Just changing the way you breathe can significantly reduce body fat.

 

Diaphragmatic breathing that helps burn calories

Diaphragmatic breathing is a method of deep and slow breathing that involves moving the abdominal muscles and maximizing the use of the diaphragm. By significantly expanding and contracting the diaphragm vertically, it allows for sufficient oxygen intake, making the breathing smooth and long. When practicing diaphragmatic breathing, the upper abdomen swells as you inhale, and the abdominal muscles contract as you exhale.

Diaphragmatic breathing activates metabolism more than thoracic breathing, leading to higher calorie consumption and reduction of body fat. Thoracic breathing is a common breathing method among adults, involving expanding the upper chest to inhale and exhale air. According to research from the Department of Physical Education at Dongui University, participants who practiced diaphragmatic breathing for 12 weeks experienced an average weight loss of 5.6 kg, a BMI decrease of 0.5, a reduction in body fat by 1.4%, and a waist circumference decrease of 0.03 cm. Diaphragmatic breathing primarily uses the diaphragm and provides continuous stimulation to the abdomen, resulting in weight and belly fat reduction. This is because the increased oxygen supply to the body allows glucose to be sufficiently used as energy. When practicing diaphragmatic breathing, the parasympathetic nerves distributed to the pharynx, larynx, chest, and abdominal organs are activated, contributing to weight loss effects.

Diaphragmatic breathing improves cardiopulmonary function. When performing diaphragmatic breathing, the diaphragm repeatedly expands and contracts significantly up and down, allowing a large amount of oxygen to enter and facilitating the removal of carbon dioxide. Therefore, it helps to fully utilize the lungs, enhance cardiopulmonary function, and activate respiratory muscles. Diaphragmatic breathing also has the effect of strengthening immunity. According to a study published in the Journal of the Korean Academy of Nursing, breast cancer patients who underwent diaphragmatic breathing training for four weeks showed an increase in T cells, a type of immune cell, from 68.5% to 71.6%.

You must properly practice diaphragmatic breathing to enjoy its health benefits. Keep your mouth closed, inhale through your nose, and your abdomen should swell up fully as you breathe in. When exhaling, slowly breathe out through your nose and hold your breath for about twice as long as you did when inhaling. To check if you are breathing correctly, place one hand on your abdomen and the other on your chest, then slowly inhale through your nose. During this process, your chest should remain still, and only your upper abdomen should expand.