Restore balance in your relationship with food: 12 essential tips
1. Deep and conscious breathing
- How it works: Slow and deep breathing activates the parasympathetic nervous system, responsible for relaxation.
- Practical exercise:
- Inhale deeply through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Slowly exhale from your mouth for 6 seconds.
- Repeat for 5–10 minutes.
2. Physical activity
- How it works: physical activity, even light, reduces stress and releases endorphins, favoring the return to balance.
- What to do:
- Take a walk outdoors.
- Try stretching or yoga to relax your muscles and release tension.
3. Connect to the present moment
- How it works: mindfulness reduces emotional activation by bringing attention to the “here and now.”
- Practical exercise:
- Notice 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell and 1 you can taste.
4. Recognize emotions
- How it works: giving a name to emotions reduces their intensity.
- What to do:
- Ask yourself: “What am I feeling right now?” (for example, anxiety or frustration).
- Remember that emotions are temporary and do not define you.
5. Cardiac coherence
- How it works: training breathing and heart rhythm together calms the nervous system.
- Practical tool:
- Use biofeedback apps or devices to guide you in synchronizing breath and heartbeat.
6. Stimulating the senses
- How it works: sensory cues can help a person move out of a state of hyperarousal or hypoarousal.
- What to do:
- Light a scented candle or listen to relaxing music.
- Take a warm shower or apply a cold compress to your face.
7. Talk to someone
- How it works: Expressing what you feel helps you to process emotions and release stress.
- What to do:
- Share your thoughts with a trusted person or write in a journal.
8. Digital breaks
- How it works: reducing digital stimuli (notifications, screens) helps to calm the brain.
- What to do:
- Turn off the phone for 10–15 minutes.
- Spend time on a screen-free activity, such as reading or drawing.
9. Mindful eating
- How it works: eating nutritious foods can positively affect mood.
- What to do:
- Drink a glass of water and choose a light, balanced meal (avoiding refined sugars).
10. Rest and sleep
- How it works: sleep restores the nervous system and reduces emotional reactivity.
- What to do:
- Take a short rest or try a guided meditation to restore your energy.
11. Exercises with biofeedback
How it works: Biofeedback helps monitor and regulate body responses in real time, such as heartbeat, breathing and muscle tension. With the help of these devices, you can learn to bring your body back into balance.
Practical exercise:
- Use a biofeedback device to monitor your heart rate.
- Focus on cardiac coherence: breathe deeply and try to synchronise your heartbeat with a calm, regular rhythm.
- Practise for 5–10 minutes, 2–3 times a day.
12. Personalised nutrition
How it works: a balanced diet tailored to your needs provides essential nutrients that support mood and nervous-system regulation. Avoid foods that cause blood sugar spikes, which can negatively affect emotions.
What to do:
- Balance macronutrients: Include protein, healthy fats and complex carbohydrates at each meal.
- Key micronutrients: Ensure an adequate intake of magnesium (to relax your muscles), vitamin B6 (for serotonin production) and omega-3 (for brain health).
- Consult a professional for a personalised meal plan that supports your emotional balance.