A Simple Breathing Technique To Curb Overeating

Maybe something so simple as taking a few conscious breaths can help us stay on track with our diet, even when holiday temptations abound.

Conscious breathing - or being attentive to the sensations of inhalation and exhalation - relaxes the body, heightens sensory perceptions, and brings us into the present moment. In this state we are more likely to make wise food choices, and avoid overeating.

Breathe To Save Room

Here is an easy but effective conscious breathing technique from Rebecca Clio Gould, a Certified Integrative Nutrition Health Coach. She calls it “Save Room for Breath.” It requires little time and minimal effort, and might make staying on track at mealtime a little easier.

When sitting down for a meal, or snack:

  1. Before eating, take a few moments to breathe. With eyes open or closed (closed is recommended) notice the air entering your nose, and enjoy its cooling passage down your windpipe. Revel in the sense of fulness created as your stomach expands, and lungs fill. Then, notice how the body softens as soothing warm air is exhaled. As few as three of these conscious breaths will do.
  2. Now, with eyes open (or closed) begin eating. Eat slowly, maintaining the same sense of ease and fulness you experienced while breathing. Know that each breath is reaching and nourishing all the body’s cells. Throughout the meal, respiration should remain free and light.

Breathing into an overstuffed belly is not only physically uncomfortable, but can trigger guilty thoughts, and feelings of remorse or shame. By paying attention to our breath, we can choose to put the fork down before an overindulged stomach starts to crowd the lungs and fight with our waistband.

Follow The Air

Conscious breathing, because it reminds us to chew food slowly and thoroughly, also helps us avoid problems such a heartburn, and indigestion. When the body is relaxed and processing a manageable amount of food, our digestive organs function more efficiently. Chances are, fewer antacids will be required, and glucose levels are more likely to remain stable, as well.

Breath in...Breath out...Follow the air...Notice how your body relaxes...Notice how your body reacts...From the tips of your toes...Feel them resting...Relaxing...Let your feet loose...Breath in...Breath out...Notice how that feeling of relaxation propagates up through your entire body...Feel the air...” ~ K.J. Kilton, Bella’ s Dilemma

Source: OmTimes

Get A Free 7 Day Diabetes Meal Plan

Get a free 7-Day Diabetes Meal Plan from Constance Brown-Riggs who is a Registered Dietitian-Certified Diabetes Educator and who is also a national spokesperson for the American Dietetic Association.

Just enter in your email below to download your free Diabetes Meal Plan.

By clicking Submit, you agree to send your info to InformationAboutDiabetes.com who may contact you with updates and information and we agree to use it according to our privacy policy.

More Articles

Chamomile tea has long been prized for its calming properties, but few people realize it’s also beneficial for glucose regulation. Traditionally,...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns. The trace...

One way to ensure our body gets a variety of nutrients is eating nutrient-dense foods, and one of the most nutrient-dense foods on our planet is...

It would be interesting to know how many people with diabetes actually use blood glucose control solutions to regularly check the accuracy of...

A mood is an internal state or condition of feeling. It colors everything else we experience, much like colored sunglasses add a tint to...

More Articles

Hot weather does not directly alter blood glucose levels. However, sweltering temperatures affect our metabolism and the release of hormones. Heat...

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Those who have not yet been diagnosed with type 2 diabetes can greatly reduce their susceptibility by doing one key...

Although diabetes is common, many people who have been diagnosed do not completely understand how it develops or whether it is hereditary....

With such a marked increase in the number of new diabetes cases, more people are wondering if type 1 diabetes...

It would be interesting to know how many people with diabetes actually use blood glucose control solutions to regularly check the accuracy of...

Any sweetener you use to replace table sugar is a sugar substitute. One type of sugar substitute is artificial sweetener. Three other types...

One way to ensure our body gets a variety of nutrients is eating nutrient-dense foods, and one of the most nutrient-dense foods on our planet is...

Diabetes is a health condition that disrupts the body’s normal production of insulin. Currently, more than one million Americans are diagnosed...

Chamomile tea has long been prized for its calming properties, but few people realize it’s also beneficial for glucose regulation. Traditionally,...

The different sugar content of fruits can be confusing when you are trying to manage your...

A diabetes meal plan is a guide indicating what types of foods, and how much of them, people should eat at meal and snack time. Following a meal...

Not only is dry skin uncomfortable, but scratched or cracked skin is also susceptible to bacterial and fungal infections – common medical...

=It’s helpful to know the difference between a food’s total grams of carbohydrate, and net grams of carbohydrate since only net carbs affect blood...

For many diabetics, muscle pain is just a normal part of life. Prolonged exposure to high blood sugar levels can cause what's called diabetic...