This is a blog that strives to give those of us who suffer from eating disorders various tools and tips to help us in our recovery journey. NOTE: Everything posted on this blog are MY thoughts and experiences, and should not replace professional advice. You should consult professionals who are experienced in the treatment of eating disorders.
Doing Yoga or Tai Chi can be highly beneficial in eating disorder recovery because they promote mindfulness, body awareness, and stress reduction without focusing on weight or appearance. Both practices encourage present-moment awareness, helping individuals reconnect with their bodies in a non-judgmental way. They can reduce dissociation (feeling disconnected from the body), which is common in eating disorders. Yoga and Tai Chi can help to reduce stress and anxiety by activating the parasympathetic nervous system, promoting relaxation and reducing stress-related eating disorder triggers. They also lower cortisol levels (the stress hormone), which can help regulate appetite. Many people with eating disorders struggle with compulsive exercise. Yoga and Tai Chi offer gentle, intuitive movement rather than intense, calorie-driven workouts. These practices focus on how the body feels rather than how it looks, fostering self-compassion. Both disciplines teach breathing techniques and meditative focus, helping individuals cope with urges, anxiety, and emotional distress. Practicing self-compassion through movement can counter negative self-talk and perfectionism often associated with eating disorders. The gentle movements can improve digestion and circulation, which may be disrupted by eating disorders. Certain yoga poses (like twists and forward bends) can help with bloating and discomfort from reintroducing foods into recovery. Attending yoga or Tai Chi classes (especially trauma-informed ones) can provide social support and a sense of belonging without a focus on appearance or fitness levels. Classes in your area can be found by googling yoga (or tai chi) classes near m e. Those of us who are not in a financial position to pay for classes can find guided lessons on You Tube, including all levels. I would suggest you check out the you tube videos before you decide to sign up for an actual class, if this is something you are interested in. Trying it out via youtube videos may save you from spending money on a class that you find out is not for you.
FINAL THOUGHTS:
I know and believe that those of us who suffer from an ED of any type can beat it. It is hard work and at times feels impossible; but I am sure it is a goal that is obtainable to all of you out there.
KEEP YOUR CHIN UP! Take baby steps towards your recovery, put one foot in front of the other and know, with a capital K, you CAN do it. Even if you can’t see it now, the world needs you!
Breathing techniques are powerful tools for reducing stress, calming the mind, and improving overall well-being. By focusing on your breath, you can bring your body and mind into a state of relaxation. There are several breathing techniques that you can use. Choose the one that is best suited for you. All of these techniques require practice, practice, practice! Practicing a technique should be done while you are calm. This allows your brain to go to the breathing style and come to the front of your brain quicker when you are stressed and/or anxious. I do my practicing during tv commercials, after all what else do you have to do when watching the incessant commercials. I find that combining a mantra while breathing in and a separate mantra when breathing out has become very helpful to me. Such as breathe in and say to yourself “I breathe in calm”, while breathing out I repeat “I breathe out fear”. You may want to find your own mantra(s) that speak to you. Practicing this way, especially when in a calm state, helps to not only calm ourselves but to rewire our brains with positive beliefs. All types of breathing techniques begin with sitting or lying down in a comfortable position. After that each technique is different with different steps.
Diaphragmatic breathing, also known as abdominal breathing, involves breathing deeply into your diaphragm rather than shallowly into your chest. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while your chest remains relatively still then exhale slowly through your mouth, feeling your abdomen fall. That’s it! Repeat for 5-10 minutes.
The 4-7-8 breathing is a type of pranayama, or focused breathing, that uses controlled breath to improve physical and mental health. This technique was developed to bring a person’s nervous system out of “flight or fight” response. 4-7- 8 breath work stimulates the vagus nerve, which engages the body’s relaxation response, and can positively impact cardiovascular, respiratory and gastrointestinal systems. Inhale quietly through your nose for a count of 4, hold your breath for a count of 7 then exhale completely through your mouth for a count of 8, making a whooshing sound. Repeat the cycle 4 times.
Box breathing, also known as four-square breathing, is a simple and effective technique. Inhale slowly through your nose for a count of 4, hold your breath for a count of 4, exhale slowly through your mouth for a count of 4 then hold your breath for another count of 4. Repeat for 4-5 minutes.
Alternate nostril breathing, or Nadi Shodhana, helps balance the mind and body. Close your right nostril with any finger that is comfortable. inhale deeply through your left nostril, then exhale through your left nostril. Release your right nostril after exhaling. Next close your left nostril with any finger. Inhale deeply through your right nostril then exhale through that nostril. Repeat for 5-10 cycles.
FINAL THOUGHTS:
I know and believe that those of us who suffer from an ED of any type can beat it. It is hard work and at times feels impossible; but I am sure it is a goal that is obtainable to all of you out there.
KEEP YOUR CHIN UP! Take baby steps towards your recovery, put one foot in front of the other and know, with a capital K, you CAN do it. Even if you can’t see it now, the world needs you!
Meditation is a practice where you focus your mind to reach a state of calm, clarity, and emotional balance. Meditation has been used to help create mental well-being, reduce stress, and enhance self-awareness for thousands of years dating all the way back to 5000 BCE. This is a tool where practice, practice, practice helps to make it more effective. Mediation is not a quick fix. This practice will NOT produce instant lasting results in the beginning. It is a well established fact that it takes about 21 days for our minds to actually believe what we are trying to teach it. Remember, practice makes everything work better. So practice, practice, practice!
