How to curb stress-eating: Simple 10-second breathing trick
A simple habit that helps curb overeating has been named (photo: Freepik)
During stress, many people unconsciously reach for food, but there is a simple way to help control this. Just a 10-second pause before eating can help better manage appetite and avoid overeating, according to Eating Well.
What you should do
The 10-second habit, called slow diaphragmatic breathing, is not about denying yourself food. It is about slowing down the moment enough to check whether you are truly hungry or simply emotionally overwhelmed.
Diaphragmatic breathing means breathing with the diaphragm — a dome-shaped muscle located in the upper abdomen that is the main muscle used for breathing. It is the same muscle that activates during hiccups.
This technique can help because it stimulates the parasympathetic nervous system, which helps move the body out of a stress response and into a more regulated state.
During stress, the body enters a fight or flight mode, and stress hormone levels rise, which can make highly palatable food more tempting.
Stress eating is often sudden, while physical hunger usually develops gradually. The goal of diaphragmatic breathing is not to stop you from eating, but to create enough space for a more mindful choice about what you eat.
How to do it
Here is how to practice diaphragmatic breathing:
- Place one hand on your chest and the other on your stomach
- Slowly inhale through your nose, allowing your stomach to expand while counting to five
- Slowly exhale through your mouth, counting to five
- Repeat several times. Even three to five cycles can help reduce the intensity of the urge
After completing the breathing exercise, you may still choose to eat — and that is completely fine. Sometimes food is exactly what you need. The point is to break the automatic habit of eating.
Other tips for eating during stress
- Eat consistently throughout the day. Regular meals and snacks are important. Avoiding food for too long can increase the likelihood of stress-related overeating later.
- Do not skip carbohydrates. Not getting enough carbohydrates can lead to low energy, making it harder to cope with stress.
- Use other stress management strategies. Food can be one tool, but walking or listening to music can also help.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
