Nutritionist Dr Namita Jain On How 7 Mindful Breaths Matter For Healthy Living | Femina.in

In her latest book, the expert shows how seven mindful breaths before a meal can transform eating habits, encourage portion control and make healthy living sustainab

We know that post the pandemic, healthy living is having its (very long) moment, and rightly so! No one is complaining from eating healthy, building strength, following the circadian rhythm and in general, making healthy living more sustainable.

With that idea, also come a whole bunch of quick fixes and limiting diets that follow transient trends, so when a very grounded guide makes an appearance, it is a breath of fresh air. Pun intended, since this guide – 7 Breaths to Slimming, a new book by nutritionist Dr Namita Jain – is rooted deeply in scientific principles.

Nutritionist, fitness expert, wellness specialist, and prolific author Dr Namita shares the simple practice of mindful breathing as the first step to healthier living. Drawing on over 30 years of of experience she offers a refreshing perspective on weight management – one that shifts the focus from what we eat to how we eat. Rooted in being mindful about eating, portions, and making conscious choices, her method shows that succumbing to fleeting fads is not needed at all.

One of the most interesting aspects of the book is that the inspiration came from her own experience. When Dr Namita took a step back from her career with her family business, she fell to irregularities in eating habits and struggling with weight management. After trying different things, and not being very successful, she learnt more about what she had previously overlooked: managing breath. As a result, she chanced upon a simple technique that is designed to encourage awareness, strengthen discipline in eating habits that she shares in her book.

We catch up with the expert on a warm Mumbai afternoon for a chat to know more. Excerpts:

You are a very prolific writer and wellness expert. What inspired you to distil your knowledge and experience in your latest book 7 Breaths To Slimming?

The inspiration for 7 Breaths to Slimming came from a humbling realisation: even as a nutrition and fitness expert, I wasn’t immune to losing my own wellness rhythm. After stepping away from my profession to work in my family business, I gained weight and struggled with erratic eating habits. Instead of turning to another diet, I turned to something we all possess – our breath.

Through this journey, I created the 7 Breaths Technique, a simple practice of taking seven mindful breaths before eating to build awareness, discipline, and a healthier relationship with food. When I saw it transform not only my life but also the lives of my clients, friends, and colleagues, I knew I had to share it. That’s why I wrote 7 Breaths to Slimming, to show that lasting transformation can begin with something we all possess: our own breath.

Image: Instagram

There is so much knowledge out there that a lot of us have forgotten to take what you highlight in the book – taking a pause. Can you tell us a little bit about the power of the pause?

The pause is where transformation begins. Most people focus on what to eat, but not on how they eat. Taking seven mindful breaths before a meal activates the body’s relaxation response and gives us a moment to align our actions with our goals, whether that’s slimming or building a healthier relationship with food.

Your practices and knowledge have proven that lasting health can’t come with quick fads. How does mindful eating help with the practice becoming sustainable?

Unlike fleeting fads, lasting change doesn’t come from restriction or drastic diets; it comes from repeating conscious choices. Mindful eating helps by anchoring us in awareness rather than rules, making healthy eating a sustainable habit rather than a temporary effort.

The 7 Breaths Technique, which takes about a minute, was intentionally designed to be simple because simplicity reduces resistance. It can be practised anywhere, anytime, without overwhelm.

Image: Instagram

What does it take to make mindful eating doable instead of just demonising fat and sugar?

Mindful eating isn’t about giving up the foods we love or making fat and sugar taboo. It’s about becoming more aware of what we eat, how often we eat, and how much we eat.

In 7 Breaths to Slimming, you connect breathing with portion control and eating discipline. What are some of the other things that we need to take care of?

Beyond breathwork, it’s the daily habits that make the biggest difference. Keep track of your progress, plan your meals, stay physically active, and prioritise good sleep.

Identify your stress triggers so you can prepare for them. If you slip up, simply reset without guilt and keep going. It’s not about being perfect, it’s about showing up with awareness and consistency.

Image: Shuttserstock

Most importantly, what lends a special authenticity to the book is you sharing your firsthand experience. From that, what would your message be to anyone who picks up this book?

My message is simple: believe that change is possible. You don’t have to be perfect or transform overnight. Simple, consistent steps can create extraordinary results.

How can readers differentiate a sustainable healthy habit from the vast sea of trending hacks?

There’s no one-size-fits-all approach to good health. We all have different goals, lifestyles, and routines, so a sustainable habit is one that fits naturally into your life and that you can maintain consistently.

Instead of chasing every new trend or quick fix, choose habits that are practical and realistic for you. The best wellness habit is the one that works for you and that you can sustain.

Image: Shutterstock

How do you suggest we can become consistent with our eating habits and portion control?

Consistency begins with awareness. The 7 Breaths Technique, practised before meals and explained in 7 Breaths to Slimming, helps you pause, become more mindful of your hunger cues, and make more intuitive food choices.

Throughout your career you have worked with professionals, teenagers, new mothers, and adults. If you had to filter your learnings on the challenges people faced in being healthy, what would your top three tips be for our readers?

Across every age group, I’ve found that the principles for lasting health are remarkably similar.

First, set clear, realistic goals that feel achievable. Second, focus on consistency rather than intensity. Consistent actions repeated over time are far more effective than occasional bursts of effort. And finally, expect setbacks. Slips are part of the journey, not the end of it.

Reset, learn from them, and keep moving forward.

What does your process of writing entail? Do you set aside time every day to write or write in bursts when you have the motivation? What is more difficult, writing or editing?

I genuinely enjoy the process of writing and communicating through my words. It’s a joyful and creative experience for me.

I write almost every day, and sometimes I lose track of time when ideas start flowing. I enjoy both writing and editing; I wouldn’t describe either as difficult. They are both engaging, and each plays an important role in shaping the final message.

Where do you look for motivation when you need it the most?

I find that results are the greatest motivation. When you start feeling healthier, more energetic, and more satisfied with yourself, it inspires you to keep going and do even better.

Positive changes, however small, create momentum, and that momentum keeps me going.

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How do you unwind?

Also Read: I Tried Box Breathing During My Most Stressful Meeting: The Result