Lately, I’ve been noticing how much harder it is to lose weight than it used to be. Even just shedding a couple of pounds feels like moving mountains, and I know I’m not the only one feeling this way.
As we get older, our bodies change. I’ve felt it firsthand. My energy isn’t quite the same, my metabolism has slowed down, and I’ve had more soreness and stiffness in places I never used to think about. All of it makes weight loss feel like even more of a challenge.
On top of that, life just gets busier. We sit more than we used to. Trips to the gym are harder to fit in during the week. And who has the time to counting macros? Some days, a lot of us are just happy we got enough water and a decent night’s sleep.
Thankfully, there are still ways to support weight loss that don’t feel so demanding. And one of them might surprise you.
Breathing actually plays a bigger role in metabolism and fat loss than most people think. Research shows that breathwork can help your body release fat more efficiently. Here’s how it works and how to start making it part of your daily schedule.
Breathwork Supports Fat Loss Through Your Lungs
Believe it or not, you actually breathe fat out. When fat is broken down during metabolism, about 84 percent of it exits the body through your breath as carbon dioxide. The rest leaves through sweat, urine, and other fluids.
That’s why lung health is important. Healthier lungs mean better oxygen flow and more efficient fat metabolism. Diaphragmatic breathing, also known as deep belly breathing, helps strengthen your lungs and increase your oxygen intake.
When you breathe better, your body can burn fuel more effectively. That supports your weight loss goals in a natural way.
Breathwork Can Help Reduce Belly Fat by Lowering Stress
Stress can make it harder to lose weight, especially around your belly. That’s because your body produces a hormone called cortisol when you’re under stress. High levels of cortisol have been linked to belly fat gain.
In one study, researchers at Yale found that women who reacted more strongly to stress were more likely to store fat in their abdomen, no matter what their weight was overall.
Chronic stress not only causes fat to collect around your midsection, it also makes it harder to lose that fat. Research in the journal Obesity showed that high cortisol levels, especially over time, make fat loss more difficult even with diet and exercise.
Deep breathing helps your nervous system calm down. This can lower cortisol and make it easier for your body to lose fat, especially belly fat.
What the Science Says
A study published in 2024 looked at what happens when adults with a BMI over 27 added deep breathing to their routine. One group practiced 12 minutes of deep breathing daily. The other group made no changes.
After 30 days, the group doing breathwork lost an average of 1.3 kilograms and lowered their cholesterol by more than 22 mg/dl. They also saw better lung function, hormone balance, and lower inflammation. The control group had no weight change and saw a small rise in cholesterol.
These results suggest that deep breathing alone can support weight loss and other health benefits, even without other lifestyle changes.
How to Try Diaphragmatic Breathing
This simple technique supports your metabolism and helps activate your body’s natural fat-burning state.
- Lie on your back on a flat surface with your knees bent. Use a pillow under your head and knees if needed.
- Place one hand on your upper chest and the other on your belly just below your ribs.
- Breathe in slowly through your nose. Let the air fill your belly so the hand on your stomach rises. Try to keep your chest still.
- Exhale through pursed lips. Tighten your belly muscles and let your hand return to its starting position.
Start with just five minutes a day. Try it in the morning, at night, or anytime you need a reset.
Make Breathwork Part of Your Day
Breathwork has become one of those rituals I genuinely look forward to. It helps me manage stress, feel more in tune with myself, and supports my wellness goals. It doesn’t require a gym, fancy tools, or apps. Just my breath, my body, and a few quiet minutes.
If you’re also trying to feel better in your body or lose weight in a more natural, this might be worth trying.
