Your Emotional Eating Toolkit: Breathwork

This blog post is the one of a series where we’re giving advice on tools you can try and see if they are worth adding to your ‘toolkit’ when you’re faced with emotional eating. Some tools will work for you and others you won’t find as helpful—give them a try! Did you catch our last post on journaling?

There are many ways you can practice breathwork, but at the core of every technique is a focus on how deep and the speed you inhale and exhale in order to bring awareness to your body. The main benefit of breathwork is to lower stress levels and even help calm intense emotions. But studies have shown that you may begin to also experience other benefits, such as increased focus, more self-love, better sleep, and it might even boost your immunity!

By intentionally focussing on steadying your breathing you can create a sense of calm throughout your body as you’re your heart will stop pounding in panic and may even lower your blood pressure. How often have you felt the flutter of anxiety in your chest? Or need to cry sitting painfully in your throat? Try taking a few deep breaths by extending your stomach and breathing deeply, this ‘stretch’ can help alleviate other physical things you may be feeling.

Once you can feel the physical benefits, pay attention to the dialogue in your mind. Are your thoughts still racing? Is your inner critic being very loud? While you keep breathing evenly, start to challenge your thoughts or picture a place that makes your feel calm. This way your mind will start to match your body.

Curious where to start? There are a number of types of techniques you can try, so if one isn’t working for you don’t lose hope! Plus, you can also find guided breathwork on apps that specifically talk about mindfulness—you may find it helpful to put in headphones to really focus on yourself and your breathing while separating from the busy world. If you’re feeling up for it, you can even try a yoga class that emphasizes breathing as you move your body.

Here is an easy method to start with and that you can do anywhere: using your left hand (or whichever feels comfortable!) turn it palm facing you. With your index finger on your right hand, trace from the base of your left-hand thumb up towards the nail—take a deep inhale—and then as you trace back down towards the other side of your thumb, exhale.

Of course, always do what feels good and safe for yourself. You shouldn’t be pushing yourself to the point of hyperventilation or any kind of pain or dizziness. Also, don’t feel like you need to try for an hour! Start with trying for five minutes a day—maybe when you get into bed at night or on your lunch hour—to get in touch with how you are breathing and feeling.

💛Your peace awaits.