Breathing exercises have long been known for their ability to reduce stress and improve mental health.
But did you know that these techniques can also play a significant role in weight management? Here is all you need to know about how controlled breathing can aid in losing weight.
Breathing is an automatic process that we often take for granted. But the point to note is that intentional and controlled breathing exercises can provide numerous health benefits, including weight loss. These exercises help by reducing stress, improving metabolic function, and controlling hunger.
The science behind breathing and weight loss
Breathing exercises influence weight loss through several mechanisms:
- Reducing stress: Stress triggers the release of cortisol, a hormone that can increase appetite and promote fat storage, particularly in the abdominal area. By doing breathing exercises, you can lower cortisol levels, reducing stress and its associated weight gain.
- Boosting metabolism: Proper breathing techniques can enhance oxygen intake, which is crucial for efficient cellular metabolism. Increased oxygen levels can boost your resting metabolic rate (RMR), meaning your body burns more calories even at rest.
- Controlling hunger: Certain breathing exercises can help manage hunger and cravings. Techniques like diaphragmatic breathing can enhance the sense of fullness and control the urge to overeat.
Effective breathing techniques for weight loss
Here are some specific breathing exercises that can help you on your weight loss journey:
1. Diaphragmatic breathing
How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, ensuring your diaphragm (not your chest) inflates with enough air to create a stretch in your lungs. Exhale slowly through pursed lips.
Benefits: This method increases oxygen flow throughout the body, promoting relaxation and reducing stress levels.
2. 4-7-8 breathing
How to do it: 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.
3. Senobi breathing
How to do it: Stand straight with your hands up and slightly lean backward while taking deep breaths. Hold the position for a few seconds before exhaling and returning to the starting position.
Benefits: A study from Japan showed that practising Senobi breathing for a month led to a significant reduction in body fat percentage.
4. Alternate nostril breathing (Nadi Shodhana)
How to do it: Sit in a comfortable position. Close 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 alternation for several minutes.
Benefits: This exercise helps balance the body’s energy, reduces stress, and enhances mental focus.
5. Box breathing
How to do it: Inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and hold your breath again for a count of four. Visualise a box while doing this to aid concentration.
Benefits: Used by the US Navy SEALs, this technique is effective for managing stress and enhancing mental clarity which eventually leads to weight loss.
