Deep breathing exercises have been associated with reduced stress, anxiety, and depression in numerous studies (1). By reducing cortisol levels, deep breathing exercises can normalize our hormone levels, leading to fewer cravings and reduced appetite. Deep breathing can also improve focus which is a valuable skill for weight maintenance (2). Diaphragmatic breathing (explained below) can even increase your resting metabolic rate (3).
I had radiation for breast cancer and knew in advance that I would be holding my breath repeatedly as the technicians focused the treatment on the affected area of my chest. To prepare, I practiced inhaling deeply, holding my breath, and exhaling smoothly so that I would spend as little time as possible lying on that radiation table. I thought I was being efficient, but later realized that I was also learning how to deal with a stressful situation. I always wondered why my blood pressure was lower after radiation treatments – now I know the answer! Breathing deeply improved my health and mood just when I needed it most.
There are many breathing techniques that can help with weight maintenance. Here are a three that look particularly promising:
This first one, 4-7-8 breathing, is both simple and effective. Dr. Andrew Weil, a graduate of Harvard Medical School, describes the technique and its uses in the video below (4).
Second is diaphragmatic breathing, which should be practiced several times daily for 5-10 minutes each time. This is the deep breathing technique that can increase your resting metabolic rate (3). Here are the instructions:
Lie on your back with your knees slightly bent and your head on a pillow. You may place a pillow under your knees for support.
Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach pressing into your hand.
Keep your other hand as still as possible.
Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still (5).
While these techniques can be practiced nearly anywhere, here are some great tips on how to establish a routine for deep breathing exercise:
- Choose a special place where you can [practice] comfortably and quietly.
- Don’t try too hard. That may just cause you to tense up.
- Don’t be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms — and having a focal point is essential.
- Try to practice once or twice a day, always at the same time, in order to enhance the sense of ritual and establish a habit.
- Try to practice at least 10–20 minutes each day (6).
These deep breathing methods require very little time and no cost. After all, you have to breathe anyway! Why not try them, or others, to see if they would be helpful in maintaining your healthy weight? If you have any suggestions for other techniques, please share your ideas in the comment area below.
(1). https://www.healthline.com/nutrition/breathing-exercises-for-weight-loss
(2). https://studyfinds.org/study-deep-breathing-techniques-improve-focus-keep-brain-youthful/
(3). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6127488/
(4). https://positivepsychology.com/breathing-exercises-for-stress-relief/
(5). https://www.healthline.com/health/breathing-exercise#belly-breathing
Maintain Weight Loss 
I’ve been doing “square “ breathing for years, off and on. In to the count of 8, hold for 8, out for 8, hold for 8 then begin cycle again.
Had my first yoga class last week, another later today. Not sure if it’s new meds or I’ve messed up my diet but I’ve recently put on 5 lbs. another cause might be muscle, I’ve been doing the gym steadily for about 3 months. So many variables!
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Sounds like you’re getting healthier, and that’s the most important part of this! I did read about square breathing – looks like another useful exercise. I’ll give that a try too. Thanks!
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