Breathing exercises have long been known to reduce stress and improve mental health.
But did you know that these techniques can play a significant role in weight maintenance? Here’s everything you need to know about how controlled breathing can help you lose weight
Breathing is an involuntary process, but the point to note is that deliberate and controlled breathing exercises can provide many health benefits, including weight loss.
These exercises help reduce stress, improve metabolic function, and control appetite.
The science behind breathing and weight loss
Reducing stress
Stress stimulates the release of cortisol, which increases appetite and promotes fat storage, especially in the abdominal area. By doing breathing exercises, you can lower cortisol levels, reduce stress and associated weight gain.
Increasing metabolism
Proper breathing techniques can increase oxygen intake, which is important for efficient cellular metabolism. Increased oxygen levels can increase your resting metabolic rate (RMR), meaning your body burns more calories even at rest.
Appetite control
Certain breathing exercises can help control hunger and cravings. Techniques such as diaphragmatic breathing can improve feelings of fullness and curb the urge to overeat.
Here are some breathing exercises to help you on your weight loss journey
Diaphragmatic breathing
How to do?
Sit or lie down in a comfortable position. Place one hand on your chest and the other on your stomach. Inhale deeply through your nose.
Make sure to breathe in enough air to create a stretch in the diaphragm (the diaphragm that separates the chest area from the internal organs of the abdomen). Exhale slowly through closed lips.
Benefits
This method increases oxygen flow throughout the body, promotes relaxation and reduces stress.
4-7-8 breathing
How to do?
Sit or lie down comfortably. Inhale through your nose for four seconds, hold your breath for seven seconds, and exhale completely through your mouth for eight seconds. Repeat this cycle four times.
benefits
This technique helps calm the nervous system, reduce stress, and improve sleep quality, all of which can support weight loss efforts.
Zenobi breathed
Stand straight with your arms up, lean back slightly and breathe deeply. Hold the position for a few seconds before exhaling. Return to starting position.
benefits
A study from Japan found that practicing Zenobi breathing for a month significantly reduced body fat percentage.
Alternate nasal breathing
How to do?
Sit in a comfortable position. Cover your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger and exhale through the right nostril. Continue this change for several minutes.
benefits
This practice helps to balance the energy of the body, reduce stress and increase mental focus.
