The Senobi Breathing Exercise helps Weight Loss in the Obese.

A proportionally more active parasympathetic system (commonly known as the rest and digest system) in comparison with the sympathetic system (commonly known as the flight or fight system), in addition to blunted secretion of various hormones, are well recognised as traits of overweight people. In a joint study conducted by Niigata University School of Medicine, and Niigata University Graduate School of Medical and Dental Sciences, the effectiveness of the Senobi Breathing Method as a means of creating weight loss, by revitalising the sympathetic system, was being tested and confirmed.

Developed by the researchers of this study, the Senobi Breathing method encompasses stretching and breathing, and is based on a customary stretch done in Japan during ancient times. Performing this exercise requires little resources as it only involves tiring one's hands, arms and shoulders by keeping them in raised positions, stretching the muscles on one’s neck as well as the back. In spite of its apparent simplicity, this breathing and stretching method proved to be effective in creating weight loss in the overweight.

What does Senobi Breathing do for our bodies in terms of weight loss?

In order to understand the physiological mechanisms of the Senobi Breathing Method, we must first know that poor postural alignment leads to extremely low basal metabolism in our bodies. Brown fat cells which are located on our erector spinae muscle (a deep muscle which runs along our spine) play an important role in fat combustion. Performance of the Senobi Breathing Method increases the skin temperature of this area, activating the brown fat cells located there, and hence, enhances fat combustion. Moreover, abdominal and thoracic (mid back) respiration, both which are elemental in the Senobi Breathing Method, have been previously proven to be instrumental in weight loss.

Who participated in this experiment?

A total of 40 pre-menopausal women aged 40 to 50 years were studied. 20 of them were of healthy weight whereas the other 20 were overweight (Overweight being defined as having a body mass index higher than 25 and body fat higher than 30%).

How do we perform Senobi Breathing?

This breathing method can be done either standing or sitting. 

In the standing position with one's feet placed hip width apart, the arms should be extended firmly towards the sky and shoulder width apart, with the palms facing each other. The neck and back are arched backwards such that one's chest points in the direction of the sky.

(Bittergourd Note: Draw abdomen in towards the spine in order to provide lower back support and avoid overexertion. It is also recommended that the exerciser keeps a slight bent in the knees). 

Holding the above position, perform 1 cycle of breathing, which includes 5 seconds of inhale followed by 5 seconds of exhale. Then repeat this breathing cycle 2 more times. This posture causes the scapulas (shoulder blades) to close, which allows for abdominal breathing. 

Following abdominal breathing, proceed with thoracic breathing. To facilitate thoracic breathing, assume all positions described in abdominal breathing except for a change in the arm positions. While lifting the arms above one’s head, intertwine fingers and turn the palms so that they face the sky. This action allows the scapulas to open, which in turn facilitates thoracic breathing. This breathing should also be completed for 3 cycles.

Both abdominal as well as thoracic breathing described above can also be performed while seated with the feet firmly planted on the floor, hip width apart. Perform both abdominal and thoracic breathing 3 times daily, as was the case in the experiment.

Outcome of the Experiment.

Measurement of autonomic nerve activity (parasympathetic vs sympathetic nerves) was done by a machine called the Body Checker Analyzer. In healthy women, there was no change in level of sympathetic activity before and after practicing the Senobi Breathing Method. However, results of overweight women showed significant increases in the level of sympathetic activity after only 1 minute of Senobi breathing.

Measurements of the concentration of hormones such as noradrenaline, estradiol as well as growth hormones were also taken from samples of urine. Little, or no change, on the levels of all hormones were observed in the healthy women group. On the other hand, significant increases in all 3 hormones were observed in the overweight women group.

After one month of performing Senobi breathing 3 times daily, significant weight loss was observed ONLY in the overweight women group.

Summary of the physiological changes and their implications on weight loss as a result of the performance of the Senobi Breathing Method.

1. Revitalised sympathetic nervous system in overweight women as a result of leptin's signaling action on the Central Nervous System. Leptin is a major hormone involved in the regulation of hunger.
2. Increased secretion of noradrenaline. First, noradrenaline plays a significant role in our feeding behaviour and has been proposed as a contributing neurotransmitter of the sympathetic nervous system. Second, noradrenaline increases fat burning and reduces visceral fat. After performance of the Senobi Breathing Method, levels of noradrenaline in overweight women were restored, and even exceeded that of the healthy women.
3. Increased secretion of estradiol. Estradiol is a form of estrogen. Studies have shown decreased estrogen, together with decreased ovarian function, leads to obesity. Hence, increased estradiol levels in overweight women will encourage weight loss.
4. Increased secretion of growth hormones. Abdominal adiposity is inversely related to the production of growth hormones in our bodies. In addition, studies have proven that growth hormones reduces visceral fat and low density lipoprotein (LDL) cholesterol in obese women. In this study, the overweight women showed an increase in growth hormones after performance of Senobi Breathing.

Finally, a word of caution. Before embarking on any of the exercises, it is best to check with your doctor to ensure suitability.


Source:
1. Sato, Kazunari., Kawamura, Toshihiko., Yamagiwa, Satoshi. (2010). The Senobi Breathing Exercise is recommended as first line treatment for Obesity. Niigata University School of Medicine, Niigata University Graduate School of Medical and Dental Sciences. Biomedical Research 31 (4). Pp 259-262.