Breathing Techniques Can Help Tackle Stress-Linked Belly Fat, Say Health Experts

New Delhi | December 19, 2025 Rising stress levels in daily life are increasingly being linked to stubborn belly fat, a condition often referred to as “cortisol belly,” according to health experts and recent research. From work pressure and constant screen time to fear of missing out fueled by social media, stress has become a regular part of modern living. This ongoing stress keeps the body in a constant state of alert, driven by the hormone cortisol. Cortisol plays an important role in short-term stress. It prepares the body for quick action by boosting energy and focus during emergencies. However, problems arise when cortisol levels stay high for long periods. Experts warn that prolonged cortisol release can disturb metabolism and lead to fat accumulation, especially around the abdomen. This means even people who are otherwise slim or eat carefully may still notice belly fat if they are under constant stress. Studies have shown that chronic stress can cause fat to collect around the midsection, regardless of overall body weight. A well-known Yale study highlighted that stress-related belly fat can appear even in non-overweight individuals. This explains why many people struggle with abdominal fat despite regular exercise or dieting. Health specialists also caution against extreme calorie restriction, as eating too little can further stress the body and worsen hormonal imbalance. Yoga and breathing practices are now being recommended as simple and effective tools to manage stress and regulate cortisol levels. According to experts, controlled breathing helps calm the nervous system, slows down racing thoughts, and signals the body to move out of “fight or flight” mode. Research cited by Harvard Health suggests that yoga can increase levels of GABA, a brain chemical linked to relaxation and emotional balance. Breathing exercises also help calm the limbic system, the part of the brain responsible for emotional responses, allowing people to handle stress more calmly. Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendra, explains that regular breathing practices can support both mental calm and physical balance. One such technique is Bhastrika Pranayama, which involves deep, slow breathing and brief breath retention. With regular practice, it can improve oxygen flow, strengthen the lungs, and gradually reduce stress hormones in the body. Another commonly suggested exercise is Kapalbhati Pranayama. This practice focuses on rhythmic exhalation while inhalation remains passive. Experts say it supports mental clarity and helps the body manage stress more effectively, which in turn supports better metabolic balance. Surya Nadi Bhedan is also recommended to improve digestion and breathing efficiency. By breathing through the right nostril, the body’s internal energy balance can be supported, which may help reduce unnecessary fat build-up over time. Anulom Vilom, a well-known alternate nostril breathing technique, is said to calm the nerves, relax the mind, and correct stress-related hormonal imbalance when practiced daily. For those struggling with high stress and poor sleep, Chandra Nadi Bhedan may help. This cooling breathing technique focuses on the left nostril and is believed to reduce mental agitation and promote relaxation. Even a few minutes of mindful breathing, experts say, can create noticeable changes in stress levels and overall well-being. Health professionals emphasize that while breathing exercises are not a quick fix, consistent practice can help manage stress, balance hormones, and gradually reduce stress-related belly fat. Combined with balanced nutrition, adequate sleep, and regular movement, these simple techniques offer a natural way to support long-term health in today’s high-pressure world. Breathing Techniques Can Help Tackle Stress-Linked Belly Fat, Say Health Experts Stress has quietly become a part of everyday life. Tight deadlines, endless screen time, and constant scrolling keep the body in alert mode for hours. When this happens, cortisol, the stress hormone, stays high for too long. While cortisol is useful in short bursts, long-term stress can push the body to store fat around the stomach. This stubborn fat is often called a “cortisol belly,” and it can affect even people who are slim or eat carefully. Health experts say stress-related belly fat is not always about overeating. Studies show that chronic stress alone can cause fat to settle around the abdomen. This is why extreme dieting or skipping meals may do more harm than good. Instead of helping, it can increase stress levels and disturb hormonal balance further. Yoga and breathing exercises are now being seen as simple and effective ways to manage stress. Controlled breathing helps calm the nervous system and lowers cortisol levels. According to health researchers, yoga also boosts a calming brain chemical called GABA, which improves relaxation and emotional stability. When the mind relaxes, the body follows. Experts recommend a few breathing practices for daily stress control. Deep breathing techniques like Bhastrika help improve oxygen flow and calm the mind. Kapalbhati supports mental clarity and helps the body respond better to stress. Alternate nostril breathing, such as Anulom Vilom, relaxes the nerves and balances hormones. Cooling practices like Chandra Nadi Bhedan are helpful for people who feel restless or anxious. Even spending a few minutes each day on mindful breathing can bring noticeable changes. While breathing exercises are not a quick fix, regular practice can slowly reduce stress, balance hormones, and support overall health. Managing stress is not just about fitness, it’s about feeling calm, focused, and balanced from within.