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9 Simple Breathing Exercises to Lose Belly Fat

9 Simple Breathing Exercises to Lose Belly Fat

We live in times when there is a lot of craze about physical fitness. People are highly conscious of their bodies and want them to be in the best shape. A lesser-known fact is that simple breathing exercises go a long way in helping you lose belly fat. From strength athletes to general practitioners working with obese patients, breathing exercises are highly relied upon.

So let’s go back to a time-tested method for fat loss and belly fat burning, practiced around the world for thousands of years: Breathing exercises.

Scientific evidence

Several studies have found that practicing breathing exercises may promote weight loss and decrease body fat.

A study was conducted by Sat, K., et al. in Japan on 40 women. It was found out that “Sen obi” (a breathing exercise) is effective for weight loss, possibly by regulating the sympathetic nervous system and the hormone secretion. The sympathetic nervous system is responsible for your body’s “fight or flight” response.

Another study was conducted by Youngsan University Research Grants in 2016. It was found that breathing exercises lead to a higher resting metabolic rate, which may help to shed extra kilos in less time.

Furthermore, an 8-week study of 82 people showed that practicing breathing exercises for 45 minutes daily 3 times per week significantly reduced body fat and body mass index (BMI), compared with a control group.

Pranayamas to lose fat

If you lack the motivation to go to the gym, you’ll be surprised to know that the breathing techniques of Pranayama can be just as effective when it comes to burning your belly fat.

Image credits Medical News Today

Diaphragm breathing

This is a type of breathing exercise that strengthens the diaphragm, an important muscle for respiration. Diaphragm breathing is the foundation for almost all meditation or relaxation techniques. It helps you relax by lowering stress, heart rate, and blood pressure.

How to do it?

Sit in or lay in a comfortable spot. Relax your shoulders. Put a hand on your chest and the other on your stomach. Breathe in through your nose for about two seconds. Ensure your stomach is expanding while the chest remains relatively still. Purse your lips and exhale slowly.

Repeat several times for best results.

Image credits The New York Times

Deep breathing

This exercise is believed to help release the harmful toxins trapped in your body by stimulating your lymphatic system. It is incredibly effective for weight loss. Deep breathing can be used when you feel stressed, depressed, or under pressure. Relaxing the mind and reducing stress levels helps burn belly fat faster.

How to do it?

Sit comfortably and focus on relaxing any muscles that might be tense. Take a deep breath, filling your lungs with air to maximum capacity. Hold it briefly, then breathe out through pursed lips. Repeat this process 3 to 5 times daily for best results.

Image credits Femina

Belly breathing

This technique is a type of abdominal breathing that helps calm your nervous system, relaxes your muscles, and speeds up the metabolism. It is very simple to learn and can be done anywhere at any time.

How to do it?

Sit or lie down comfortably. Focus and breathe in deeply and slowly through your nose, expanding your belly outwards. Exhale out through pursed lips.

Start by doing this exercise for one minute, then gradually increase the duration till you can do it for 5-10 minutes. Repeat several times daily to lose belly fat faster.

Image credits Times of India

Mouth breathing

This technique includes breathing in and out through your mouth. It is best used when you’re feeling stressed.Mouth breathing controls the respiratory rate: helps calm down nerves, lowers the heart rate and blood pressure.

How to do it?

Sit or lay comfortably. Focus on breathing through your nose for one minute, then continue with mouth breathing for the next few minutes till you feel more relaxed and peaceful.

Breathe in deeply for at least two seconds, then breathe out slowly and completely through pursed lips just like when whistling for a few seconds or even longer if comfortable. Repeat this procedure several times daily to burn belly fat faster.

Image credits Shape Magazine

Alternating nostril breathing

Alternating nostril breathing is a technique that balances the activity of both hemispheres of your brain. It helps reduce anxiety and stress levels, increases blood flow to organs in your body.

How to do it?

Sit or lay comfortably. Close your eyes and relax your muscles. Use the thumb of your right hand to close one nostril then breathe in slowly through the other nostril for about 2 seconds before closing it with the ring finger. Breathe out slowly through the same nostril and repeat this process on the left side. Do this technique for 5-10 minutes daily to reduce belly fat.

Continue this process for about 5-10 minutes to lose belly fat faster.

Image credits Fitsri

Abdominal lock (Uddiyana Bandha)

Abdominal lock is a type of breathing exercise that helps strengthen the abdominal muscles and pelvic floor. It helps in improving digestion by stimulating the digestive fire (agni). It is especially beneficial for women who tend to store belly fat in their hips, thighs, or breasts.

How to do it?

Sit comfortably on a yoga mat or blanket. Keep your spine erect and shoulders relaxed. Take a deep breath then contract your abdomen using all your muscles, including the lower back, brace them together as you exhale out slowly. Hold this position for five seconds, taking a few long breaths before releasing. Repeat this process several times daily after doing warm-up exercises for best results.

Image credits Art of Living

Humming bee breathing (Bhramari Pranayama)

Humming bee breathing is an optimal way to lose belly fat faster! It helps detoxify your body, boosts your immune system, and burns belly fat quickly. The technique is also great for stress management and digestion. Humming bee breathing helps balance hormones, especially in those who have a hormonal imbalance or menopause symptoms like night sweats, hot flashes, etc.

How to do it?

Sit comfortably on a yoga mat or blanket. Keep your spine erect and shoulders relaxed. Place your index fingers on your ears at the cartilage. Arms and elbows raised up to the shoulder level on each side. Take slow deep breaths through your nose, then breathe out slowly through pursed lips, softly humming like a bee. Repeat for about 5-10 minutes 3 times daily to reduce belly fat faster.


Belly fat and weight loss are possible without starving or going on a diet. Make a regime as per your body’s demands and follow through regularly if you want to lose belly fat faster naturally. There is no hurry since this is a long-term game that requires patience and determination. But if you stick to it, your efforts will pay off handsomely in the long run!

Breathing exercises are easy to do but don’t let their simplicity fool you into missing out on its many benefits. So start practicing these simple breathing exercises if you are looking for an easy way to lose your belly fat and get in shape!


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