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.
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:
Current research suggests that deep breathing techniques may either directly or indirectly aid in weight loss.
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.
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.
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