The method that proved to be the most useful was the box breathing. I did it because I needed to deal with stress in the best season of the year to do the roof to kill the weight. The sessions were approximately ten minutes long, breathing in four seconds, keeping the breath four seconds, breathing out four seconds, keeping the breath four seconds. During a few weeks, something out of the ordinary occurred. My nighttime snacking decreased, and cortisol concentrations became stable, and I started to sleep more profoundly. In two months, I could see the difference around my waistline despite no change in my diet and workload. It was not initially physical as the real change, but rather the relaxation through reducing stress-related eating. Such a routine was a reset of estimates and field visits. It helped me remember that it is possible to handle pressure when breathing, which is more than just changing the attitude. It has the power to reinvent behaviors that contribute to performance and health in a subtle manner.
Diaphragmatic meditation based on breathing at the breath level was the most effective. I was taught to sit upright with one hand on the abdomen, taking four counts breathing deep at the nose, holding two, and exhaling six. The maximum session time was ten minutes in the morning. Within a few weeks, I did feel that there was less tension in that stomach region and also fewer cravings that were caused by stress and this is a cause of belly fat. The slowing down of breathing balanced the cortisol levels which in most cases lead to abdominal fat storage when not checked. Meditation did not produce any visible results with regard to body composition, but when it was accompanied by mindful eating and regular movement, the results were noticeable. Even greater than the physical change, the practice made internal turmoil less hectic, substituting habits of stress with more disciplined and disciplined stability.