Breathing and Healthy Eating

Blueberries

How correct breathing supports healthy eating habits and weight management

Correct breathing can significantly support healthy eating habits by promoting better digestion, reducing appetite, reducing stress and enhancing mindfulness around food. Here's how:

Improves Digestion
Deep, diaphragmatic and nasal breathing increases oxygen flow to the digestive system, enhancing its efficiency. Proper breathing also stimulates the vagus nerve, which plays a key role in activating the "rest and digest" response, ensuring food is digested optimally.

Decreases caloric demand and drives healthier food choices
Correct breathing reduces the demand for food and leads to an decrease in the calories intake and hunger pangs from the hormone ghrelin. It has also been know to drive a desire for heathier food. Additionally, it makes it easier to stick to healthy eating windows (e.g. 10am-6pm)

Balances Appetite Hormones
Proper breathing regulates cortisol levels. Chronic stress and improper breathing can disrupt cortisol, leading to imbalances in appetite hormones like ghrelin (hunger hormone) and leptin (satiety hormone). Controlled breathing supports hormonal balance, which is key for healthy eating patterns

Reduces Stress and Emotional Eating
Stress often triggers shallow, rapid breathing, which can lead to overeating or choosing unhealthy comfort foods. Practicing slow, intentional breathing activates the parasympathetic nervous system, helping to calm the body and reduce cravings driven by stress or emotions.

Encourages Mindful Eating
Conscious breathing creates awareness, allowing you to focus on the act of eating. This promotes slower eating, giving your brain time to recognize fullness signals, and helps prevent overeating.

Enhances Taste and Satisfaction
Mindful breathing slows you down during meals, allowing you to savour flavours and textures. This increases satisfaction with smaller portions and reduces the tendency to overindulge

Practical Tips for Using Breathing to Support Healthy Eating:
Before Meals: Take 5-8 diaphragmatic and nasal slow breaths to calm your nervous system and transition to a "rest and digest" state.
During Meals: Pause between bites, taking a breath to focus on your body's hunger and satiety cues.
After Meals: Practice relaxed breathing to aid digestion and avoid post-meal stress. A short ten minute walk with conscious breathing boost the digestion process even more.

By integrating proper breathing techniques into your daily routine, you create a supportive foundation for healthier eating behaviors and overall wellbeing.