Breathwork: The Missing Piece in Your Wellness Routine
Intentional breathwork is a powerful tool that can significantly impact your overall well-being. While it may not directly burn fat, deep breathing can lead to a decrease in cortisol levels, a stress hormone that is linked to belly fat accumulation, especially in women going through menopause. Dr. Kisha Pickford, a nurse practitioner, certified holistic nutrition weight loss coach, and author of “The Weight Is Over,” emphasizes the importance of lowering cortisol levels to support better metabolic function and reduce emotional eating.
According to Dr. Pickford, intentional breathwork helps the body shift from a state of “fight or flight” to “rest and digest,” which can enhance insulin sensitivity, reduce cravings, and promote hormonal balance, particularly in women over 50. She regularly teaches stress-reducing techniques like intentional breathing and recommends incorporating a simple 10-second breathing routine into your daily routine to activate fat burn.
The 10-second breathing routine involves the following steps:
1. Breathe in for 4 seconds.
2. Hold for 2 seconds.
3. Slowly breathe out for 4 seconds.
4. Repeat for 3 to 5 cycles, 2 to 3 times per day, especially during moments of high stress.
Dr. Pickford emphasizes the importance of consistency over intensity when it comes to breathwork. She suggests practicing this breathing exercise at least twice a day and integrating it into daily routines such as morning rituals, meals, or bedtime.
The significance of breathwork goes beyond stress management and fat burn. Dr. Pickford encourages making breathwork a habit, as clients often report reduced bloating, decreased emotional eating, and improved sleep when breathwork becomes a regular practice. These positive changes can contribute to improved body composition and a flatter waistline over time by supporting the body’s natural systems consistently.
MJ Renshaw, a certified breathwork facilitator and author, highlights the diverse benefits of breathwork for women over 50. Through her work, she has observed how breathwork can help reduce stress, leading to the reduction of stubborn fat in the body. For many women, breathwork serves as the missing link in their weight loss journey, even when they are active but unable to shed excess weight. Additionally, breathing through the nose can reduce lymphatic puffiness and alter facial structure, prompting some women to forgo cosmetic surgeries they had considered.
In conclusion, incorporating breathwork into your daily routine can have a profound impact on your overall health and well-being. Whether it’s reducing stress, improving metabolism, or enhancing body composition, the simple act of intentional breathing can make a significant difference in your life. By embracing breathwork as a regular practice, you can support your body’s natural processes and experience lasting benefits for your physical and emotional well-being.