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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Day 23 – Stress Relief & Breathing
We’ve already looked at how stress affects overeating. Stress is one of the primary
triggers for overeating and eating mindlessly. It is easy to turn to food during
emotionally trying moments of our lives.
Deep breathing is a great way to combat overeating, and is much healthier than
overeating as a way to cope. It calms the system and helps purify the body.
Regaining emotional control is imperative to your weight control program
With each inhalation, oxygen (pure air) enters into our body and triggers the
transformation of nutrients into fuel. With each exhalation carbon dioxide (toxic air) is
eliminated from our body. The presence of oxygen purifies the bloodstream and
helps invigorate each cell. A sufficient amount of oxygen is required to maintain the
vitality of our organs, especially our brain.
In normal conditions, the body follows a natural breathing pattern, which is slow and
regulated. Under stress, when the body shows symptoms such as tightening of
muscles, distractions, anxiety, hyperactivity and angry reactions, breathing becomes
quick and shallow. We tend to hold our breath without realizing it, and we do this
frequently.
With restricted breathing, inflow of oxygen is restricted. Lungs are unable to exhale
the stale airs and residual toxins build up inside the body. Under stress, the stiff
muscles restrict the circulation of blood. So, even less oxygen comes in, and even
fewer toxins are removed. It affects the healthy regeneration of cells.
Besides being a source of overeating, medical studies show that the oxygen-starved
cells are a major contributing factor in cancer, immune deficiency, heart disease and
strokes. Breathing also affects our state of mind, and consequently, makes our
thinking either confused or clear.
When breathing is slow, deep and full, the lungs work more; the diaphragm moves
well, the intercostals, back and abdominal muscle work, drawing in extra oxygen to
the bloodstream. Increased oxygenation purifies blood and stimulates healthy
functioning of cells, glands and muscles.
Deep breathing releases tension, and increases endorphins, which give you a sense
of well being. Hence, a regulated and mindful breathing pattern has been held vital
to maintaining the highest level of physical health, and regaining emotional control.
You can become more focused on the problem at hand while using a healthier
diversion than food as a coping mechanism.
Here is a simple breathing exercise that you can try anytime your feel stressed:
Close your eyes and focus on your breathing. Take very long and very deep breaths
through your nose.
Each time you breathe in, hold it for 2 to 3 seconds, and then slowly exhale. Continue
this breathing until you feel very calm and peaceful. This usually takes a couple of
minutes. Take as long as you need. It is different for everyone.
This can be done any time of day and as often as needed. If you have high blood
pressure, just breathe in and out, long controlled inhalations and exhalations (without
holding the breath.)
Until you can control the cause of the emotional turmoil, dealing with the internal
reaction to it is important to your weight loss program.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: egg white omelet with vegetables, whole-wheat toast, coffee with fat-
free creamer = 1 carb, 1 veg., 1 protein
Snack: fat-free cottage cheese, cherries = 1 fruit, 1 dairy
Lunch: vegetables and brown rice with tofu = 1 veg., 1 carb, 1 protein
Snack: yogurt, mango = 1 fruit, 1 dairy
Dinner: seafood pasta (whole wheat) in low-fat white sauce, salad, and a
glass of white wine =1 protein, 1 veg., 2 carb
Total = 3 proteins, 4 carbs (starchy), 3 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Over the years your bodies become walking autobiographies, telling friends and
strangers alike of the minor and major stresses of your lives.
~Marilyn Ferguson
We’ve already looked at how stress affects overeating. Stress is one of the primary
triggers for overeating and eating mindlessly. It is easy to turn to food during
emotionally trying moments of our lives.
Deep breathing is a great way to combat overeating, and is much healthier than
overeating as a way to cope. It calms the system and helps purify the body.
Regaining emotional control is imperative to your weight control program
With each inhalation, oxygen (pure air) enters into our body and triggers the
transformation of nutrients into fuel. With each exhalation carbon dioxide (toxic air) is
eliminated from our body. The presence of oxygen purifies the bloodstream and
helps invigorate each cell. A sufficient amount of oxygen is required to maintain the
vitality of our organs, especially our brain.
In normal conditions, the body follows a natural breathing pattern, which is slow and
regulated. Under stress, when the body shows symptoms such as tightening of
muscles, distractions, anxiety, hyperactivity and angry reactions, breathing becomes
quick and shallow. We tend to hold our breath without realizing it, and we do this
frequently.
With restricted breathing, inflow of oxygen is restricted. Lungs are unable to exhale
the stale airs and residual toxins build up inside the body. Under stress, the stiff
muscles restrict the circulation of blood. So, even less oxygen comes in, and even
fewer toxins are removed. It affects the healthy regeneration of cells.
Besides being a source of overeating, medical studies show that the oxygen-starved
cells are a major contributing factor in cancer, immune deficiency, heart disease and
strokes. Breathing also affects our state of mind, and consequently, makes our
thinking either confused or clear.
When breathing is slow, deep and full, the lungs work more; the diaphragm moves
well, the intercostals, back and abdominal muscle work, drawing in extra oxygen to
the bloodstream. Increased oxygenation purifies blood and stimulates healthy
functioning of cells, glands and muscles.
Deep breathing releases tension, and increases endorphins, which give you a sense
of well being. Hence, a regulated and mindful breathing pattern has been held vital
to maintaining the highest level of physical health, and regaining emotional control.
You can become more focused on the problem at hand while using a healthier
diversion than food as a coping mechanism.
Here is a simple breathing exercise that you can try anytime your feel stressed:
Close your eyes and focus on your breathing. Take very long and very deep breaths
through your nose.
Each time you breathe in, hold it for 2 to 3 seconds, and then slowly exhale. Continue
this breathing until you feel very calm and peaceful. This usually takes a couple of
minutes. Take as long as you need. It is different for everyone.
This can be done any time of day and as often as needed. If you have high blood
pressure, just breathe in and out, long controlled inhalations and exhalations (without
holding the breath.)
Until you can control the cause of the emotional turmoil, dealing with the internal
reaction to it is important to your weight loss program.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: egg white omelet with vegetables, whole-wheat toast, coffee with fat-
free creamer = 1 carb, 1 veg., 1 protein
Snack: fat-free cottage cheese, cherries = 1 fruit, 1 dairy
Lunch: vegetables and brown rice with tofu = 1 veg., 1 carb, 1 protein
Snack: yogurt, mango = 1 fruit, 1 dairy
Dinner: seafood pasta (whole wheat) in low-fat white sauce, salad, and a
glass of white wine =1 protein, 1 veg., 2 carb
Total = 3 proteins, 4 carbs (starchy), 3 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Over the years your bodies become walking autobiographies, telling friends and
strangers alike of the minor and major stresses of your lives.
~Marilyn Ferguson