Studies have demonstrated that there is a connection between cortisol levels in the body and weight gain, obesity, and even metabolic syndrome. Breathing brings oxygen to your cells and then releases carbon dioxide (an exhaled gas that is considered the “exhaust” of burned fat). Since cortisol is a “fight or flight” response to a stressor, it tells your body to hold on to fat. By lowering cortisol through breathing, your body will be able to burn more fat. When your cortisol levels go up, so does your body’s ability to store more calories. When the levels go down, your body allows itself to burn more calories through increased activity.
Now that you know how breathing impacts your body and how it can improve your weight loss, it is important to familiarize yourself with distinct types of breathing techniques. It is recommended to try each type of breathing exercise and learn which one works best for you. Belly breathing, or diaphragmatic breathing, is one type of deep breathing technique. Another type of breathing includes box breathing, or square breathing, which is typically easier to master because it aims to return breathing to its normal rhythm. Finally, there is 4-7-8 breathing, which is more controlled, considered more mindful, and is typically practiced during yoga or meditation.
Now let us prepare for and try some breathing exercises:
Diaphragmatic Breathing
Place one hand on your upper chest and one on your upper abdomen (stomach)
Become aware of your breathing
Take a breath and let your stomach swell forward as you breathe in and fall back gently as you breathe out
Count to three when you breathe in, pause, and count to three when you breathe out
Get a steady rhythm going, taking the same depth of breath each time
Your chest should have little or no movement
All the movement should come from your upper abdomen
Continue this pattern of breathing over 5-10 minutes
Do this twice daily
4-7-8 Breathing
Find a place to sit or lie comfortably
If sitting, practice good posture
Rest the tip of your tongue on the roof on your mouth right behind your front teeth for the entirety of the practice
The following steps encompass the cycle of one breath:
Let your lips part and make a whooshing sound as you exhale completely through your mouth
Close your lips, inhaling through your nose silently, slowly, and deeply over a count of four in your head
Fill your abdomen first with your breath and then your chest
Hold your breath for a count of seven
Exhale completely making a whooshing sound over a count of eight
Perform four cycles twice daily
Box Breathing
Be seated in a comfortable position
Practice good posture
Place your hands palm up in your lap
The following steps encompass the cycle of one breath
Exhale completely through your mouth
Inhale slowly and completely through your nose over a count of four
Fill your abdomen first and then your lungs
Hold your breath for a slow count of four
Exhale completely making a whooshing sound over a count of eight
Perform four cycles
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