Breathing exercises have been integral to health promotion in Eastern cultures for centuries. Recent studies highlight their potential to reduce stress, improve attention, and enhance emotional well-being. Some proponents even suggest that incorporating breathing exercises into your routine may aid weight loss and boost fat burning. This article examines the science behind breathing exercises to determine their effectiveness for weight loss, exploring various techniques and their potential benefits.
Understanding Breathing Exercises
Breathing exercises involve minimizing external distractions and focusing on your breath. Studies indicate that these exercises may offer several health benefits, including reduced anxiety, improved attention, and enhanced sleep quality.
Types of Breathing Exercises
There are various types of breathing exercises, each with unique techniques:
- Deep breathing: Involves taking a deep breath, holding it briefly, and releasing it slowly.
- Alternate nostril breathing: Involves inhaling and exhaling through alternating nostrils, using your fingers to close one side at a time.
- Pursed lip breathing: Involves inhaling through your nostrils and exhaling slowly through pursed lips.
- Diaphragmatic breathing: Also known as belly breathing, involves lying down, placing your hands on your upper chest and rib cage, and exhaling through pursed lips while tightening your stomach muscles.
- Senobi: A Japanese style of deep breathing that involves leaning back, stretching your arms overhead, and inhaling and exhaling slowly several times.
While each style has slight variations, they all aim to promote relaxation and relieve stress by focusing on the present moment.
The Japanese Long Breathing Technique
Among these techniques, the Japanese long breathing technique has gained attention as a weight loss method. This technique was accidentally developed by Japanese actor Mike Ryosuke, who reported losing 13 kilos and 4.7 inches from his waist within a few weeks. Ryosuke was initially practicing the breathing technique to relieve back pain but experienced unexpected weight loss results.
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How to Perform the Japanese Long Breathing Technique
- Stand straight in a staggered position with one leg in front and the other at the back.
- Squeeze your glutes and shift your entire body weight to the back foot.
- Lift your arms overhead, with the tips of your fingers facing the ceiling. Inhale slowly for 3 seconds.
- Exhale forcefully for 7 seconds, stretching all your body muscles.
- Repeat this exercise for 2 to 10 minutes daily, depending on your capacity.
This technique is believed to not only help shed kilos but also strengthen body muscles and improve metabolism.
The Science Behind the Technique
The premise behind this technique is that when we take a long breath, oxygen reaches our fat cells. Fat is composed of oxygen, carbon, and hydrogen. Oxygen breaks down fat into components like carbon and water. Consequently, the body burns more fat when it uses more oxygen.
The 'Ryosuke Breathing Method' or 'Long Breath Diet'
Also termed as the 'Ryosuke Breathing Method' or 'Long Breath Diet,' the exercise aims to engage specific muscles while promoting a sense of relaxation.
Breathing Technique Unveiled
- Stand upright with feet shoulder-width apart, maintaining a straight back.
- Shift weight to one foot, placing it forward about 30 cm, while tensing muscles, especially in the legs.
- Lift one arm in front, palm facing down, at shoulder height, promoting muscle engagement.
- Inhale deeply for 3 seconds through the nose, followed by a forceful 7-second exhale through the mouth, contracting abdominal muscles. This rhythmic breathing replicates blowing out candles on a birthday cake.
- The breathing cycle is to be repeated for 2-10 minutes, with adjustments based on individual comfort and fitness levels.
- After completing the exercise on one side, transition to the other foot forward to ensure balanced engagement.
Scientific Evidence Supporting Breathing Exercises for Weight Loss
Several studies have explored the potential of breathing exercises to promote weight loss and decrease body fat.
Senobi Breathing and Fat Reduction
One study involving 40 women found that practicing Senobi increased the excretion of hormones through urine and sympathetic nerve activity, which is responsible for the body's "fight or flight" response. Participants with obesity who regularly repeated the exercise for 1 month experienced a significant reduction in body fat.
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Diaphragmatic Breathing and Metabolic Rate
Another small study involving 38 people showed that those who participated in diaphragmatic breathing exercises experienced a higher resting metabolic rate, potentially leading to increased weight loss.
Impact on Body Weight and BMI
An additional 2-week study revealed that practicing breathing exercises for 45 minutes daily, 6 days per week, significantly reduced body weight and body mass index (BMI) compared to a control group.
Breathing Exercises and Hunger Reduction
Research suggests that breathing exercises may reduce feelings of hunger, potentially decreasing food intake and promoting weight loss.
Holding Breath and Contracting Stomach Muscles
A study involving 60 people demonstrated that performing a breathing exercise involving holding their breath for 3-4 seconds while contracting their stomach muscles decreased feelings of hunger on an empty stomach.
Slow-Paced Breathing and Hunger
Similarly, a small study observed that practicing slow-paced breathing for 10 minutes significantly reduced hunger in 65 women.
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Yoga and Leptin Levels
Another study involving 68 people evaluated the effects of practicing supervised yoga for 45 minutes twice daily for 15 days, which included 33 minutes of breathing exercises per session. Participants experienced a significant reduction in BMI and belly fat and increased levels of leptin, the hormone responsible for stimulating feelings of fullness.
Breathing Exercises and Stress Reduction
Breathing exercises can help alleviate feelings of stress, anxiety, and depression. Increased levels of cortisol, the stress hormone, may be linked to a higher risk of weight gain and obesity. Elevated cortisol levels may also be associated with increased food cravings and emotional eating. Therefore, engaging in stress-reducing activities like breathing exercises may help prevent overeating and promote weight loss.
Incorporating Breathing Exercises into Your Daily Routine
Adding breathing exercises to your daily routine doesn't have to be tedious or time-consuming. Start by setting aside a few minutes each day to practice, ideally three to four times per day. Choose a style or variation that works for you, whether it’s alternate nostril breathing, diaphragmatic breathing, or simply deep breathing. Ensure you sit or stand in a comfortable position and minimize external distractions to fully focus. Practice your chosen breathing exercise for a few minutes and gradually increase the duration of your sessions as you become more comfortable. Once you find what works for you, you can also incorporate poses, mantras, or other mindfulness exercises into your practice, such as yoga or meditation.
The 4-7-8 Breathing Technique
Another effective technique is the 4-7-8 breathing technique, which involves inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and exhaling slowly through your mouth for 8 seconds. This rhythm can have a powerful impact on the body by stimulating your vagus nerve, lowering your heart rate, reducing tension, and regulating blood pressure. It essentially resets the nervous system, breaking the cycle of chronic stress and allowing you to regain control.
Benefits of the 4-7-8 Technique
- Reduces stress
- Improves focus
- Lowers blood pressure
- Enhances lung capacity and circulation
- Increases oxygen flow to the muscles
Additional Benefits of Breathing Exercises
Beyond weight loss, breathing exercises offer several additional advantages:
- Muscle strengthening
- Improved metabolism
- Enhanced recovery after exercise
- Improved heart rate variability
Caution and Considerations
While the weight loss claims of the Japanese long-breathing exercise have garnered attention, fitness experts urge caution, emphasizing the importance of seeking professional advice before incorporating new exercises or breathing routines, especially for individuals with pre-existing health conditions. Personalized guidance from qualified instructors is encouraged for a safe and effective experience.