Using Breath for Anxiety, Pain Relief, and even Weight Loss?!?

I’ve always been fascinated by breath. From a young age, I remember watching runners pass by and wondering—are they breathing right for what they’re doing? I’d hear one person gasping, another breathing rhythmically, and it struck me that maybe not all breaths are created equal. Just like how we each move differently, I figured there must be more optimal ways to breathe depending on how we move. That curiosity stuck with me.

Later when I've had to run myself, for school sports, or when I've gone to the gym and done yoga, I always felt like (and still do) I'm doing it wrong. That I'm not breathing in and out at the most optimal times or ways.

In the past few years—especially since diving deeper into Wim Hof’s work—I’ve been thinking even more and more about the incredible power of breath. In either 2020 or 2021 I even read the book Breath by James Nestor, and it completely changed the way I saw something as seemingly simple as breathing. It explained why mouth breathing can be harmful, how our airways have evolved (or devolved), and what that means for our health.

Then, days ago, I stumbled on a quirky British game show called QI where one of the questions was about losing weight and how we 'expel fat' - the answer - through exhaling.

It blew me away - pun totally intended.

We actually exhale fat? Wait, what?! That was news to me—and fascinating enough to send me down a rabbit hole of research. I’d heard of breathwork being used for anxiety, pain relief, even childbirth. But for weight loss? That was new.

So in this article, I want to share some of the incredible things I’ve discovered about breath—from how it can support weight loss, to how it can ease pain, reduce anxiety, and even help us feel and be more youthful and vibrant.

Because breath isn't just life—it might just be the key to living better.

[Clip taken from QI Series 'Meals',]

About Breathwork and Breathing

Breathwork can be surprisingly powerful in so many areas. For example, controlled breathing techniques can help manage stress and anxiety by engaging the parasympathetic nervous system, which promotes relaxation. Techniques like diaphragmatic breathing, box breathing, and alternate nostril breathing are often used in mindfulness and meditation practices.

In terms of pain management, slow, deep breathing can help reduce the perception of pain and increase pain tolerance. It's often used in labor, as you mentioned, and in managing chronic pain conditions.

For immune support and inflammation, methods like the Wim Hof technique combine specific breathing patterns with cold exposure and meditation, which some studies suggest can influence the immune system and reduce inflammation.

Breathwork can also be used to enhance focus and cognitive function. Certain patterns of breathing can increase oxygen flow to the brain, helping with mental clarity and concentration.

And yes, there's emerging research suggesting that breathing can play a role in metabolic processes, potentially aiding in weight management. While it’s not a standalone solution for weight loss, mindful breathing can support a healthier lifestyle by reducing stress, improving sleep, and enhancing overall well-being.

It’s fascinating how something as simple as our breath can have such a wide-ranging impact on our physical and mental health.

Mastering Your Breath

If you want to master your breath, starting with foundational techniques is key. Practices like diaphragmatic breathing, also known as belly breathing, help you engage your diaphragm fully and improve oxygen exchange. This can be a solid starting point because it’s fundamental for many other breathing techniques.

From there, you can explore different methods tailored to your needs. For example, if you’re looking to improve focus or manage stress, techniques like box breathing (inhaling, holding, exhaling, and holding each for an equal count) can be very effective.

For sleep, slow, extended exhalations can help activate your relaxation response. Something as simple as inhaling for four counts and exhaling for six or eight counts can calm your nervous system before bed.

For exercise, learning how to synchronize your breathing with movement can boost your endurance and efficiency. For example, runners often use rhythmic breathing patterns to maintain a steady flow of oxygen and prevent side stitches.

If you want to dive deeper, exploring practices like pranayama in yoga can offer a wide range of breathing exercises tailored to different outcomes, from energizing your body to calming your mind.

And if you’re curious about more modern approaches, there are numerous guided breathwork sessions and apps that can help you practice and refine your technique. The key is consistency and mindfulness—paying attention to how different techniques affect your body and mind. Once you build that awareness, you can tailor your breathwork to suit your needs in any situation.

Apps To Help Your Journey

There are several great apps that can guide you through different breathing techniques. For example, the Wim Hof Method app teaches his specific breathing exercises combined with cold exposure. Another popular one is Breathwork, which offers a variety of guided exercises for relaxation, focus, energy, and sleep.

Apps like Calm and Headspace also include breathing exercises alongside their meditation content. They can be great for building a regular practice and exploring different techniques.

If you’re looking for something comprehensive, Pranayama* apps focus specifically on breath control techniques from yoga, offering structured programs to develop your practice. Ultimately, no single app will make you a master overnight, but consistent use of these tools can help you build a strong foundation and deepen your understanding of how different techniques impact your body and mind.

Wait! What's Pranayama?!?

