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Lose Belly Fat With Breathing Exercises: Amazing Science! Doctor Explains

March 9, 2020


hello health champions today I’m gonna
go over the science of losing belly fat with breathing exercises and this is not
as something for nothing and if you understand it and you apply it properly
it can make the difference between losing weight or not coming right up hey
I’m dr. Ekberg I’m a holistic doctor and a former Olympic decathlete and if you
want to truly master health by understanding how the body really works
make sure you subscribe and hit that notification bell so you don’t miss
anything now I’m gonna go over five different principles five different
steps about how this science works and if you don’t catch all the five steps
then it’s not gonna make sense okay you’ve got to get all of them and if you
do then it’s gonna really come together beautifully for you and make sure then
you stay to the end because I’ve got a great bonus for you so whether you have
belly fat to lose or not then knowing this information could totally change
your life so I know what you’re thinking is this for real there’s so much talk
about belly fat being dangerous and you need to cut the sugar and you need to
exercise and you do crunches and so forth how could breathe in have anything
to do with it so it is absolutely real and you got to sort of understand the
whole picture but before we get into it I just want to emphasize some common
sense and I know that you guys watching this are really smart that’s why you’re
on this channel that in order to get a whole healthy body we can’t just do one
thing and ignore everything else there’s not like one thing can make up for the
other stuff so there’s no quick fix this video is not called learn how to breathe
a little bit and wake up with a flat belly okay that would be insulting your
intelligence so just to understand that you have
to have a good diet whole food not producing too much insulin you got to
have proper sleep enough sleep good quality and you have to exercise not to
burn calories but to activate the body to give the brain some signals and
create some circulation and some good hormones in the body with that said it
the breathing is a fantastic add-on but it can’t be the only thing that you do
there is no quick fix this these problems take years or decades to
develop so you’re not going to just flip a switch and and be done with it alright
but you guys know that so the very first thing we need to understand is where
belly fat comes from alright it doesn’t happen it doesn’t end up on the belly
randomly there’s a reason we have different hormones we have different
mechanisms that have different results and belly fat is a result of two
hormones called cortisol and insulin insulin is a hormone that rises in
response to blood sugar it takes the blood sugar out of the bloodstream puts
it inside the cell and in the presence of cortisol then it’s going to end up
specifically around the midsection and we know this because there’s a disease
called Cushing’s these people have a pathology of some sort that produces
astronomical amounts of cortisol and as a result they have a very characteristic
body shape they have a huge belly they have a flat butt they have skinny legs
and they have a big hump on their neck they have a moon face and all these
things are because of cortisol and cortisol in turn drives insolence these
the hormones work together but we know because of that that this big belly is
because of cortisol and insulin so now we know we’re belly fat comes from now
we need to understand how does cortisol end up being so high assuming that we
don’t have Cushing’s which fortunately it’s
very rare so most of you by far are not gonna have Cushing’s it’s not going to
be pathological it’s going to be high because of lifestyle and the thing that
cortisol results from is stress cortisol is a stress hormone and why does that
happen well anytime that you have stress then your body is anticipating having to
do something it’s anticipating having to respond to
something or to defend itself against something and when that happens when
you’re threatened or attacked then your body is going to need more energy you’re
gonna have to run really fast for a while to get get away from the danger
and that requires energy and cortisol is produced during an emergency during a
stress event because cortisol raises blood sugar and blood sugar is the
emergency fuel right your baseline metabolism runs mostly on fat and that’s
how your body likes it slow exercise and walking is mostly fat especially if your
fat adapted but during an emergency your body knows hey we’re gonna need some
extra that fat is great but it’s not gonna be enough because we can we can
burn fat in the presence of oxygen but once you start huffing and puffing and
you reach a critical threshold in order to go above that you have to have
glucose you have to have carbohydrates so that’s why it’s the emergency fuel
because carbohydrates glucose can be split and can create energy without
oxygen that’s where you get the lactic acid so it’s for short term bursts and
it’s absolutely essential it will save your life so there are two ways that
your body can raise blood sugar so when you have a stress response then your