Using meditation is a powerful tool for ED recovery because it helps cultivate mindfulness, emotional regulation, and a healthier relationship with food and the body. Meditation helps individuals become more present in the moment, making it easier to recognize hunger and fullness cues rather than acting on automatic, disordered behaviors. It allows space to observe thoughts without judgment, reducing negative self-talk and body dissatisfaction. Eating disorders are often fueled by stress, anxiety, and perfectionism. Meditation lowers cortisol levels, promoting a sense of calm and control. It can help prevent stress-induced urges to binge, restrict, or engage in other disordered behaviors. Meditation strengthens the ability to sit with uncomfortable emotions rather than numbing them through food-related behaviors. It fosters self-compassion, helping to counter feelings of guilt or shame after eating. Mindful meditation encourages intuitive eating by improving awareness of physical and emotional hunger. It helps separate true hunger from emotional cravings, reducing impulsive eating behaviors. By strengthening impulse control, meditation can help lessen the urges to binge, purge, or overexercise. It creates a pause between thought and action, allowing for healthier choices. Many eating disorders leave us with severe low self-esteem and body dissatisfaction. Meditation fosters gratitude, acceptance, and self-love. Practices like loving-kindness meditation help redirect harsh self-judgment toward compassion.
Meditation is not nearly as difficult as you might think. Though it is a technique that needs practice. You can practice it anywhere you can find a quiet place to relax. There is no time limit on how long you need to meditate. If you only have 5 minutes or 30 minutes, you can do it. Start small. As you get more comfortable and experienced you can gradually increase the time you meditate. Try not to spend time wondering if the time you have set for yourself to meditate is soon to be up.
Begin by finding a peaceful and quiet environment where you won’t be disturbed. A quiet room, a corner in your home, or even a park is all you need. If practicing this in your own home you may want to set up a calm, clutter-free corner for meditation. Having an actual visual item can help you to focus. I love grooming horses because doing that gives me a sense of deep inner peace, so I have a horse statue I can focus on. I find that soft music with no vocals helps me to get into the mind space needed. Sit in a comfortable position. You can sit cross-legged on the floor/ground, on a cushion, or in a chair with your feet flat on the ground. If you are out in nature, sitting against a tree will work. Stay flexible, if sitting still feels challenging, try walking meditation or mindful breathing while doing daily tasks Keep your back straight but relaxed; this may take some practice to relax. If possible, try to meditate at the same time each day (like after waking up or before bed) to build it into your routine. This is not a requirement, but rather to help you to create a daily ‘go-to’ routine.
Next close your eyes. This helps reduce distractions and increase your attention towards relaxing. Focus on your breath. Breathe normally, naturally and pay attention to your breath. Notice your inhale and exhale. Feel the sensation of air entering and leaving your nose or how your chest and belly rise and fall. If it is possible, try to “belly breath” which is a technique where you breath deeply and are able to fill your belly, not just your lungs with air. If you can’t do belly reaching don’t worry, it’s okay.
It’s natural for distracting thoughts to arise. Instead of fighting them, gently acknowledge them and bring your focus back to your breath. You may have to do this repeatedly especially when just beginning to practice meditation. Don’t beat yourself up if you find you need to do this a lot. That is so very normal. Meditation takes practice, so don’t be discouraged.
When you are done, slowly open your eyes. Take time to notice how you feel before moving on with your day. If it feels good, you can wiggle your hands, feet, arms or legs.
Some of the best meditation practices for eating disorder recovery are:
Mindfulness Meditation: This form of meditation focuses on the present moment, body sensations, and breath.
Body Scan Meditation – Helps reconnect with the body in a neutral, non-judgmental way.
Loving-Kindness Meditation – Encourages self-compassion and positive affirmations.
Guided Meditations for Eating Disorders – Many apps and YouTube videos offer recovery-focused meditations.
Mantra Meditation: This method uses silently repeating a word, phrase, or sound to focus the mind. For me, who lived in consistent state of fear, the phrase “I am safe” is a phrase I found that helped lower my constant fear level from a 5 (on a scale of 1 – 5) down to a 1. I have since added other mantras to my meditation while still incorporating my original “I am safe” into my meditation occasionally throughout my mantras.
These apps offer guided meditations, courses, and timers to help you stay on track.
Headspace – Great for beginners with guided meditations, courses, and sleep aids.
Calm – Offers guided sessions, breathing exercises, and relaxing soundscapes. This is the app I use on a regular basis. It has both guided and unguided sessions with or without music tracks and many different time lengths to chose from.
Insight Timer – FREE and extensive, with thousands of guided meditations and music tracks.
Ten Percent Happier – Focuses on mindfulness and is great for skeptics.
Smiling Mind – Offers programs tailored for different age groups and stress levels.
Simple Habit – Ideal for busy people, with meditations as short as five minutes.
Other resources you may find helpful to learn or to practice meditation would be:
YouTube: Channels like The Honest Guys or Michael Sealey offer free guided meditations.
Podcasts: Check out podcasts like The Daily Meditation Podcast or Meditative Story.
Books:
The Miracle of Mindfulness by Thich Nhat Hanh
10% Happier by Dan Harris
Wherever You Go, There You Are by Jon Kabat-Zinn (my dietician recommended this to me)
FINAL THOUGHTS:
I know and believe that those of us who suffer from an ED of any type can beat it. It is hard work and at times feels impossible; but I am sure it is a goal that is obtainable to all of you out there.
KEEP YOUR CHIN UP! Take baby steps towards your recovery, put one foot in front of the other and know, with a capital K, you CAN do it. Even if you can’t see it now, the world needs you!
Wings of Recovery 