When people tell me just to "Stop and breathe" I think to myself, "Could you be any more invalidating in this moment? Do you actually think breathing will help?"
The truth is, in that moment, breathing might actually be the only thing that will help. Because breathing is automatic, most people don't think much about it. However, breathing controls more than you think. If your breathing is short and quick, you might be nervous or agitated. But if your breathing is slow and steady, you will be calmed and relaxed. This is because deep breaths, will reduce the levels of our stress hormone, cortisol. When you take a deep breath, cortisol levels return to normal, respiratory rate decrease, heart rate decreases and digestion restarts.
Practicing breathing may seem like a redundant activity, however regular practice can result in feeling more present, having more control, and even weight loss.
My favorite breathing exercise the RELAXING BREATH or 4-7-8 breathing. It's quite simple, and can be subtly done anywhere. It works as a natural tranquilizer for the nervous system. The more it is practiced, the more power it will gain. I recommend starting with 3 repetitions, and working up to 10.
4-7-8 BREATHING
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath.
Now inhale again and repeat the cycle
Diaphragmatic breathing is the manipulation of breath movement which contributes to a physiological response characterized by the decrease of oxygen consumption, decreased heart rate and decreased blood pressure. It’s suggested that the focused breathing resets the autonomic nervous system and syncs the neural elements in the heart, limbic system and cortex. Basically, you can’t be in “fight or flight” response and take a deep breath at the same time. When you take a deep breath, cortisol levels decrease and your blood pressure and your heart rate decreases returning to a homeostatic level. In other words, your body goes back to normal. This exercise is a natural tranquilizer for the nervous system.
If stress is a large factor in your life, weight loss can be very challenging. If you believe your weight loss is being stunted due to stress, I recommend incorporating breathing, meditation, mindfulness and physical activity into your daily life. By decreasing stress, you will have more will power to follow through with your eating regime.
Cheerfully,
Serial Dieter 911
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