The 5-finger breathing technique is a lovely strategy that brings together mindfulness and the body, kind of “overloading” the brain so that it cannot elaborate on the urges to binge. According to the Elaborated Intrusion Theory of Desire (Kavanagh et al.), desires (urges) become stronger and more detailed as our brains imagine the what, where, when, how; and as we imagine the sensory details—the taste, the smell, the sight of the food—we become more vivid in the specifics. But, since our brain can only process a limited number of elements at a time, if we crowd out the elaboration with concentration on our body, our fingers, our breath, and the tracing of your finger as it traverses from location to location, and tracking that sensation as it goes, we may have a better chance of competing with that urge. Here’s what I propose:

1. Turn the palm of your left hand toward you and touch the index finger of your right hand to the outside of your pinky, toward the base of your hand. As you do this, take a slow, deep breath in through your nose. Feel your chest and abdomen expand as you inhale. Move your index finger to the top of your pinky, and once it reaches the apex, allow a nice deep exhale as you slide your index finger into the valley in between your pinky and the ring finger.
2. Continue with each finger: Move your index finger to your ring finger and take another slow, deep breath. At the top of the ring finger, exhale slowly and deeply as you slide your index finger down toward the middle finger. Continue until you complete the thumb and reach the base of the hand once more.
3. Reverse the process: Focus on releasing any tension or stress as you breathe out. Continue to go back toward the pinky on the left hand, and then change hands, tracing your right hand with the left index finger.
4. Repeat as needed: You can continue this cycle for as long as you like, focusing on your breath and the sensation of your fingers touching each other.

At the slightest hint of an urge to binge, I encourage you to practice 5-finger breathing so you can bring yourself back to the present moment and more solidly back into your body. You can also pair this with other positive coping strategies like going for a walk, talking with a friend, soaking in a bubble bath, or whatever strategies work for you.

Love, K