Pranayama is a set of breathing techniques originating from the yoga tradition. The word itself comes from Sanskrit, where "prana" means life force or vital energy, and "ayama" means control or extension. Essentially, pranayama involves controlling the breath to influence the flow of energy in the body. Different pranayama techniques can have various effects, such as calming the mind, energizing the body, improving focus, or balancing the nervous system.

Some common pranayama practices include Nadi Shodhana (alternate nostril breathing), which is known for balancing the left and right hemispheres of the brain and promoting relaxation. Another is Kapalabhati (skull shining breath), which involves short, powerful exhales and can be invigorating and cleansing.

Incorporating pranayama into your routine can enhance your overall well-being by helping you regulate your breath and, in turn, influence your mental and physical state.

Breathe in....for...

1. Breath for Anxiety Relief

Breathing deeply and mindfully helps activate the parasympathetic nervous system—your body’s “rest and digest” mode—which calms the heart rate, reduces cortisol, and brings your mind into the present.

Recommended method: 

Box Breathing (also called square breathing) — Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat for a few minutes. It’s used by Navy SEALs and works beautifully to ground you quickly.Other good techniques: Diaphragmatic breathing and 4-7-8 breathing for deeper relaxation before sleep or during anxious moments.

2. Breath for Pain Relief

Pain often tenses the body and shortens the breath. By consciously lengthening your breathing, you can help reduce the intensity of pain and feel more in control.

Recommended method: 

Deep diaphragmatic breathing — Breathe deeply into the belly, expanding it fully, then exhale slowly. This reduces tension in the body and enhances the release of endorphins (natural painkillers).Also useful: Hypnobirthing-style breathing (long inhales, slow sighing exhales) and mindful breath awareness during pain flares.

3. Breath for Weight Loss (Yes, Really!)

We exhale fat as carbon dioxide when we lose weight. The majority of fat leaves the body via the lungs, not just sweat or waste. So efficient breathing supports metabolic processes and fat oxidation.

Recommended method: 

Wim Hof Method or fire breathing (Kapalabhati) — These activate your metabolism, improve oxygenation, and help burn calories. Bonus: Consistent slow nasal breathing during low-intensity cardio improves fat burn and endurance.

4. Breath for Better Sleep

Your breath can help calm the nervous system and prep your body for rest. Many people sleep poorly due to shallow breathing or overactive stress responses.

Recommended method:

 4-7-8 breathing — Inhale for 4, hold for 7, exhale for 8. This slows the heart rate and promotes deep relaxation.Also try: Coherent breathing (5-6 breaths per minute) to lull the body into a restful state.

5. Breath for Energy and Focus

Feeling sluggish? Breath can wake you up and sharpen your mind better than coffee.

Recommended method: 

Bellows breath (Bhastrika) — Powerful, quick inhales and exhales through the nose (about 1 per second) for 30-60 seconds.For a milder version: Breath of Fire (used in Kundalini yoga) to energize the body and brain.

6. Breath for Detoxification

Breathing deeply helps the body expel toxins and enhances circulation. Since the lungs are a major detox organ, breathwork helps flush out stale air and CO₂.

Recommended method: 

Full yogic breath — Inhale into the belly, ribs, and chest; exhale completely. Do this slowly and mindfully for several minutes.Also effective: Wim Hof Method, which includes breath holds and powerful exhales.

7. Breath for Emotional Release and Trauma Processing

Trauma is often stored in the body and shows up in shallow or held breath. Breathwork can unlock trapped emotions and support emotional release.

Recommended method: 

Conscious Connected Breathing (also called circular breath) — A continuous, gentle inhale and exhale with no pause. Often used in breathwork therapy sessions to process stuck emotional energy.Note: This is best done with a trained facilitator if you’re new to it.

8. Breath for Longevity and Youthfulness

Chronic stress and shallow breathing can age us faster. Optimizing your breath promotes cell regeneration, better oxygen delivery, and a more youthful glow.

Recommended method: 

Coherent breathing and slow nasal breathing — Practicing 5–6 breaths per minute daily has been linked to improved heart rate variability, longevity, and reduced inflammation.Mouth taping during sleep (with caution!) can also promote better nasal breathing and oxygenation overnight.

9. Breath for Athletic Performance

Better breath equals better endurance, faster recovery, and more efficient energy use during workouts.

Recommended method: 

Nasal breathing during training — It enhances nitric oxide production, keeps heart rate lower, and improves CO₂ tolerance.Also try: Buteyko breathing — Focused on reducing overbreathing and building tolerance to carbon dioxide to improve athletic output.

10. Breath for Meditation and Mental Clarity

Your breath is a built-in anchor to the present moment. When the mind races, breathing practices can help return you to stillness.

Recommended method: 

Mindful breath awareness — Simply observe the breath without changing it. Use a mental cue like “in… out…” to maintain focus. Also effective: Alternate nostril breathing (Nadi Shodhana) for balance and clarity.