Breathing exercises to lose weight: Feeling stressed and told to “just breathe”? Breathing may do more than steady your nerves. It could also support weight management. Controlled breathing can lower stress hormones, improve focus, and complement a healthy routine.
What are breathing exercises?
These are simple techniques that guide your breathing to promote relaxation and mental clarity. People include breathing exercises with diet and fitness routines to help curb stress-related eating and improve consistency.
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Some of the popular breathing exercises include:
- Deep belly (diaphragmatic) breathing: Expand the abdomen on inhale, let it fall on exhale to engage the diaphragm and calm the nervous system.
- Box breathing: Inhale, hold, exhale, hold for equal counts to steady heart rate and focus.
- Alternate-nostril breathing: Switch airflow between nostrils to encourage balance and relaxation.
- Breath of Fire (yoga): Rapid, rhythmic exhales through the nose with passive inhales to build heat and alertness.
Do breathing exercises burn calories?
Yes, but only a little. Breathing drills alone won’t help with weight management. Breathing exercises can help you reduce cortisol, the stress hormone tied to hunger spikes and emotional eating. Diaphragmatic breathing gently massages abdominal organs and boosts blood flow to the gut, which may ease bloating.
Easy breathing exercises to try at home:
Deep belly (diaphragmatic) breathing:
Sit or lie comfortably. Place one hand on your chest, the other on your belly. Inhale slowly through your nose so your belly rises; exhale gently through your mouth so it falls. Repeat for 3–5 minutes.
Box breathing (4–4–4–4):
Inhale through your nose for 4 seconds. Hold it for 4 seconds. Exhale through your mouth for 4 seconds, then hold for 4 seconds. Repeat 4–6 cycles.
Breathing exercises aren’t a fat-burning shortcut. The breathing drills won’t replace running or strength training, but they can lower stress, support digestion, and improve workout stamina. Together, those effects create better conditions for healthy, sustainable weight loss.
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Even five minutes a day can steady your nerves and help your body respond better to diet and exercise. So, take a deep breath and start.