Below are different breathing exercises you can try to slow down your meals and get you into the relaxation response, where all healing, maintenance and repair happens.

Diaphragm Breathing

This is taken from Activate Your Vegas Nerve by Dr Navaz Habib. The vegas nerve is what allows you to shift from stress response to relaxation response. It also has a big role to play in improving digestion. I have just discovered this and I LOVE it!

#1 Sit up straight without allowing your back to rest against anything.

#2 Exhale completely.

#3 Put your right hand on your chest and your left hand just above your belly button.

#4 Breath in through your nose for 5-7 secs, allowing only your belly to rise

#5 Hold it in for 2-3 secs

#6 Exhale through your mouth for 6-8 secs, allowing only your belly to fall

#7 Hold your breath for 2-3 secs

A good way to remember this sequence is:

Nose in 7    hold for 3      mouth out 8     hold for 3

Box Breathing

Think you can't meditate? Think again. Follow the audio. NB: the box mentioned is a flat square, as shown above (not a 3D shape).

If the audio player doesn't work, go to