Breathing exercises don't burn significant calories — let's be honest about that. What they do is address one of the most overlooked factors in weight management: cortisol. Chronic stress elevates cortisol, which increases visceral fat storage (especially around the midsection), drives sugar and carb cravings, impairs insulin sensitivity, and disrupts the hunger hormones leptin and ghrelin. By reducing cortisol through parasympathetic breathing, you remove a major obstacle to healthy body composition.
The metabolic support protocol: 10 minutes of coherence breathing (inhale 5, exhale 5) every morning. This reduces the cortisol spike that normally occurs upon waking (the cortisol awakening response). Lower morning cortisol means fewer cravings, better insulin sensitivity throughout the day, and less stress-driven overeating. Before meals: 5 extended exhale breaths to activate the parasympathetic 'rest and digest' state, which improves nutrient absorption and satiety signaling.
The behavioral mechanism is often more impactful than the hormonal one: breathing exercises build the self-regulation capacity that every dietary change requires. The person who can pause, breathe, and choose consciously is the person who maintains healthy eating habits long-term. Breathing practice is willpower training — and willpower is the #1 predictor of sustained dietary change. Use breathing exercises alongside a reasonable nutrition plan, not instead of one.