Just as shallow breathing can elicit the "fight or flight" response, deep diaphragmatic breathing will help you "rest and digest" and reach your weight loss goal.
Step 1
Sit upright in a comfortable chair or cross-legged on a cushion. Make sure your clothing is loose enough so as not to restrict your stomach.
Step 2
Bring one hand to your abdomen, just below your belly button. Place your second hand just bellow your collarbone.
Step 3
Inhale. Start inhaling from your lower belly. You should feel the hand on your abdomen rise. Bring the inhale all the way up to the hand on your collarbone, completely filling your torso with air. It can help to imagine that your torso is an empty glass of water filling from the bottom up.
Step 4
Exhale. On the exhale, imagine your torso is a full glass of water, emptying from the top down. You will first feel the hand on your collarbone sink, followed by the hand on the belly.
Step 5
Repeat this cycle at least 10 times. By doing so, you will release endorphins and dopamine into the bloodstream, creating a sense of calm. In addition, blood flow will return to the core of your body, giving you the green light to rest and digest.
Tips and Warnings
- With regular practice, you will be able to call on this breathing technique in any stressful situation. Diaphragmatic breathing not only signals to your body to release gastric juices and fully digest your food, but the relaxed state also will help you ride out food cravings.
References
- "Chaos or Calm: Rewiring the Stress Response"; Carrie Demers; 2004
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