How is the Long Breath Exercise performed?

To perform the Long Breath Exercise, stand upright with one foot slightly in front, raise arms, slowly inhale through your nose for 3 seconds, then forcefully exhale through your mouth for 7 seconds while contracting abdominal muscles tightly and lowering arms. This sequence should be repeated for 2 to 5 minutes daily.

What muscles does the Long Breath Exercise primarily engage?

The exercise primarily targets the diaphragm for deep inhalation and strongly activates the transverse abdominis (TVA) during forceful exhalation, which is crucial for spinal stability and abdominal girth reduction. Obliques, rectus abdominis, and postural muscles also contribute.

Are there scientific principles supporting the benefits of this exercise?

While direct scientific research on this specific exercise is limited, it draws upon principles of diaphragmatic breathing and core stabilization, which are proven to improve lung capacity, reduce stress, enhance oxygen exchange, and strengthen core muscles for spinal stability and improved posture.

Is the Japanese stomach exercise effective for significant weight loss?

While it can contribute to better core strength and potentially a slight increase in metabolic activity during the exercise itself, claims of significant weight loss through this method alone are largely anecdotal and not supported by extensive scientific studies; it should be viewed as a supplementary tool.

What is the Japanese stomach exercise?

The "Japanese stomach exercise" most commonly refers to the "Long Breath Diet" or "Long Breath Exercise," a specific breathing technique popularized by Japanese actor Miki Ryosuke, which emphasizes deep inhalation and forceful exhalation to engage core muscles and potentially boost metabolism.

Understanding the "Japanese Stomach Exercise"

The term "Japanese stomach exercise" isn't a formal scientific or widely recognized category of exercises. Instead, it typically refers to a specific technique that gained significant popularity, particularly in the early 2010s, known as the Long Breath Diet or Long Breath Exercise. This method was popularized by Japanese actor Miki Ryosuke, who claimed to have lost a significant amount of weight and improved his core strength through its consistent practice.

While not a traditional strength training exercise, it is positioned as a method that leverages specific breathing mechanics to engage deep abdominal muscles, promote oxygenation, and potentially contribute to weight management and improved posture. It draws upon principles of diaphragmatic breathing and core stabilization, albeit in a highly stylized and specific manner.

The Core Technique: How to Perform the Long Breath Exercise

The Long Breath Exercise is relatively simple to perform and can be integrated into a daily routine. It focuses on a precise sequence of deep inhalation and forceful exhalation.

Step-by-Step Instructions:

Starting Position: Stand upright with one foot slightly in front of the other, shifting your weight onto your back foot. Ensure your body is relaxed but stable.
Arm Position: Raise both arms above your head, extending them fully.
Inhalation Phase (3 Seconds): Slowly inhale through your nose for approximately three seconds. As you inhale, lift your arms further, drawing in as much air as possible into your lungs, expanding your diaphragm.
Exhalation Phase (7 Seconds): Forcefully exhale through your mouth for approximately seven seconds. During this exhalation, contract your abdominal muscles tightly, pulling your navel towards your spine. Simultaneously, lower your arms slowly, pushing them downwards as if squeezing the air out of your body. The exhalation should be strong and complete, feeling as though you are expelling all air from your lungs.
Repetitions: Repeat this sequence for two to five minutes daily. Consistency is key to experiencing potential benefits.

Key Muscular Engagement:

Diaphragm: Crucial for the deep inhalation.
Transverse Abdominis (TVA): The deepest abdominal muscle, strongly activated during the forceful exhalation as you "pull your navel to your spine." This muscle acts like a natural corset, stabilizing the spine and compressing abdominal contents.
Obliques and Rectus Abdominis: These muscles also contribute to the forceful exhalation, supporting the TVA.
Postural Muscles: Engaging the core through this exercise can indirectly support better posture.

Proposed Mechanisms and Benefits

While direct scientific research specifically on Miki Ryosuke's "Long Breath Diet" is limited, the proposed benefits can be understood through the lens of established physiological principles related to breathing and core engagement.

