Deep breathing does not directly burn fat, but it does have a significant impact on cortisol levels, a stress hormone that can contribute to belly fat. Lower cortisol levels can enhance metabolism and reduce emotional eating.
Dr. Kisha Pickford, author of “The Weight Is Over,” a certified holistic health coach and weight-loss nutrition coach, explains that while breathing does not directly increase resting metabolic rate, it can help shift the body from a “fight” to a rest-and-digest state. This improves insulin sensitivity and reduces cravings, leading to hormonal balance. This is especially significant for women over 50.
Dr. Pickford recommends intentional breathing techniques to reduce stress, including a 10-second breathing method that activates fat-burning.
## The 10-Second Breathing Method for Fat Burning
This simple technique can be practiced daily and only takes a few minutes.
Start by inhaling slowly for a count of four seconds. Hold your breath for two seconds, then exhale slowly for another count of four seconds. Repeat this cycle 3-5 times. Aim to practice this 2-3 times a day, especially during stressful moments.
Dr. Pickford recommends practicing this breathing exercise at least twice daily and incorporating it into your routine, such as in the morning, during meals, or before bed.
According to Dr. Pickford, her clients often report reduced emotional eating and bloating, and improved sleep quality, as a result of making this breathing technique a habit. Over time, it helps to sculpt a slimmer waistline.
MJ Renshaw, author of “How to Cry” and founder of The Being Method, a certified breathwork facilitator, also emphasizes the benefits of breathwork for enhancing the body’s metabolism in various ways.
Nasal breathing, Renshaw explains, reduces lymphatic congestion and facial puffiness and can even alter facial structure, leading some to choose breathwork over cosmetic surgery. Many women over 50 have found relief from stress and seen a reduction in stubborn body fat as a result of breathwork. This is crucial for women who remain active yet struggle to lose weight due to other factors.
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