This is a technique that can help you change your emotion in the moment, which can really help with emotional eating. It is from HeartMath and focuses on breathing whilst focusing on your heart. 

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To begin doing this, make you you have practiced Heart centred breathing a few times.

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This is for in the moment of wanting to eat, when you aren't physically hungry.

 

Step One - If you go to eat something and you are not hungry, STOP & notice what you are feeling or thinking, are you bored, upset, sad, anxious, tired, happy, stressed, unhappy, fed up, angry, or just don't know why', then follow this quick routine.

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Step Two - Say the emotion out load and then begin breathing in for the count of 5 and out for 5 as you imagine breathing into your heart and say 'EASE'. Keep breathing this way until you feel calmer, and more relaxed.

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Repeat this as much as possible and you will be training your brain to feel calmer each time you are wanting to eat and you will find it happens less and less.

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You can use the pacer below to keep more focused.