A Hill-Walking Routine for Weight Loss

A purposeful uphill walk can be a practical, low-impact way to raise your heart rate, develop aerobic fitness and promote weight loss.

Exercising before you consume food will also help your body move digested matter out of your gastrointestinal tract. Yes, better bowel movements.

And remember, the goal is not to use your breath to strengthen your muscle. It is to use your muscle to strengthen your breath.

Maintain an appropriate pace for your current fitness level.

Start Hydrated

Start your weight loss session by drinking water with added electrolytes.

Electrolytes help ignite electricity production within your body hence the name “electro”.

Supplying your body with electrolytes (a fresh orange is full of electrolytes) is very beneficial to you living in your body particularly when exercising for longer periods, in hot conditions, or when you have lost substantial fluid through sweating.

For a typical short-to-moderate walk, water with an squeeze of fresh lemon juice or a pinch of “unrefined sea/mineral salt will suffice.

Starting with the fullest rhythm

Find a manageable hill and start walking up using the 7-STEP Breathing Rhythm.

Remember the goal is not to sprint, it is to breathe.

Synchronise each step you take with every IN-breath & OUT-breath
Start your journey uphill with small steps so you have time to breathe
Try not to lean into the hill so you maintain an upright posture
Focus on pulling your elbows back and ultimately time your breath up to your elbows being pulled back

Use the Little Breath, Bigger Breath technique

Using the Little Breath, Bigger Breath technique, keep your shoulders relaxed as you maintain your chin in and head lifted up from the back of your skull.

Allow your ribcage to expand rather than lifting the shoulders. Draw your elbows gently back as your arms swing.

Focus on keeping your breathing rhythm relaxed
Start with a smaller inhale followed by a fuller inhale
Use the same technique with your exhalation with your first exhale being a little breath OUT
Follow with the building of more powerful exhalations as you move through your breathing cycle
Think relaxed breath rather than forced

When fatigue starts

As aerobic fatigue begins to build, drop down to the 5-STEP Breathing Rhythm.

Increase the distance in your step
Basically work a bit harder
Still maintain a pace at which you can stay in control of your breathing and movement
Fully focus on pulling your elbows back

When you’re ready

When you reach another level of fatigue, drop down into the 3-STEP Breathing Rhythm.

The 3-STEP is the most powerful rhythm available to us on the physical level, hence this is where you put the most physical effort in.

This shorter rhythm can help you stay focused as the hill becomes more challenging.

Keep in mind that reaching your limit should not mean pushing through dizziness, chest pain, unusual shortness of breath, or sharp pain.

Remember gentle can also be powerful!

Pull your breath up your back and powerfully draw your belly in on your OUT-breath
Draw your air IN through your nose and preferably OUT via your mouth
More air can be released with potency via your mouth as opposed to your nose
Pull those elbows back
Connect your breath, elbows and legs into one synchronistic movement

Once you’ve reached your limit

When you get to your limit either aerobically or physically, now is the time to turn around and go into recovery mode with Posture Pose.

At this point, begin walking back down at an easier pace without changing your breathing rhythm.

Basically you’re using the descent as active recovery:

Clasp your fingers together gently, and and lift your hands up resting behind your head
As best you can keep your hands slightly off your head
Stay with the 3-STEP breathing rhythm
Maintain your chin being pulled in and your head lifted from the back of the skull
Relax your jaw, shoulders, bicep muscles and hands
Focus on your feet landing with both your IN-breath & OUT-breath.

If you are familiar with the body’s Triangles of Force, connect with your iliopsoas muscles and extend each side of this muscle group with each step in particular on your OUT-breath.

Learn More About the TriBreath Techniques

Specific breathing rhythms like these TriBreath rhythms can be integrated into many everyday movements—not just walking.

For a deeper instruction about these breathing rhythms and the techniques mentioned, download the TriBreath Move Easier Breathe Deeper ebook.

You’ll read it in an afternoon and benefit for the rest of your life.

Brett Hayes
TriBreath™ Coach

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