How Breathwork Regulates The Nervous System and Helps You Lose Weight
Breathwork and Weight Loss
Breathwork is an ancient practice that has gained modern attention for its ability to help people manage stress, balance emotions, and even assist in weight loss. One of the most powerful effects of breathwork is its ability to regulate the nervous system, specifically by activating the parasympathetic nervous system (PNS), also known as the relaxation response. Here is a basic understanding into how the autonomic nervous system works, the role of breathwork in regulating it, and how this can support weight loss.
Understanding the Autonomic Nervous System (ANS)
The autonomic nervous system (ANS) is a branch of the peripheral nervous system that controls automatic bodily functions like heart rate, digestion, metabolism, and the stress response. It can be divided into two subsystems:
Sympathetic Nervous System (SNS): Often called the “fight or flight” system, it prepares the body to respond to perceived danger or stress by increasing heart rate, releasing stress hormones like cortisol and adrenaline, and tensing muscles for action.
Parasympathetic Nervous System (PNS): Known as the “rest and digest” system, the PNS calms the body, slows the heart rate, promotes digestion, and fosters relaxation and healing.
Both systems are necessary for survival, but in today’s world, many of us live in a chronic state of stress, with the SNS activated far more often than necessary. This continuous activation can lead to a host of health issues, including weight gain, due to increased cortisol levels and the body's tendency to store fat during times of stress.
Breathwork and Its Role in Balancing the Nervous System
When the sympathetic nervous system is activated, one of the most noticeable physical symptoms is rapid, shallow breathing. This type of breathing signals to your brain and body that you are in a state of stress. However, by consciously slowing your breath and extending your exhalations, you send a signal to your body that you are safe, which in turn activates the parasympathetic nervous system. This switch from “fight or flight” to “rest and digest” has profound benefits for both the mind and body.
By stimulating the PNS, breathwork helps your body return to a state of homeostasis—a balanced state where bodily functions like digestion, metabolism, and healing are optimized.
This relaxation response not only helps reduce stress, anxiety, and brain fog, but it also facilitates weight loss in the following ways:
Reduced Cortisol Levels: Chronic stress leads to elevated levels of cortisol, a hormone that promotes fat storage, particularly around the abdominal area. When the parasympathetic nervous system is activated through breathwork, cortisol levels naturally decrease, which reduces the body’s tendency to store fat.
Improved Digestion and Metabolism: In a state of chronic stress, digestion slows down as the body prioritizes survival over processing food. By calming the nervous system, breathwork allows the digestive system to function optimally, leading to better nutrient absorption, improved metabolism, and more efficient use of energy.
Enhanced Oxygen Delivery: Slow, deep breathing increases the amount of oxygen delivered to your cells, including the brain. This leads to clearer thinking, better decision-making, and more efficient physical functioning, which can support weight loss goals. A well-oxygenated body burns fat more effectively and can handle physical challenges more easily.
Reduced Emotional Eating: Many people turn to food as a way to cope with stress or emotional upheaval. By practicing breathwork, you can calm the mind and body, making it easier to avoid stress-related overeating. When you are in a relaxed state, you are more likely to make mindful food choices rather than reacting impulsively to stress triggers.
Different Types of Breathwork and Their Effects
Not all breathwork practices have the same effect on the nervous system. Depending on your needs, different techniques can either calm, balance, or energize your body:
Shamvat/Calming Breathwork: This form of breathwork is designed to settle the nervous system and promote relaxation. It’s ideal for those experiencing chronic stress or anxiety. By calming the body, this type of breathwork can also support healthy digestion and weight loss.
Sampad/Balancing Breathwork: This technique focuses on bringing the body and mind into balance, often by using practices that balance the left and right hemispheres of the brain. This balance can lead to a more stable emotional state and more consistent energy levels, making it easier to stick to weight loss plans.
Uttejack/Exciting Breathwork: These techniques are designed to stimulate the nervous system and energize the body. They can be useful when you need an extra boost of energy for physical activity, helping to increase calorie burn.
The Path to Sustainable Weight Loss
The connection between breathwork and weight loss is pretty clear: by regulating your nervous system, you reduce stress, improve digestion, and balance your energy levels. Breathwork isn't a quick fix, but it's a powerful tool in your weight loss journey. It teaches your body how to function optimally, creating a state where fat can be burned more efficiently, cravings are reduced, and emotional eating is less of a challenge.
By incorporating regular breathwork into your routine, you’ll not only feel calmer and more centered, but you’ll also be supporting your weight loss goals in a holistic, sustainable way. Breath by breath, you’re giving your body the tools it needs to thrive.
