Breathing Exercises for Weight Loss: Fact or Fiction?
Breathing exercises have been practised for thousands of years in Eastern traditions to improve health. Recent studies now suggest they could also play a role in weight management. Some researchers claim these techniques may help reduce stress, control hunger, and even support fat loss when combined with other healthy habits.
Different types of breathing exercises exist, from deep breathing and diaphragmatic techniques to alternate nostril breathing and Senobi. Each method focuses on controlled inhaling and exhaling, often while minimising distractions. To begin, experts recommend choosing a technique that feels comfortable and setting aside a few minutes daily, gradually increasing the duration.
Research over the past few years has highlighted the benefits of these practices. A 2018 meta-analysis by Harvard Medical School found that diaphragmatic breathing reduces stress by calming the autonomic nervous system. A 2020 study in *JAMA Internal Medicine* showed mindfulness breathing improves attention and emotional balance in adults. More recently, a 2023 paper in *Psychoneuroendocrinology* confirmed that slow breathing lowers cortisol levels, which may help reduce cravings and emotional eating. Some studies also suggest a link between breathing exercises and weight loss. By lowering stress, these techniques might curb overeating and support fat burning. When paired with a balanced diet, regular exercise, and practices like yoga or meditation, the effects could be even stronger.
Breathing exercises offer a simple, accessible way to manage stress and potentially aid weight loss. While they are not a standalone solution, combining them with healthy eating and physical activity may enhance results. More research is needed, but current findings point to their role in improving both mental and physical well-being.
