Is stress getting in the way? Any weight loss plan will fall short unless the mind is calm and cleansed. Chronic stress can make you feel sluggish and tired, and can activate hormones such as cortisol that can cause cravings and sabotage your weight loss plan. Mind/body techniques can help you control stress hormones and reduce cravings and abdominal fat. Need help getting your mind in a relaxed state? Try this simple technique:
Step 1: Calm Your Mind
1. Sit in a chair, stand, or lie on your back. You don’t have to sit cross-legged.
2. Try to calm your mind. Forget about what you’re going to make for dinner tonight, the emails you still have to respond to, and the birthday gift you still have to get for your mother-in-law.
Don’t force it, just let go of any thought that pops in your mind.
Step 2: Improve Your Posture
1. Proper posture gets air into your lungs and helps energy flow through your body.
Sit up straight, imagining a string lifting up your chest. You should feel the area between your chest and your navel lengthen.
2. As you try to improve your posture, you may find your muscles tensing up, especially around the abdomen. Consciously try to release any tension from your body.
Step 3: Breathe In Through Your Nose
1. Place one hand flat against the abdomen. Your thumb should be around your navel.
2. Breathe in through your nose at an even rate.
3. Allow your abdomen to expand, rather than your upper chest. You should feel the hand on your abdomen being pushed away from your body as your abdomen rises.
4. Count silently starting from “one”.
Step 4: Breathe Out Through Your Mouth
1. Breathe out slowly and evenly through your mouth.
2. Again, count silently. Exhalation should take about twice as long as inhalation. So if you counted to three when you inhaled, strive to count to six when you exhale, but don’t force it.
Step 5: Repeat Twice
1. Repeat this sequence two more times.
If you feel light-headed at any time, you may be breathing too quickly. If you are standing, try practicing while sitting down.
