The Surprising Ways Breathwork Helps You Lose Weight
When we think about weight loss, activities like hitting the gym, meal prepping, or counting calories often come to mind. But what if the key to unlocking your body’s potential for weight management lies in something as simple and profound as your breath? Breathwork—a practice of intentional breathing—has long been celebrated for its ability to reduce stress, improve focus, and promote overall well-being.
But did you know it can also support your weight loss journey? Let’s explore how breathwork can help you shed kg's and, more importantly, transform your relationship with your body and mind.
How Breathwork Aids in Weight Loss
1. Boosts Metabolism
Breathing deeply and fully oxygenates your body, which can boost cellular metabolism. Specific techniques like diaphragmatic breathing or Kapalabhati (a yogic breathing practice) stimulate your internal organs, including the thyroid and adrenal glands, which are key players in regulating your metabolic rate.
2. Reduces Stress-Related Eating
Chronic stress triggers the release of cortisol, a hormone linked to increased fat storage, particularly around the abdominal area. Breathwork helps activate the parasympathetic nervous system—your body’s “rest-and-digest” mode—which calms the mind and reduces cortisol levels. This makes it easier to avoid emotional eating and make healthier food choices.
3. Improves Digestion
Your breath directly impacts your digestive system. Shallow, rapid breathing can reduce blood flow to your digestive organs, while deep belly breathing increases circulation and supports gut health. Improved digestion means your body can absorb nutrients more effectively, reducing bloating and supporting a healthy weight.
4. Cultivates Mindfulness Around Food Choices
Breathwork cultivates a deeper sense of mindfulness. By practising intentional breathing before meals, you’re more likely to slow down, savour your food, and recognise when you’re full. This mindful approach can prevent overeating and help you build a more intuitive relationship with food. (Mindfulness ✨ Sign up for a 6-Day-Email-Experience 💌)
The Role of Rest-and-Digest in Metabolism
When your body is in a state of rest, such as during sleep or relaxation, it enters the parasympathetic mode, often referred to as "rest-and-digest." This state allows your body to perform essential maintenance tasks that are often disrupted by chronic stress. These include:
Increased Nutrient Absorption: Blood flow to the digestive organs increases, improving your body’s ability to absorb nutrients from food.
Hormonal Balance: Stress hormones like cortisol decrease, while hormones that support metabolism, such as insulin and leptin, are better regulated.
Cellular Repair: Your body’s cells regenerate and repair, optimising metabolic functions.
By engaging in breathwork, you activate the rest-and-digest mode, helping your body optimize these processes. Over time, this can lead to a more efficient metabolism and better weight management outcomes.
Techniques to Incorporate Breathwork into Your Weight Loss Journey
Deep Belly Breathing
Sit or lie down comfortably. Place one hand on your belly and the other on your chest.
Inhale deeply through your nose, allowing your belly to rise. Exhale fully through your mouth, feeling your belly contract.
Practice for 5-10 minutes daily to reduce stress and support digestion.
Pranayama Techniques
Alternate Nostril Breathing (Nadi Shodhana): Balances energy and calms the mind.
Breath of Fire (Kapalabhati): Stimulates metabolism and boosts energy levels.
Box Breathing (practice here)
Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4.
This technique is excellent for calming the mind and resetting your nervous system.
Why Weight Loss Shouldn’t Be Your Sole Focus in Breathwork
While breathwork can be a powerful ally in your weight loss journey, it’s important to approach it with the right mindset. Practising breathwork solely to lose weight can lead to frustration or a transactional relationship with your body. Instead, focus on the broader benefits it offers: reduced stress, improved sleep, increased energy, and greater self-awareness. Weight loss, if it happens, becomes a natural byproduct of holistic wellness rather than the primary goal.
Breathwork is more than just a weight loss tool; it’s a practice that nurtures your mind, body, and spirit. By incorporating techniques like deep belly breathing into your daily routine, you can reduce stress, support your metabolism, and cultivate mindfulness—all of which contribute to a healthier, more balanced life.
If you’re ready to explore the transformative power of breathwork, remember to approach it with curiosity and self-compassion. Let it be a gateway to deeper self-care, not just a means to an end. Your breath is a powerful ally—use it wisely, and the benefits will extend far beyond the scale. You can start by visiting this playlist.
breathwork foundations course (coming soon)
Vitality-focused breathwork and mindfulness techniques to combat brain fog, stress and fatigue.
