
- Exhale with an audible ahhh sigh, letting go of all the air.
When to use it: Perfect for those sudden cravings that hit out of nowhere. Try sighing 23 times before deciding to eat.
Putting It All Together
Breathing won’t magically erase emotional eating overnight, but it’s a powerful tool to create space between your emotions and actions. Next time you feel the urge to snack mindlessly:
- Pause and notice how you’re feeling.
- Pick one technique and practice it for 12 minutes.
- Reassess – Are you still hungry, or was it just emotion?
Remember: Progress, not perfection. Even reducing emotional eating by 20% is a win!
Final Thoughts
Emotional eating is often a sign that we need comfort, not calories. By using these breathing techniques, you can soothe your nervous system and make choices that truly nourish you body and mind.
Which technique will you try first? Let me know in the comments!