As women enter menopause, hormone fluctuations and increased stress levels in their bodies often lead to abdominal fat accumulation and slowed metabolism. Traditional exercise and diet are important, but a simple and overlooked tool – conscious breathing exercises may be the missing link in your health management. Nursing expert and nutrition and weight loss coach Dr. Kisha Pickford has proposed a set of breathing methods that only take 10 seconds to help women over 50 reduce stress hormones and promote fat burning.
The scientific principle of breathing methods
- Reduce cortisol levels
Cortisol is the main stress hormone in the human body. Long-term high levels can promote abdominal fat accumulation, especially in menopausal women. Deep breathing can significantly reduce cortisol and help reduce the negative effects of stress. - Promote metabolic function and hormone balance
Although breathing exercises do not directly increase resting metabolic rate, they can help the body shift from a “fight or flight” state to a “rest and digest” state, enhance insulin sensitivity, reduce appetite impulses, and support hormone balance.
10-second breathing method steps
- Inhale for 4 seconds: Inhale deeply through your nose and feel the air fill your abdomen.
- Hold your breath for 2 seconds: Pause your breath and keep the air in your lungs.
- Exhale slowly for 4 seconds: Exhale slowly through your mouth or nose to release tension.
Repeat this cycle 3 to 5 times, 2 to 3 times a day, especially when you are stressed.
Practical benefits of breathing method
- Reduce bloating and emotional overeating
Many practitioners have reported that their continued practice of breathing method has significantly reduced bloating and emotional eating. - Improved sleep quality
Breathing exercises help relax the nervous system, promote deeper sleep, and improve overall recovery. - Support the body’s natural regulation
Through steady breathing, the body’s natural metabolic system is continuously and gently supported, which helps improve body shape in the long run.
Expert advice: Incorporate breathing techniques into your daily life
Dr. Pickford stressed that the key to breathing exercises is persistence rather than intensity. You can make it a morning ritual, a fixed part before and after meals or before going to bed, gradually develop a habit and maximize the benefits.
Additional perspective: The impact of breathing on the face and lymph
MJ Renshaw, a breathing instructor, pointed out that correct nasal breathing can not only reduce body edema and lymphatic congestion, but also improve facial contours, and even make many women give up their planned plastic surgery. The power of breathing is far more profound than you think.
In the pursuit of health and ideal body shape, breathing is a simple but powerful tool. As a philosopher said: “Breathing is the root of life and the source of peace.” After the age of 50, give yourself 10 seconds of breathing time to rejuvenate your body in tranquility and start a new chapter in fat burning.
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