body will raise cortisol that one way and the other is to make you eat sugar
all right that’s why you get cravings you’re stressed this your body says hey
this is stressful I’m gonna have to do hard work give me some more fuel let’s
ramp up the fuel just in case so stress creates cortisol now what is it that
manages stress how do we balance and regulate stress in the body how does
that work there’s something called the autonomic nervous system and here’s your
third principle the autonomic nervous system manages everything about you that
you don’t have to think about so your your digestion your heartbeat your
breathing your your circulation your hormones your pH all of those things are
managed by your autonomic nervous system and it is a resource allocation system
okay the body has limited resources there’s only so much so if you have
resources over here and then the ball is census we’re gonna need more resources
over here you have to pull you have to borrow from one place and reallocate
them to the other and this is what that system does so if let’s say that you’re
at a picnic and you’re having a good time you’re relaxed then that’s one type
of resource allocation and then you’re sitting there enjoying your food
digesting it making lots of nice stomach acid and digestive enzymes but then the
grizzly bear shows up and wants to join your picnic now you’re not so relaxed
anymore so you quickly go from a parasympathetic state into a sympathetic
from a relaxed state to a fight/flight state so the sympathetic is known as
your fight/flight system the parasympathetic is known as your feed
breed or rest digest system so why does it switch because you don’t need the
blood in your gut to digest the food you need it in your muscles to get away from
the bear so your body reallocates and the first thing that happens is you make
adrenaline and in a split second have adrenaline rushing through your
blood and as a result your blood pressure goes up your heart rate goes up
so you can send more blood out to the muscles so you can run and fight climate
REE get out of there and then at the same
time or a few seconds later your cortisol goes up like we talked about so
that you can make more blood sugar more glucose so that you can make it so you
can maintain that escape a little bit longer and this activity is also known
as catabolic meaning break down because your body doesn’t care about long-term
health it will burn bridges it will break down protein it will do whatever
it can to get out of there right you don’t even feel pain you can get
scratches while you’re running through the thorny bushes and you don’t notice
until later because your body has just one priority to get out of there the
opposite is called the parasympathetic your feed breed and it is responsible
for digestion it is powered primarily by something called the vagus nerve that
goes from your brainstem to your gut and it’s only with parasympathetic
activation that we can digest food the blood doesn’t get to the gut without
parasympathetic activation your immune system your cell based immune system
that fights off infections it doesn’t get activated unless you have some
parasympathetic activity your reproductive function doesn’t work if
you’re stressed your healing doesn’t work if you’re stressed so the
parasympathetic is responsible for all anabolic function all the build up all
the tissue repair all making new tissues and new body parts and better body parts
is the parasympathetic it only happens when you’re relaxed so the way we want
to think about this is like a seesaw that when one increases the other
decreases right so these are essential but the sympathetic
always comes first always gets first priority because if you don’t make it
through the next few seconds who cares about what might have worked tomorrow or
next month so parasympathetic is always put on the backburner the sympathetic is
super fast the parasympathetic is much slower and it only kicks in after the
sympathetic has settled down and this becomes important as we’re going to see
so now that we understand all of this we also understand the real reason why they
call belly fat bad why do they call it dangerous okay is the fat dangerous no
fat it’s just fat the reason it’s dangerous is because of what put it
there what hormones and what circumstances put it there and if you
have belly fat it’s a result of cortisol if cortisol is high then you have had
your digestion decreased your immune system decreased your reproduction
decreased and your healing decrease that’s why they call it dangerous
because the people with the belly fat are sick because they don’t have enough
parasympathetic function number four now we’re getting to the really cool stuff
so did you know that when you breathe in your heart speeds up when you breathe
out your heart slows down for real you can verify this if you have a heart rate
monitor or you have one of these little pulse ox things then just start
breathing really slow and you will notice that it’s faster on the in-breath
and it’s slower on the out-breath and there’s going to be a little bit of a
delay because whatever readout it kind of averages and it gives you a few
seconds after but you’ll start to see this pattern and here’s the thing when