Enhanced Oxygenation and Metabolism: The deep breathing is theorized to increase oxygen intake, which is essential for metabolic processes. Proponents suggest that increased oxygen delivery to fat cells might facilitate their breakdown (lipolysis). However, the direct impact on significant metabolic rate increase for fat loss requires more robust scientific validation.
Deep Core Muscle Activation: The forceful exhalation, particularly the emphasis on pulling the navel inward, directly targets the transverse abdominis. Strengthening this muscle is vital for:
- Spinal Stability: Reducing lower back pain.
- Improved Posture: By providing internal support to the trunk.
- Abdominal Girth Reduction: As the TVA acts as a natural corset, strengthening it can help flatten the appearance of the stomach.
Improved Digestion and Circulation: The rhythmic contraction and relaxation of the abdominal muscles during deep breathing can act as a gentle massage for internal organs, potentially aiding digestion and improving blood flow within the abdominal cavity.
Stress Reduction and Relaxation: Deep, diaphragmatic breathing is a well-known technique for activating the parasympathetic nervous system, promoting relaxation, reducing stress, and calming the mind. This can have overall positive health implications.
Body Awareness: Practicing this exercise can improve proprioception and kinesthetic awareness, helping individuals better understand and control their core muscles.

Scientific Perspective and Evidence

From an exercise science perspective, the "Japanese stomach exercise" is fundamentally a diaphragmatic breathing exercise with an emphasis on core bracing.

Diaphragmatic Breathing: This is a cornerstone of respiratory therapy, yoga, and mindfulness practices. It is scientifically proven to improve lung capacity, reduce stress, and enhance oxygen exchange.
Transverse Abdominis Engagement: The activation of the TVA is critical for core stability and is a key focus in rehabilitation and core strengthening programs. Learning to effectively contract the TVA is beneficial for preventing back pain and improving functional movement.
Weight Loss Claims: While the exercise can contribute to better core strength and potentially a slight increase in metabolic activity during the exercise itself, the claim of significant weight loss (e.g., "losing 22 pounds in 6 weeks" as popularized by Ryosuke) through this method alone is largely anecdotal and not supported by extensive peer-reviewed scientific studies. Sustainable weight loss primarily relies on a consistent caloric deficit achieved through a combination of diet and regular physical activity, including cardiovascular exercise and strength training. This exercise should be viewed as a supplementary tool rather than a primary weight loss strategy.

Who Might Benefit?

This exercise can be a beneficial addition for various individuals:

Individuals Seeking Core Strengthening: Especially those looking to target the deep abdominal muscles without traditional crunches or sit-ups.
People with Mild Back Pain: Strengthening the TVA can provide better spinal support.
Those Looking to Improve Posture: By engaging the core, it can aid in maintaining an upright posture.
Individuals Interested in Breathing Exercises: To enhance lung capacity and reduce stress.
Fitness Enthusiasts: As a warm-up, cool-down, or supplementary core activation exercise.
Beginners to Exercise: It's low-impact and accessible.

Important Considerations and Limitations

While generally safe, consider the following:

Not a Standalone Solution: The "Japanese stomach exercise" is not a magic bullet for weight loss or a substitute for a comprehensive fitness program that includes cardiovascular exercise, strength training, and a balanced, nutritious diet.
Consistency is Key: Like any exercise, benefits are only realized with consistent practice.
Proper Form: Incorrect execution, particularly holding your breath or straining, can negate benefits and potentially cause discomfort. Focus on smooth, controlled breaths and a strong, deliberate abdominal contraction.
Individual Results Vary: The extent of benefits, particularly regarding weight loss, will differ greatly among individuals based on their overall lifestyle, genetics, and adherence.
Consult a Professional: If you have any underlying respiratory conditions, chronic pain, or are pregnant, consult with a healthcare provider or a certified fitness professional before incorporating new exercises.

Conclusion

The "Japanese stomach exercise," widely known as the Long Breath Exercise, is a unique breathing technique that emphasizes deep diaphragmatic inhalation and forceful abdominal exhalation. While not a primary tool for significant weight loss, it serves as an effective method for engaging the deep core muscles, improving breathing mechanics, enhancing oxygenation, and promoting relaxation. When incorporated as part of a holistic approach to health and fitness, it can be a valuable addition for improving core strength, posture, and overall well-being.

The "Japanese stomach exercise" refers to the Long Breath Exercise, a specific breathing technique popularized by Miki Ryosuke, focusing on deep inhalation and forceful exhalation.
The technique involves precise 3-second nasal inhalation with raised arms and a 7-second forceful mouth exhalation while contracting the abdomen, engaging deep core muscles like the transverse abdominis.
Proposed benefits include enhanced oxygenation, improved core strength, better posture, stress reduction, and potential aid in digestion and circulation.
From a scientific perspective, it's a diaphragmatic breathing and core bracing exercise, beneficial for core stability and breathing mechanics, but not a standalone solution for significant weight loss.
The exercise is suitable for individuals seeking core strengthening, posture improvement, stress reduction, or as a supplementary part of a comprehensive fitness routine, requiring consistency for benefits.

Japanese Stomach Exercise: Understanding the Long Breath Technique, Benefits, and Limitations