Non-Food Ways To Lose Weight and Feel Great: Breathe More

7/10/2019

I hope you enjoyed the July 4th weekend! Sharing good times with others is a powerful way to enhance your physical and emotional health. True connection with others often provides a special kind of nourishment that is just as important to our well-being as the kind we get from food.

In my first two posts in this series on non-food ways to increase weight loss and feel great, we discussed sleeping (If you missed it, read it here!), and moving (that one is here!).

Today I'd like to share the third way that I believe you can feel great and lose weight which doesn't involve food. And that is to....

#3: BREATHE MORE

Breathe more?!

Yes! Perhaps surprisingly, you often move so fast through life that you are not actually breathing deeply enough to fully oxygenate your cells. The way you breathe can impact circulation, heart rate and stress level. Breathing correctly can boost energy and improve mood. Taking a few deep, intentional breaths throughout the day actually tricks your body into believing you are calm and relaxed (even when you're not), helping you feel more centered, more present and more focused on whatever you are doing.

So How Do I Breathe Correctly?

Healthy breathing is deeper breathing. It engages the belly and diaphragm, not just the top of the lungs and the throat. A typical method to slow down and deepen the breath involves a three-part format of (1)inhaling, (2)holding the breath and (3)releasing the breath, in various counting patterns. For example: In a 4-5-7 pattern, you would inhale for 4 counts, hold for 5 counts, and exhale for 7 counts. The counting pattern can vary, but the important thing to keep in mind is that with a relaxation breath, the exhale is longer than the inhale. Activities such as meditation, yoga, pilates and some forms of martial arts incorporate intentional, focused breathwork as part of their format.

I tell my clients that the easiest way to add deep breathing to their day is by incorporating it into their current routines. Taking three breaths during regular "transitions" throughout the day can help create a feeling of calm and focus, and set off a much needed relaxation response to your nervous system. For example, you can pause and take some deep breaths:

when seated before starting the car,
when returning to your desk after a restroom or water break,
before beginning a new task at your desk or at home.

Breathing And Digestion

Believe it or not, breathing and metabolism are very closely linked. When you are racing through your day as though your life depends on it, your body takes that very literally. Your frantic pace is a signal to your body that you are in some sort of danger, and switches your nervous system into "emergency mode." All your body's energy then is directed to your limbs to help you "escape" the danger (even if you are "escaping" from a demanding boss, screaming kids or a short deadline), and it also stops digesting your food. This is why stress is not a good thing when you are trying to lose weight. When stressed, the energy typically used for digestion gets diverted to places in your body where the need is perceived to be greater. (It is also one of the reasons why stress often leads to a stomach ache.) In contrast, when you breathe slowly and deeply, you are telling your body that "all is well," and so it will utilize its full metabolic power to digest your lunch.

Let's look at how breathing more on a daily basis benefits weight loss and well-being:

You'll digest your food better. Full metabolic capacity is utilized when your body is in a relaxed state, as described above.
You'll improve your metabolism. Taking ten deep breaths before each meal ensures that your body knows it can digest your food fully and completely because "all is well."
You'll feel more relaxed. Deep, steady breathing slows your heart rate and improves circulation. You literally slow your body down, which results in a more relaxed state.
You'll be more focused and have better concentration. Relaxation of your nervous system allows you to put your attention where you want it, without the racing mind.
You'll have more energy. Fully oxygenated cells help you feel more energetic.
You'll be happier. When you use deep breathing throughout the day, you feel less nervous and jittery. Stress relief that comes from proper breathing is real. In fact, clinicians have been experimenting with the use of breathwork to treat depression and some anxiety disorders.

So breathe deeply to experience your days in a healthier, more positive way. Your mind, body and waistline will thank you.

If you want to learn more about food and non-food ways to create healthy habits, and how you can feel great in your body (without losing your mind), send me an email, or call me at (201) 803-3257.

I'm also offering a free Discovery Call to discuss your health needs and how I can help you. Click here to schedule your free half-hour phone session with no obligation.

Let's talk!

In Good Health,