you breathe in that’s a sympathetic activity that’s
just a little bit of stress and when you breathe out that activates the
parasympathetic nervous that’s a sign that you are relaxing and
like we said before the sympathetic kicks in really fast so every time you
breathe in you already have a little bit of sympathetic activity but the
parasympathetic is much slower so if you just kind of breathe out for a second or
two you just take then that’s not enough time for that parasympathetic nervous
system to activate so what happens is you activate sympathetic with the
out-breath but then you don’t get any
parasympathetic activation so with a short shallow breath and lots of stress
you just kind of add on to that sympathetic activity you got to slow
down the breath you got to breathe out for about five to six seconds to allow
that parasympathetic nervous system time to engage because it’s that much slower
so once you understand this now we’ve got the breathing tied in to the balance
of your autonomic nervous system and if you find a nice slow relaxing breath
that we’re gonna describe in a moment then you can balance your nervous system
alright how cool is that but then a lot of people will object and say oh sure
that’s really cool we can start changing things but how does that help me I have
a busy life I can breathe for five minutes here and there but I can’t spend
my whole life breathing what is that supposed to do for me
right and that’s a good point and in order to understand how to get around
that we need to understand number five which is neuroplasticity and this is so
hyper cool it means that your brain is always changing it’s plastic it’s
rewiring itself they used to think of the brain sort of like bone that it was
just there the the cells were where they were and they might replace a few
molecules here and there but it kind of was what it was they knew that the brain
sort of changed while kids were growing but they thought that as soon
you were sort of teenager or adult then it locked in forever and that was the
belief for a very long time but there were some people who did pioneering work
and research and they had to really struggle to get their ideas through and
this research started in the 1960s and continued in the 70s and 80s but it’s as
recent as 1980 1990s that we even understand and accept the concept of
neuroplasticity that the brain changes and why is this cool because it means
that if you can learn something at the age of 80 if you can learn how to use a
cell phone if you can learn a new language if you can learn a new skill or
a hobby or a new card game that means that you can rewire your brain right
every new thing that you learn means that you rewire your brain you are
physically reconnecting you’re breaking up old wires and contacts and you’re
pulling them off and putting them in new places you’re creating new neural
networks at any age so your brain isn’t set it becomes what you make it so once
we understand that then we understand that we can change the balance of
sympathetic parasympathetic the vast majority of people are stuck in
sympathetic there’s so many things in daily life like the screaming kids and
the bills and the news and the traffic that puts us in that fight flight
response and it doesn’t matter if it’s a real bear or an imagined bear we’re
still going to have that stress response so most people are kind of stuck but if
we understand the Rope lasticity then we understand that with the principles we
learned about breathing we can change it right so when you breathe in you’re
activating sympathetics you’re strengthening the areas in the brain
that mediate that sympathetic response when you’re breathing out you’re
strengthening you’re activating your parasympathetic and you’re strengthening
the area that handles parasympathetic and these are physical locations that
will grow if you do this their physical pathways they’re like wires in your
spinal cord and in your brain and you can change them so we want to understand
that every skill you have the languages you speak the way you walk the things
you know how to do at work the way you catch a ball they’re all neurological
pathways they’re all patterns in your nervous system so think of these skills
as neurological habits and think about a pianist and a piano right so some people
say oh well I just can’t change I am the way I am well that’s not true if you
understand how a pianist has practiced they have developed a skill and they’re
so good at it that they can sit down and play
something and they can think about something else they can have a
conversation they could mentally be somewhere else but that skill is so
strong it’s so automated that it sort of goes by itself that’s what you want to
do with your sympathetic and parasympathetic you can practice it to
get to that point but it’s not gonna happen overnight obviously right you’re
not gonna sit down to a piano and hit a few notes and say okay I guess this
didn’t work for me because I don’t sound like that guy it’s it’s a habit it’s
repetition repetition repetition so how much do you have to practice to automate
this the more you do the better you get so I would suggest you breathe you sit
down you relax you do your breathing exercise about five minutes at a time
