There 3 breathing techniques that I personally found so powerful and they really helped me take control of my emotional eating. They are '365 Breathing', Notice and EASE' and 'power of neutral'. I really can't say how much these tools helped be, but I was consistent with them, which is key.
So make this agreement with yourself to do the techniques, and not just read about them.
365 - 3 times a day, 6 breaths a minute, for 5 minutes.
This is a short breathing technique that was inspired by David O'Hare's "365" method and only takes a minute each time, but it can really help you to stay grounded, centred, it lowers stress hormone, cortisol, can calm the nervous system and help you feel calm and relaxed throughout the day.
It can also help to stop emotional eating as it lowers the amount of negative thoughts and feelings.
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The "365" represents 3 times a day, 6 breaths in a minute, 5 times a day. You do need to be consistent for it to make real changes, but so simple and so worth the effort of finding the time in the day. By doing this, you are allowing your body to go into 'heart coherence', which means your heart and brain are in sync and all of your body systems are running well for optimal health and better life.
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How to do 'Heart Coherence Breath'
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Find somewhere quiet where you won't be disturbed for 5 minutes. Best to be sitting down in a comfortable chair with your back in an upright position.
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Using the pacer above, which is set for 5 seconds, take a slightly slower deeper breath in through your nose and then as you breath out, gently breath out through your mouth as if you are gently blowing through a straw.
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Have your eyes open, but they can focused on a spot somewhere in the room and then keep your focus on your heart area too. This helps you to stop any intrusion of thoughts.
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Repeat this for 5 minutes. You can set a timer on your phone for 5 minutes.
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Do this 3 times a day, each day. Try to do it first thing in the morning, just before lunch and then again just before bed.
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Being consistent is what makes the difference.
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Remember, 3 times a day, 6 breaths a minute, for 5 minutes each day.
The other two powerful techniques that are really great at helping you take control of your negative thoughts and noticing what thoughts drive you to emotionally eat. These are from HeartMath, which is science based and proven techniques that help to calm the nervous system, lower stress, and help your body to be healthier.
The first one is 'Notice and Ease'. This really helps you change your thinking patterns and stop emotional eating in the moment. Practice this one first and then move onto 'power of neutral'.
Notice and Ease – Release stressful feelings and stop negative emotions.
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Notice and admit what you are feeling
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Try to name the feeling
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Tell yourself to e-a-s-e as you gently focus in your heart, relax as you breathe and e-a-s-e the stressful feeling out.
Practice notice and ease at least 10 times a day at home, work, talking on the phone, driving in the car, standing in a queue, etc.
Use notice and ease right before you start eating or even when you are eating to bring balance to what you eat and how much.
Once you have practiced Notice and ease 10 times for 3 days then add 'Power of Neutral'.
Power of Neutral – for neutralising and discharging stressful emotions.
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Take a time out, breathe slowly and deeply. Image the air entering and leaving through the heart area or the centre of your chest.
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Neutralize the stressful thoughts and feelings as you continue to breathe
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Continue until you have discharged the emotional charge.
Try to disengage from your stressful thoughts and feelings as you continue to breath. Continue until you have neutralized the emotional charge.
Practice power of neutral 10 times for 4 days at least.
After you use both these tools and admitted what you are feelings, if you were unable to ease the stress out use neutral to help you align your heart, mind and emotions to neutralize the stressful feeling.
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It gives you the chance to take time out and helps you choose to step back from the stressful situation.
Helps draw the energy out of your head, where negative thoughts and feelings get amplified. It helps you release the emotional discharge.
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As you practice power of neutral you will build your power to stop intrusive disturbing thoughts and feelings.