Weight loss with breathing: this method claims 13 kilos in 6 weeks

It might sound too good to be true, but a Japanese breathing technique is making waves for its ability to burn fat—without lifting a single dumbbell. The “Long Breath Diet” claims to melt away up to 13 kilos in just six weeks, and all it takes is a few minutes a day of intentional breathing. 

The simple technique that sparked a health craze

The method was first brought to public attention by Japanese actor Miki Ryosuke, who stumbled upon it while managing chronic back pain. In the process, he also managed to lose around 13 kilograms and 12 centimetres from his waistline.

Now, the idea that breathing—something we do 20,000 times a day without thinking—can help you lose weight sounds more like a meditation pitch than a fitness plan. But surprisingly, there’s some science behind it.

Why breathing could help burn fat

According to researchers, body fat is made up of carbon, hydrogen, and oxygen. When we breathe deeply, especially during controlled exhalations, we increase the amount of oxygen taken in, which helps break down fat cells into carbon dioxide and water. We then release part of that fat through our breath. Literally.

So yes, in theory, the more efficiently you breathe, the more fat your body could convert and expel—at least partially—through your lungs.

How does the Long Breath Diet work?

The routine is deceptively simple. It involves standing upright, placing one foot slightly in front of the other, and shifting your weight onto your back leg. Then comes the breathing: inhale deeply through your nose for three seconds, raising your arms overhead. Follow this with a strong, controlled seven-second exhale through your mouth, contracting all your muscles as you do.

That’s it. Practised for just 2 to 10 minutes a day, this rhythmic breathing technique promises to help tone the midsection and improve metabolism.

Tips for doing it right

Consistency is key. Doing it once or twice won’t deliver miracles, but daily practice could help you improve core strength, posture, and even mindfulness. As Ryosuke advises, focus on activating the muscles during the exhale—especially around the abdomen. The goal is to engage your entire body while controlling your breath, almost like combining breathing with a light isometric workout.

Many users claim the process also improves digestion and stress levels—bonus benefits that often come hand-in-hand with a healthier lifestyle.

A few words of caution

While the Long Breath Diet has received a lot of attention, it’s not a stand-alone miracle. Experts remind us that any weight loss method works best when paired with a balanced diet and a generally active routine.

It’s also not recommended for people with cardiovascular or respiratory conditions like asthma, as the deep, forceful breathing might strain the body.

As with any wellness trend, it’s worth speaking to your GP before diving in. But if you’re looking for a gentle, low-impact way to kick-start your health goals—or simply want to make better use of your next deep breath—this might be a surprisingly powerful place to begin.