maybe 10 and you do it once or twice a day right and in one week
you’ll make just tiny little bit of progress if you do it
once nothing’s gonna happen you feel good for five minutes after a week
you’ll start moving after a month you’ll get a whole lot better after six months
or twelve months you will be a concert pianist you be the an expert
you’ll be the equivalent of a pianist at that point you can go through your life
you can fight traffic you can manage your kids you could have a boss scream
at you and you still your your patterns your pathways are so strong that you
stay in balance you don’t get stressed you don’t make cortisol you don’t make
belly fat okay and that is what it’s going to take this is how you develop a
healthy body as you develop some good habits and you do them over time so how
do you do this breathing well there’s all kinds of breathing philosophies and
patterns and techniques out there and they’re all good for something okay just
try them see if they do something for you but to balance your sympathetics
parasympathetics the way we’re talking about it’s about smoothness and it’s
about having about an equal pattern of breathing in and out if anything you
just make your out-breath about one second longer so think about five
seconds in and five or six seconds out that’s going to be slow enough for the
parasympathetic to kick in and think of it as a smooth wave okay so you start
breathing in very very slowly and you don’t force it you you start with the
belly and then you let it rise very very gently into the chest so it’s not a full
breath your shoulders stay perfectly relaxed as soon as you start pulling up
your shoulders that’s a stress response right so very slow breath in let it rise
into the chest and then at the top of the breath there’s going to be a moment
where nothing happens and you’re not sure if you’re breathing in or out but
just wait a little bit and all of a sudden you know
you’re breathing out and then same thing at the bottom of the breath you let the
breath out at the bottom there’s a moment you don’t know if you’re
breathing in or out but before you know it you’re breathing in again and this
should be so silent that if someone had their ear to your nose they wouldn’t
hear a thing that’s basically it’s a very calm very slow breath it should be
a tiny little bit deeper than a shallow breath but it’s nowhere near a maximal
breath it’s not about filling your lungs at all congratulations for sticking
around this far the bonus is that not only are you going to reduce belly fat
like we talked about from reducing cortisol but when you balance your
autonomic nervous system when you start improving your parasympathetic function
you will get better nutrition how does that work
a lot of people come into my office and they write down what were you interested
in better nutrition they think that it’s all about learning the right foods to
eat and yes that’s important you want to put good food rather than junk food but
what if your digestion is so poor what if your parasympathetic what if you have
no blood flow to your gut and you put really awesome food in there and you
only absorb a fraction of the nutrients right you’re still not gonna be healthy
so yeah you want to eat the right stuff but what if you can actually send some
blood to the gut and absorb a higher percentage of those nutrients how about
not getting colds and flus anymore I used to get colds and flus a couple of
three times a year and sometimes in the fall I would get a really bad cough for
three weeks and then it would stick around for for several months after that
well for the last three to four years I haven’t had a cold or a flu or a fever
not even a sniffle and part of that is good nutrition good food
the other part is learning to balance your sympathetic and your
parasympathetic nervous system it’s really cool to have all these sniffling
people around you and know that you’re not going to get it
you know the bonus is improved libido right your body does not prepare for
procreation if you’re stressed if you’re being chased by a bear that’s not the
first thing that comes to mind so when you get balanced in your body your
libido will improve that’s why they talk about stress causing all these problems
that’s the mechanism that the stress shuts down your parasympathetic nervous
system and you just lose that function you bring the parasympathetic back all
this stuff comes back you will sleep better because when you wake up in the
middle of the night and your mind is racing that’s usually adrenaline and
cortisol along with a stressed mind that won’t shut off you will have improved
recovery the parasympathetic is responsible for the relaxed peripheral
circulation that improves oxygenation and healing so you’ll recover from
exercise you recover from injuries faster and if you have a disease you’d
like to reverse then healing an anabolic function repair it’s basically only
going to happen with a functioning parasympathetic nervous system how’s
that for bonuses if you feel you learned something from this video then you will
definitely like that one too thanks so much for watching and I’ll see you in
the next video

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