“Can you share a breathing exercise you’ve used to help with belly fat reduction? How long did you practice it daily and what benefits did you notice?”

Senobi

Once I read about Senobi, a Japanese breathing technique for losing weight. I was skeptical at first and I tried it, amazingly it has been very effective of course along with a proper diet and training routine.
Senobi consists in extending the arms overhead while leaning back, and breathing deeply while maintaining the stretch. You are suppose to do this kind of breathing for about 2 minutes.
The science behind this is that Senobi breathing controls stress levels and regulates the autonomic nervous system which eventually leads to weight loss.

In my experience, it works!
Maybell Nieves, Surgical Oncologist, AlynMD

Diaphragmatic Breathing

Ever wonder if a simple breathing pattern could flatten your tummy and your site’s bounce rate, y’all? I’m no doctor, but I reckon diaphragmatic breathing—slow inhales through the nose filling your belly and controlled exhales—done for 5-10 minutes daily can reduce stress and make you mindful; some folks feel less bloated.

From an SEO perspective, wellness topics like this are gold: share safe, researched tips and personal observations—feeling more energized or noticing better posture—to attract long-tail searchers and build authority. Back in ’18 I helped a yoga studio tweak its blog, weaving keywords like “breathing for belly fat” with honest anecdotes, and we tripled organic traffic in a month—just as deep breathing calms the heart, good content calms the algorithm. Our agency blends human writers with AI to craft content that ranks higher, gets found faster and converts curious readers into growth, and we’ll keep working free if those milestones aren’t met in six months.
Wayne Lowry, CEO, Scale By SEO

Belly Button to Spine

I practice and recommend an exercise I call ‘Belly Button to Spine’ breathing. It’s not about building muscle like a crunch. It’s about lowering cortisol, the stress hormone that signals your body to store fat around your midsection. You exhale completely, then pull your navel in as if it could touch your spine, holding for 10-15 seconds before slowly inhaling. This action stimulates the vagus nerve, shifting your body out of a stressed, fat-storing state.

I suggest five minutes of this every morning before getting out of bed. The first benefit people notice isn’t inch loss, but a significant reduction in bloating and that ‘puffy’ feeling. Over a few weeks, this hormonal shift helps the body release stubborn abdominal fat. It creates a calmer internal environment that makes all other weight loss efforts, from diet to exercise, far more effective.
Christine Kaczmar, Digestion Doctor, Laser Slim

Kapalabhati Pranayama, also known as “Skull Shining Breath.”

One breathing exercise I used to support belly fat reduction was Kapalabhati Pranayama, also known as “Skull Shining Breath.” It doesn’t burn fat directly, but it’s amazing for activating the core, digestion and stress reduction – all of which can support fat loss around the midsection. I did it for about 5-10 minutes in the morning on an empty stomach. The technique is to sit upright, take a deep breath in and then forcefully exhale through the nose while pulling in the stomach muscles. The inhale happens naturally between each short powerful exhale. A set is 30-50 breaths, followed by a brief rest and I would do 2-3 sets.

Over time I noticed my abdominal muscles felt more toned, not because fat was melting away overnight, but because the repeated belly contractions were a kind of internal workout. It also helped reduce bloating which made my stomach look flatter. Another big benefit was stress reduction. Doing this daily made me feel calmer and more centered which helped me stop emotional eating and late night snacking. I also became more mindful of my hunger cues and less likely to overeat.

The biggest change wasn’t physical – it was behavioral. This exercise made me more aware of how I was treating my body throughout the day and encouraged healthier choices. I still had to eat well and move my body but this breathing practice added a layer of consistency and intention to my routine. In the long run I think it contributed to a gradual and sustainable reduction in belly fat when combined with other healthy habits.
Sovic Chakrabarti, Director, Icy Tales

Deep belly breathing, or Diaphragmatic breathing

I’ve used deep belly breathing, or diaphragmatic breathing, to help with belly fat reduction. It’s simple but effective—breathe deeply through the nose, expanding your diaphragm, and exhale slowly through your mouth. I practiced it for about 10 minutes daily, focusing on slow, controlled breaths. Over time, I noticed a reduction in bloating and felt less stressed, which helped prevent stress-eating. While I didn’t expect drastic weight loss, I found that combining this with other healthy habits led to more consistent results. The biggest benefit was how it calmed my nervous system, reducing cortisol levels, which can contribute to fat retention around the belly. It became a part of my morning routine, and after a few weeks, I noticed my midsection felt less puffy and more toned.
Nikita Sherbina, Co-Founder & CEO, AIScreen

Diaphragmatic Breathing

The impact of breathing exercises can be very surprising, and I’ve really benefited from diaphragmatic breathing. What I do is that I sit or lie down. My hands are on my belly, and I inhale through my nose for some seconds, letting my belly rise (chest stays still). Now I breathe out through my lips, pulling my belly button in. Doing about 5-10 cycles daily (each for 5 minutes) for about two weeks made me lose some belly fat, and I noticed a tighter core.
Austin Anadu, Medical Doctor, AlynMD

Diaphragmatic Breathing

One exercise I have found beneficial is Diaphragmatic breathing. Here’s how it works:

Either while lying on your back or sitting comfortably, put a hand on your stomach and take slow deep breaths through the nose with each inhale letting the belly rise. Breathe out slowly from your mouth, making sure that you feel your belly falling.

Practicing this for 5-10 minutes can help reduce stress levels, increase focus and even improve core stability which are all components that contribute to supporting your overall fitness.

In my experience this has led to improved breath control whilst training and a more composed presence under pressure.

While this won’t melt belly fat on its own, combining mindful breathing with a balanced diet and regular training is a powerful way to move towards your goals.
Liam McClorey, Director, Hardlife Fightwear