Breathing is a natural process that the body requires to exchange oxygen and carbon dioxide. Therefore, it does not burn many calories. However, the rate of breathing and the amount of oxygen consumed during breathing can impact overall calorie expenditure.
The body’s metabolism is the primary determinant of calorie expenditure at rest. Metabolism is the process that occurs in the body to convert food into energy. The rate of metabolism is influenced by factors such as age, body composition, hormone levels, and genetics. A person with a higher metabolic rate will burn more calories even at rest, including during breathing, than someone with a lower metabolic rate.
Other factors impacting calorie expenditure during breathing include physical activity, lung function, and respiratory rate. For example, regular exercise can increase lung capacity and respiratory efficiency, resulting in more efficient use of oxygen and potential calorie expenditure.
While breathing does not burn many calories, factors such as metabolism, physical activity level, and lung function can impact overall calorie expenditure at rest and during physical activity, including breathing.
How Many Calories Does Breathing Burn?
The average man, who weighs 180 pounds (80kg), can burn 55 calories per hour while breathing. However, depending on age, weight, breathing technique, and lung capacity, people can burn 40 to 80 calories per hour while sleeping.
“Belly breathing,” also known as diaphragmatic breathing, is a breathing technique that involves using the diaphragm, a large muscle located beneath the lungs, to breathe deeply and efficiently. This technique involves inhaling deeply through the nose, allowing the belly to expand outward as the diaphragm contracts downward. Then, the breath is exhaled slowly and steadily through the mouth, allowing the stomach to deflate as the diaphragm relaxes upward.
While belly breathing can have various health benefits, such as reducing stress and anxiety, improving lung function, and promoting relaxation, it does not burn many calories. The number of calories burned during sleep depends on various factors, such as body size, metabolic rate, and activity level. However, on average, a person may burn between 40 and 80 calories per hour during sleep.
Breathing techniques that burn a lot of calories
- Diaphragmatic Breathing: Also known as belly breathing, this technique involves breathing deeply from the diaphragm rather than the chest. It can help reduce stress and promote relaxation.
- Box Breathing: This technique involves inhaling for a set count (4 seconds), holding the breath for a set count, exhaling for the exact count, and then holding the breath again. It can be used to reduce anxiety and promote calmness.
- Alternate Nostril Breathing: This technique involves closing off one nostril while inhaling through the other, then switching nostrils and exhaling through the other. It can help balance the nervous system and promote relaxation.
- Pursed Lip Breathing: This technique involves inhaling through the nose and exhaling slowly through pursed lips as if blowing out a candle. It can help reduce shortness of breath and promote relaxation.
- 4-7-8 Breathing: This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. It can be used to reduce stress and promote relaxation.
- Kapalbhati Breathing: This technique involves rapid and forceful exhalations through the nose, with relaxed inhalations. It is commonly used in yoga and can help improve lung function and energy levels.
It is important to note that while belly breathing may not burn many calories, incorporating deep breathing exercises into your daily routine can still provide a range of health benefits and support overall well-being.
Research papers related to Breathing calories burning
Few research papers specifically focus on the number of calories burned through breathing alone, as it is a natural process that constantly occurs in the body and is unlikely to impact overall calorie expenditure significantly. However, here are a few studies that have explored this topic to some extent:
- “The thermic effect of breathing during exercise recovery” – International Journal of Sports Medicine, 1993
- “Caloric expenditure of aerobic breathing: possible contribution to the energy balance of respiratory quotient” – International Journal of Obesity, 1993
- “Energy expenditure of breathing” – Journal of Applied Physiology, 1999
- “The energetic cost of breathing in humans during submaximal exercise” – Journal of Applied Physiology, 2001
The research paper “Energy Expenditure of Breathing,” published in the Journal of Applied Physiology in 1999, aimed to estimate the energy cost of breathing in humans at rest and during exercise. The study used indirect calorimetry to measure oxygen consumption and carbon dioxide production during breathing in healthy adults.
The study’s results showed that the energy cost of breathing at rest was approximately 5% of the total energy expenditure, or around 1.2 calories per minute. However, during exercise, the energy cost of breathing increases to about 10-15% of the total energy expenditure, depending on the intensity of the training.
The study’s authors concluded that while breathing contributes to overall calorie expenditure, the number of calories burned through breathing alone is minimal and unlikely to significantly impact overall energy balance. Therefore, focusing on other lifestyle factors, such as regular physical activity and a balanced diet, supports overall health and well-being.
These studies suggest that breathing alone does contribute to overall calorie expenditure. Still, the number of calories burned by breathing alone is minimal and likely only a tiny fraction of the total calories burned throughout the day. Therefore, focusing on lifestyle factors, such as regular physical activity and a balanced diet, is essential to support overall health and well-being, rather than relying on breathing alone to burn calories.
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