Breathing Exercises For Weight Loss - Do They Really Work?
Deep breathing exercises have been part of
traditional medicine for thousands of years. Both yoga and meditation
are famously centered around breathing techniques said to offer anything
from specific health benefits to a spiritual awakening. So how come
we're only now discussing the proposed ability of deep breathing to aid
in weight loss?
Truth be told, an accumulation of factors
ranging from viral deep breathing videos to actual new research urged us
to further investigate this topic, and here’s what we found. Let’s look
into all of these factors and provide you with a realistic picture of
what breathing exercises can or cannot do to help you burn fat.
Is deep breathing for weight loss a thing?
It all started when a 2017 video about a Japanese breathing technique
called Senobi exploded on the internet. According to the video, which
you can view HERE, all you have to do is lean back and inhale for 3
seconds and exhale for 7 seconds over the span of 2 minutes every day.
The deep breathing technique promised to help lose weight in the waist,
speed up metabolism, and strengthen the abs, even with no added diet
changes or exercises. But the real question is, does it really work?
The same video credits a 2014 study from the British Medical Journal
(BMJ) suggesting that this deep breathing exercise can burn as much as ½
pound (225 g) of fat in a day. The technique is backed by the Japanese
actor Miki Ryosuke, who swears that the technique made him lose 30
pounds (13.6 kg) and 5 inches (12.7 cm) off his waist in a matter of
weeks.
How deep breathing aids in weight loss
Contemporary research is a bit more reserved but still hopeful. An
interesting find is that other breathing techniques, such as those also
used for stress relief, may also have the ability to burn fat.
Some of these other breathing exercises are:
Belly breathing - deep breathing through the belly that engages the
diaphragm in addition to the chest muscles.
Alternate nostril breathing - a yogi breathing technique that
involves alternating between the nostrils as you inhale and exhale.
Pursed lip breathing - a breathing exercise where you inhale through
your nostrils and exhale slowly while also pursing your lips.
Current research suggests that deep breathing techniques may either
directly or indirectly aid in weight loss.
1. Several research articles state that breathing exercises promote fat
burning.
One Japanese study suggests that women suffering from obesity who
practiced Senobi regularly for 30 days lost a significant amount of body
fat. A study that looked into belly breathing, on the other hand,
pointed out that practicing this breathing exercise can increase one’s
resting metabolic rate, which, in turn, can boost weight loss.
Why do these effects occur? Researchers from the University of New South
Wales in Australia say they know the answer.
According to Professor Andrew Brown and Ruben Meerman, deep breathing
boosts weight loss on a molecular level. Deep breathing speeds up the
exchange of oxygen and carbon dioxide in the lungs. Enriching the blood
with oxygen helps speed up the process of breaking down fats called
triglycerides in the body through a process called oxidation.
Moreover, when triglycerides are broken down, they are converted into
primarily carbon dioxide (CO2) and less so into water, which makes your
lungs the main organ for weight loss. Increasing your breathing
intensity through exercise, sleep, and - you guessed it - breathing
exercises while also avoiding overeating can all help you see weight
loss results.
2. Deep breathing reduces your appetite and hunger.
A big part of unwanted weight gain is food cravings and excessive
hunger. It’s not always an issue, but when it is present, it’s difficult
to deal with. There is research suggesting that breathing exercises can
reduce such cravings and prevent overeating. For example, a research
article in 60 participants suggested that a specific breathing exercise
done on an empty stomach can reduce hunger. The exercise involved
holding the breath for 3-4 seconds and simultaneously sucking in the
belly by contracting the stomach muscles.
Similar effects were also observed for slow breathing for 10 minutes or
even for 45 minutes of yoga that included 33 minutes of breathing twice a
day for two weeks. In this last study, participants observed not only
weight loss and belly fat reduction, but also a spike in the levels of
leptin - a hormone that signals to the body that you’re full.
3. Promotes healthy sleep and reduces stress.
Stress and unhealthy sleep patterns are both huge contributors to
excessive weight gain. Increased levels of the stress hormone cortisol
are suggested to increase food cravings, emotional eating, and weight
gain.
Likewise, sleep problems can increase the risk of obesity. “In adults,
sleeping four hours a night, compared with 10 hours a night, appears to
increase hunger and appetite — in particular for calorie-dense foods
high in carbohydrates,” said Katherine Zeratsky, a licensed dietitian.
Since breathing techniques are well known to reduce one’s stress levels
and improve sleep, they may indirectly promote weight loss as well.
How to practice deep breathing for weight loss
The beauty of breathing exercises is that they don’t require much time
or special equipment. Anyone can start practicing these breathing
techniques and experience their benefits right away. So where do you
start?
For best results, we recommend practicing deep breathing daily, ideally a
few times a day. This is easy, as you only need a couple of minutes per
session. First and foremost, find a breathing exercise that
specifically works for you and learn to practice it properly. Over time,
you will be able to increase the length of the sessions.
And last but certainly not least, please don't abandon a healthy diet
and exercise routine in favor of breathing exercises. You're guaranteed
to get better and more lasting results if you combine several types of
weight-loss tactics.