Fighting Obesity Success When Nasal (Not Oral) Breathing At Exercise

by Dr. Artour Rakhimov (

If you've seriously determined to get rid of a few extra pounds then you'll have to have some kind of exercise plan. Perhaps you haven't exercised recently. Usually it can feel a bit too much and might even be somewhat dreadful... but do not worry, there's an easy medically proven way to get back into exercising again: exercise (e.g., walking) with nose breathing only! You must incorporate nose breathing 24/7 into your exercise routine and lifestyle (including sleep) if it's not already there. Thousands of people achieved tremendous success in weight loss with this medical program developed by Russian doctors.

Why could nose breathing matter for weight loss? Recent medical research studies suggest that obesity has its roots in low cell and body oxygen levels.

Consider the mechanism. Imagine that a body has low levels of oxygen. How does the body react to low cell oxygenation? It increases levels of HIF-1 (hypoxia inducible factor-1). This is the chemical that leads to insulin resistance and increased formation of adipose tissue (fat). Let us study some recent research findings.

The title of one article was "Hypoxia-inducible factor 1alpha induces fibrosis and insulin resistance in white adipose tissue". It was was published in 2009 in the Molecular and Cell Biology Journal. In this paper, American doctors from the Touchstone Diabetes Center (University of Texas Southwestern Medical Center in Dallas, TX) showed that when we have less oxygen in cells, white fat cells refuse to provide us with energy.

Another research paper suggested that low levels of oxygen in body cells leads to reduced efficiency of insulin. The article "Hypoxia decreases insulin signaling pathways in adipocytes" was published in Diabetes Journal in 2009.

In 2010, a team of Australian doctors from the Garvan Institute of Medical Research in Sydney also confirmed that "Hypoxia-inducible factor-1alpha regulates beta cell function in mouse and human islets".

And there are many more studies (see all these and other titles and references below) in order to realize that low body oxygen levels is the key factor that promotes obesity due to dysregulation of lipid metabolism. Hence, we need to increase cell oxygenation to boost energy levels and easy natural weight loss.

Why exercise with nose breathing improves cell oxygen levels

During nose breathing, we inhale nasal nitric oxide, an exceptionally powerful vasodilator (a substance that expands blood vessels and improve oxygen transport to tissues).Mouth breathing does not lead to inhalation of nitric oxide generated in sinuses. In addition, nose breathing increases alveolar CO2 levels that is the most potent known vasodilator.

These 2 natural and most powerful vasodilators (confirmed by medical research) increase cell oxygenation and reduce heart rate at rest. Furthermore, exercise with nose breathing only also leads to slower breathing after exercise due to adaptation of the respiratory center to higher CO2. As a result, slower automatic breathing later boost cells oxygenation, reduces hunger or appetite (especially for junk food) and increases energy levels.

As experience of over 200 Russian MDs indicate, nose breathing during exercise is the easiest and most natural way to weight loss in obese people. However, these doctors also found that intensive exercise (e.g., running) is impossible, when the body oxygen levels are below 20 seconds. As a result, they advise those forms of exercise that are possible with nose breathing only (in and out), e.g., walking on flat or nearly flat surface.

Consider walking with nose breathing only daily as you'll have a better chance to stick to it. Then with the right diet, you'll be able to lose weight easily. If you are walking daily with nose breathing only, you'll quickly find that you feel much better and are motivated to keep walking on a regular basis.

When you have been walking with nose breathing only on a regular basis, you'll most likely want to jack up the intensity level to receive even more oxygen in body cells. There's no excuse not to do it if you feel comfortable with that. In some 1-3 weeks, walk faster than you ordinarily do and start jogging once you get more than 20 seconds for the body oxygen test. After this success, you may want to move on to slightly harder exercises.

Resources and references

How to Get Rid of a Stuffy Nose in 1-2 Min (Easy Breathwork) - from
What Causes Constipation: Low Body Oxygen Levels
Obesity Is Defeated With Nose (Not Mouth) Breathing during Exercise - Selfgrowth article
Get Rid of Stuffy Nose - Ezine article


FASEB J. 2002 May;16(7):745-7.
Apoptosis in hypoxic human pancreatic islets correlates with HIF-1alpha expression.
Moritz W, Meier F, Stroka DM, Giuliani M, Kugelmeier P, Nett PC, Lehmann R, Candinas D, Gassmann M, Weber M.
Clinic for Visceral and Transplant Surgery, University Hospital Zürich, CH-8091 Zürich, Switzerland.

Biochem Biophys Res Commun. 2006 Mar 10;341(2):549-56.
Hypoxia dysregulates the production of adiponectin and plasminogen activator inhibitor-1 independent of reactive oxygen species in adipocytes.
Chen B, Lam KS, Wang Y, Wu D, Lam MC, Shen J, Wong L, Hoo RL, Zhang J, Xu A.
Department of Medicine, University of Hong Kong, Hong Kong, China.

Am J Physiol Endocrinol Metab. 2007 Dec;293(6):E1590-6.
HIF-1 regulates hypoxia- and insulin-induced expression of apelin in adipocytes.
Glassford AJ, Yue P, Sheikh AY, Chun HJ, Zarafshar S, Chan DA, Reaven GM, Quertermous T, Tsao PS.
Department of Medicine, Stanford University Medical Center, Stanford, CA, USA.

Mol Cell Biol. 2009 Aug;29(16):4467-83.
Hypoxia-inducible factor 1alpha induces fibrosis and insulin resistance in white adipose tissue.
Halberg N, Khan T, Trujillo ME, Wernstedt-Asterholm I, Attie AD, Sherwani S, Wang ZV, Landskroner-Eiger S, Dineen S, Magalang UJ, Brekken RA, Scherer PE.
Touchstone Diabetes Center, Department of Internal Medicine, University of Texas Southwestern Medical Center, Dallas, TX 75390, USA.

Diabetes. 2009 Jan;58(1):95-103.
Hypoxia decreases insulin signaling pathways in adipocytes.
Regazzetti C, Peraldi P, Grémeaux T, Najem-Lendom R, Ben-Sahra I, Cormont M, Bost F, Le Marchand-Brustel Y, Tanti JF, Giorgetti-Peraldi S.
Team Cellular and Molecular Physiopathology of Obesity and Diabetes, Institut National de la Santé et de la Recherche Médicale U 895, Mediterranean Research Centre for Molecular Medicine, Nice, France.

J Clin Invest. 2010 Jun 1;120(6):2171-83. doi: 10.1172/JCI35846.
Hypoxia-inducible factor-1alpha regulates beta cell function in mouse and human islets.
Cheng K, Ho K, Stokes R, Scott C, Lau SM, Hawthorne WJ, O'Connell PJ, Loudovaris T, Kay TW, Kulkarni RN, Okada T, Wang XL, Yim SH, Shah Y, Grey ST, Biankin AV, Kench JG, Laybutt DR, Gonzalez FJ, Kahn CR, Gunton JE.
Diabetes and Transcription Factors Group, Garvan Institute of Medical Research (GIMR), Sydney, New South Wales, Australia.

Diabetes. 2010 Mar;59(3):662-9.
Oxygen tension regulates pancreatic beta-cell differentiation through hypoxia-inducible factor 1alpha.
Heinis M, Simon MT, Ilc K, Mazure NM, Pouysségur J, Scharfmann R, Duvillié B.
INSERM U845, Research Center Growth and Signalling, Université Paris Descartes, Hôpital Necker, Paris, France.

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