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Breathe Deep to Lose Weight

I recently learned this from Dr. Alan Mandela (

Dr. Mandela wrote that Japanese actor Miki Ryosuke recently discovered an interesting method that helped him lose 28.7 pounds and 4.7 inches from his waist in just a few weeks. This result was a side effect of a back pain relief exercise that a doctor prescribed for him, and the best thing is that this exercise only takes two minutes a day.

Ryosuke named it “long-breathing diet.” The technique is to stay in a certain position, inhaling for three seconds, and then exhale vigorously for seven seconds.

Most European doctors support the use of breathing exercises for weight loss and explain their effectiveness as follows: fat consists of oxygen, carbon and hydrogen. When the oxygen we breathe reaches the fat cells, it divides them into components (carbon and water). Therefore, the more oxygen our body uses the more fat we burn.

Here is the exercise:

Stand up and put one leg forward and one leg back. Contract your buttocks and transfer your weight to the back foot. Then start slowly inhaling through your nose for three seconds, raising your arms above your head. Then exhale through mouth vigorously for seven seconds, tightening all the muscles of your body.

I have been using this exercise in our SilverSneakers classes to strengthen our core. We stand beside a chair and hold on with one hand as we raise the other one above our heads. Then, we switch sides. We do only five breaths on each side, but at home I’ve been doing 15 reps on each side, which is about two minutes of deep breathing with muscle contraction.

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