Constant hunger is one of the most common reasons for overeating. We eat because of stress, boredom, fatigue, the habit of chewing something in front of the computer or while watching a movie. Over time, this turns into a stable behavioral pattern that is difficult to change. But there is a simple technique that helps to quickly reduce appetite - without restrictive diets and is safe for the body.
This is an exercise from the ancient Chinese practice of qigong. According to practitioners, it helps to “turn off” the feeling of hunger in just a few minutes. For those who often overeat or constantly think about food, this can be an effective first step towards controlled eating.
What is this exercise and how does it work?
The technique combines breath control and abdominal muscle work. When the stomach is sharply pulled in and fixed in this position, some of the gastric juice is displaced, which temporarily reduces the feeling of hunger. The body stops giving signals about the need for food, and the craving for snacks sharply weakens.
How to do the exercise
-
Drink a glass of warm water — approximately 200 ml.
-
Rest your elbows on the table or the back of a chair - your back should remain straight.
-
Take a deep breath and pull your stomach in as much as possible.
-
Hold your breath for 3–4 seconds.
-
Exhale slowly and relax your stomach.
-
Repeat 10 times.
Most people notice the disappearance of hunger immediately after performing it or within a few minutes.
When to do the exercise
• 10–15 minutes before a meal — this will help you feel full faster and not overeat.
• As soon as you feel the urge to “snack” something, especially in the evening.
• During sudden attacks of appetite — 5–10 repetitions are enough.
Why this can be useful
Regularly practicing the technique helps reduce the number of episodes of emotional hunger. Over time, the body begins to better distinguish between a real need for food and a habit or stress response. This does not replace healthy eating, but it can greatly facilitate the transition to it.
