Share and Follow
If you feel like your wellness routine needs a boost, consider adding intentional breathwork. While it may not lead to direct fat loss, deep breathing can significantly lower cortisol levels. This stress hormone is known to contribute to belly fat accumulation, especially during menopause, according to Dr. Kisha Pickford, APRN, a nurse practitioner, certified holistic nutrition weight loss coach, and author of The Weight Is Over. By reducing cortisol levels, you can improve metabolic function and curb emotional eating habits.
Although intentional breathwork may not directly increase your resting metabolic rate, Dr. Pickford highlights its ability to shift your body from a stress response mode to a relaxation state. This transition from ‘fight or flight’ to ‘rest and digest’ can enhance insulin sensitivity, decrease cravings, and maintain hormonal balance, particularly for women over 50.
As an advocate for stress reduction methods, Dr. Pickford often educates on intentional breathing techniques. She shares a simple 10-second breathing exercise that can help trigger fat-burning processes in women aged 50 and above.
A 10-Second Breathing Routine To Manage Stress and Boost Metabolism
You can easily work this breathing routine into your day. All it takes is 10 seconds of your time!
- Breathe in for 4 seconds.
- Hold for 2 seconds.
- Slowly breathe out for 4 seconds.
- Repeat for 3 to 5 cycles, 2 to 3 times per day, especially when experiencing moments of high stress.
Dr. Pickford stresses consistency over intensity. She recommends doing this breathing exercise at least two times a day or implementing it into routines like a morning ritual, meals, or bedtime.
The Importance of Breathwork
Dr. Pickford encourages you to make breathwork a habit.
“Clients often report reduced bloating, decreased emotional eating, and better sleep when breathwork becomes a habit,” she says. “These changes contribute to improved body composition and a flatter waistline over time, not through magic, but through calm, consistent support of the body’s natural systems.”
Something as simple as breathwork can make all the difference in the world. In fact, according to MJ Renshaw, certified breathwork facilitator, author of How to Cry, and founder of The Being Method, “Almost every type of breathwork can help with metabolism in its own way.”
MJ explains, “In my work, I’ve seen a lot of women 50+ reduce stress, which can help them reduce stubborn fat on their body. Sometimes, it’s the missing link women 50+ need when they can’t lose weight despite being active. Breathing through your nose, as I mentioned, can also reduce lymph or puffiness and change your facial structure. A lot of women decide against possible cosmetic surgeries they had planned because they simply changed how they breathe.”
Alexa Mellardo
