PART 6: Break through emotional Eating

An increased amount of oxygen allows your heart rate to slow down. This produces a calming effect.

1. Sit in a chair, arms at your sides, with your legs uncrossed. Or, lie down on a comfortable surface, like a bed or couch.

2. If you are able, close your eyes. Do not close your eyes while driving or operating machinery.

3. Note any tension in your muscles.

4. Slowly inhale through your nose, expanding your abdomen first. Fill your lungs next.

5. Hold your breath for 2 to 4 seconds.

6. Slowly exhale.

7. Repeat this exercise for several minutes.

Your chest should feel less constricted. You should feel less stress and tension physically and mentally. Problems haven’t gone away, but you may feel more ready to tackle them or cope with a negative emotion.

Practice Deep Breathing: Take a Rest from Your Emotions

Detach yourself from your thoughts and emotions. Imagine sitting on a hill and viewing your thoughts and feelings at the bottom of the hill. Observe your thoughts as they pass by. Or, you can stop and think about them. Tell yourself: “I have control over when and how I think about a situation.”

Put your emotional reactions to a situation or issue to rest for awhile. This helps your mind use logical thinking.