Welcome to 'Peaceful Eating Techniques', I look forward to supporting you on your journey to food freedom. 

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Along with your 8 weeks of Emotion, Body & Belief Code sessions to clear energetic imbalances, trauma and transform beliefs there are 2 techniques that can really help you make great changes to your eating habits and how you feel about yourself.

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They are Mindful Eating & 'Heart Focused Breathing'.

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The first technique is Mindful Eating. Which is a simple process of focusing on what you are actually eating and eating food mindfully, so you are allowing your body to listen to the signals that your brain is sending and noticing when you are feeling hungry and when you are feeling full.

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There are 4 simple rules that can really help you take control of emotional eating.

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1. Eat only when you are physically hungry. (Do 'Harmony Breath' if you want to eat, but you aren't physically hungry)

2. Eat really slowly and savour each bite of food, and chew every mouthful at least 20 times.

3. Eat whatever you want, not what you think you should eat. 

4. Eat when you are hungry and not over hungry and stop when you feel full

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MINDFUL EATING - Learn more

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The second technique is Heart Focused Breathing.  Heart Focused Breathing is a scientifically researched state in which your heart, mind and emotions are aligned and in sync. It reflects a smooth, harmonious heart rhythm pattern, measured by heart rate variability. In this state, your nervous system functions optimally, and you experience increased emotional stability, mental clarity and resilience.

HeartMath techniques are simple, evidence-based tools. They are designed to shift your emotional state, regulate your nervous system and bring your heart rhythms into a more coherent state. 

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Benefits of Heart Coherence:

• Balances the nervous system, immune, digestive,

• Activates rest and digest

• Reduces fight and flight

• Lowers stress levels

• Reduces anxiety, anger, overwhelm

• Lowers blood pressure

• Better sleep

• Balances mind and body for physical, emotional and mental wellbeing​

 

By listening to our needs, we can begin to address them and change patterns easily and the more we do this, the more we are sending signals to the brain to say, 'I am okay' and then relax again, without the need to swallow our emotions. You may find it surprising when you start to listen to your thoughts and feel your emotions and realise how easy it is to let them go.

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They may be stressful feelings around the following, so just notice throughout the day, take a little time out and see if you have a negative thought, it may be about:

Work stress - someone upset you, or put pressure on you to finish something, feelings of overwhelm, anger, judgement etc. 

Self Image Stress - feel uncomfortable in your body, self judgement, seeing yourself in a mirror and sent you in a spiral of negative thoughts, not feeling good enough.

Illness & Pain Stress - If you have aches and pains, it can leave you feeling low and stressed. not feeling 100% for any reason can leave you feeling stressed and tired.

Family & Friend Stress - worried about what you said, or text message not answered or read wrong, being left out, annoying friends.

Relationship Stress - Worries about relationship issues, feeling trapped, unappreciated, hurt, jealous, unloved and isolated.

Past Diet & Food Stress - feeling guilty for eating something, feeling deprived, yo-yo dieting, telling yourself not to eat certain foods, saying "I will get fat for eating this", "I mustn't eat this", "I should have exercised today", "Ill start eating better tomorrow" and so much more that can cause food stress.

Judgemental thoughts of others

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There are so many little stresses in our lives, that we don't realise how much of a negative affect they can have on our emotional state and wellbeing. By noticing and applying a simple breathing technique can make great changes to your eating patterns and your life.

 

Heart Focused Breathing - This is the basis of all the breathing techniques. Try to practice this as much as you can throughout the day. It helps to balance, calm and helps you stay present.

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1. Focus on your heart area and imagine breathing in and out of your chest. Breathing in for 5 seconds and out for 5 seconds. 

 

Quick Coherence Technique - Try to practice this at least 4 times a day. Before breakfast, lunch, dinner and before you reach for a snack. Do 5 minutes or longer sessions each time and build a new stress baseline of coherence, and you will soon notice the benefits. This technique brings your body into coherence, which means your nervous system. digestion, immune system with be aligned and balanced. 

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1. Focus your attention in your heart area. Imagine your breath is flowing in and out of your chest area, breathing a little slower and deeper than usual. Inhale in for 5 seconds and out for 5 seconds.

2. Bring in an elevated emotion, such as appreciation, love, gratitude or care for someone, something in your life.

 

Notice and Ease - Practice this for the first 3 days and throughout the 8 weeks. As soon as you notice any thoughts about food, do Notice and Ease, and see what emotion is behind the thought. Always use this before you eat a meal and even while you are eating, to bring balance and calm.

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1. Notice and admit what you are feeling.

2. Try to name the feeling.

3. Tell yourself to E-A-S-E, as you gently focus in your heart area and relax as you breathe and E-A-S-E the stressful feeling out.

 

Power of Neutral - Practice this after the 3 days and throughout the 8 weeks. This helps you disengage and neutralise strong emotional feelings, overthinking and negative self talk. 

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1. Take a time out, breath slowly and deeply. Imagine the air entering and leaving through the heart or chest area.

2. Neutralize the stressful thoughts and feeling as you continue to breath focusing on your heart area. continue until you have neutralized emotional charge.

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Freeze Frame Technique - Practice this in week 2 along with other ones you have learned. This helps you change your responses and triggers to stressful moments.

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1. Acknowledge the problem or issue and any attitudes or feelings about it.

2. Focus in the heart area and imagine your breathe is flowing in and out of your chest area, breathing slower in for 5 seconds and out for 5 seconds.

3. Bring an elevated emotion such as appreciation, love, gratitude or care for someone, something in your life.

4. From this more objective place, ask yourself what would be a more efficient or effective attitude action or solution.

5. Just observe any subtle changes in perceptions, attitudes or feelings. Act in the new insights.

 

Attitude Breathing Technique - This is for when you are finding it hard to change your feelings with the above techniques. Helps to anchor and reinforce positive emotions, so they happen naturally.

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1. Admit the feeling or attitude that you want to change, such as anger, anxiety, blame, sadness, self judgement, boredom, guilt, overwhelm etc.

2. Breath a replacement attitude, by selecting a positive attitude and then breathing the feeling of that new attitude into the heart area and slowing down your breath as you focus on the new attitude. It may be:

• Breathe compassion and non-judgement

• Breathe neutral to chill out

• Breathe calm and balance

• Breath ease and peace or create your own.​​​

 

15 Minutes Daily Practice 

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Morning -

5-10 minutes 'Quick Coherence Technique'

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Throughout the day - 

Set a mindfulness timer to ping each hour throughout the daytime. Then practice the following techniques. Practice one of each and see which ones you like to use.  

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'Notice and Ease' - To stop in the moment stressful emotions.

'Power of Neutral' - For when you are having a check in to see how you are feeling, with mindful bell.

'Attitude Breathing' - If you are feeling overwhelmed, angry or about to eat something when you aren't physically hungry.

'Freeze Frame Technique'  - When you have an issue or problem that is making your feel anxious, overwhelmed etc.

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Evening -

5-10 Minutes 'Quick Coherence Technique'​​​​