| We all breathe without even really thinking about it, but | | | | can. |
| many of us don't breathe to our full potential. We tend | | | | When we overly fixate on the results we can easily |
| to breathe shallowly and quickly, and therefore don't | | | | become frustrated or despondent, feeling as though all |
| give our bodies as much oxygen as we could. | | | | our efforts are being wasted. You might not see a |
| By learning to breath more effectively and fully we | | | | great difference straight away, and the difference you |
| can increase our energy levels and general sense of | | | | see each day will be negligible as the process of fat |
| wellbeing considerably. | | | | loss is a gradual one, so to follow it every step of the |
| But learning to breathe effectively is harder than it | | | | way is counter-productive. By keeping this side of the |
| sounds - we are so used to breathing incorrectly and | | | | equation uppermost in your mind, you set yourself up |
| we don't even think about it. We have to first become | | | | for self-defeating and self-sabotaging thoughts, such |
| aware of our breathing patterns and then re-learn new | | | | as 'it's pointless, I've not lost any weight today after all |
| patterns. | | | | my hard work yesterday, I might as well not bother'. |
| Much like fat loss already! We have to re-learn | | | | Even if you manage to avoid that kind of thinking, you |
| patterns and new habits in order to reap the rewards, | | | | will be making the whole process much more stressful |
| such as increased energy and wellbeing. | | | | than it needs to be. |
| If you try to focus too hard on your breathing, you can | | | | However, if you direct your energy into doing all you |
| easily get light-headed and even feel like you are | | | | can to enjoy your healthy eating plan, and giving all |
| hyperventilating. This is because you are forcing a | | | | you've got to your training programme, you can relax |
| process that is designed to occur naturally. You end up | | | | and let the results come to you. You are putting in the |
| over-doing it a bit and lose all the benefits. | | | | work, consistently, and there is only one way you can |
| Rather than focussing on both the inhale and exhale, it | | | | go. This way you avoid the emotional rollercoaster that |
| helps to simply focus on channelling the exhale, | | | | occurs when you live by the morning's scale reading. |
| lengthening the breath out until your lungs are | | | | Not to say you shouldn't monitor or track your results, |
| completely empty. You don't have to force the inhale | | | | however. I weigh myself every morning, and log it. But I |
| or even control it - the body's reflex response is to | | | | keep my distance from the numbers on a daily basis, |
| initiate the inhale part of the process at this point. So | | | | and use it to track the overall picture. The weight may |
| you can exhale fully, relaxed in the knowledge that the | | | | go up one day for hormonal reasons, or after a carb |
| inhale will take care of itself. | | | | overload, but so long as the trend is going the way I |
| OK, I see you may be a little bit confused about where | | | | want it to then I know things are on track. If the weight |
| I am going with this one, so let me explain. | | | | is going up over a period of time, I know I need to |
| When we start on a fitness and diet programme, with | | | | adjust my approach. But the approach is the important |
| the intention of shedding that extra weight, we often | | | | thing to focus on! The scales just provide some |
| focus on the wrong part of the process. We are so | | | | feedback, which should also be combined with other |
| fixated on the results that we get frustrated and may | | | | feedback, such as the fit of your clothes and the tape |
| even forget to focus on the steps we need to take to | | | | measure. |
| get there. | | | | Keep your vision in mind, remind yourself of your goals, |
| It's a far better approach, especially at the beginning, to | | | | but direct that towards the part you can change - the |
| almost forget about the results altogether! | | | | behaviours. The outcome is actually out of your hands |
| The results, like the inhale, will happen naturally, so long | | | | - we can't accurately predict how we will respond to a |
| as the rest of the process is happening. If you are | | | | weight loss programme. We may not achieve our goal |
| effectively making changes to your diet and lifestyle | | | | weight on the scales, but get to our perfect dress size |
| and are exercising regularly and consistently, then you | | | | instead. |
| will lose body fat. If you are following a programme | | | | By thinking about the results every second of the day |
| correctly, then you don't need to worry about the | | | | you set yourself up for a lot of pointless stress and |
| outcome. You energies are far better directed at | | | | worrying! Focus your energy instead on exercising and |
| making sure you follow the programme as best you | | | | eating right - and let the fat loss come to you, naturally. |