Dubbed "the rejuvenating movement for the lower body", this exercise is a hot topic on social media platforms like SNS and Threads in Japan. Many practitioners report visible results in just a few weeks, noting higher glutes and slimmer legs. Some have even successfully lost 5 kg in two months.
How to perform the trending "gentle breathing squat"
While seemingly simple, this movement requires precision in every detail for optimal effectiveness. The key to this exercise lies in "slow speed" and "stable breathing".
Preparation: Stand straight with two feet together, toes pointing slightly outward. Begin by inhaling and exhaling steadily to regulate your breathing.
Lowering the body: Slowly lower your center of gravity, keeping your knees and toes aligned. Imagine a wall behind you, pushing your hips back as if sitting down, while keeping your back and upper body straight.
Hold the posture: Gently place two hands on your knees for balance. Maintain stable breathing, counting silently for exactly 10 seconds.
Finish: Slowly stand up straight, coordinating with an exhale.
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The squat posture strengthens knee joints and the lower body. *Photo created by AI* |
Benefits of the gentle breathing squat method
Japanese fitness coaches state that the most unique aspect of this movement is its combination of "breath and slow movement".
Activates deep core muscles: This squat posture simultaneously targets the glutes, thigh muscles, and core. Maintaining stable breathing helps effectively activate the pelvic floor muscles.
Prevents body aging: As people enter middle age, lower body endurance and strength often decline, leading to issues like back pain, sagging glutes, or loose calves.
Improves circulation: Japanese netizens often share the saying, "a stable lower body ensures smooth circulation". Awakening the lower muscle groups helps the overall body contours become firmer and more vibrant.
Important notes to avoid injury
Although this is a low-intensity exercise, maintaining correct posture is essential to protect your joints:
Knee direction: Always align with the direction of your toes, avoiding knees caving inward, which places significant pressure on the joints.
Hip focus: When lowering, push your hips backward instead of leaning forward.
Speed: Do not perform quickly. Rapidly standing up and sitting down will diminish the effectiveness of engaging deep muscle groups.
Beginners should aim for 5 to 10 repetitions daily, holding each for 10 seconds. Once your body adapts, gradually increase the number of repetitions to see more noticeable results.
On beauty forums, many users have shared impressive achievements. One account reported performing 10 to 20 repetitions daily, combined with light dietary control, and lost 5 kg in two months. Others observed that while their weight did not drop rapidly, their glutes lifted, and legs became slimmer, making wearing jeans more confident and appealing.
The greatest advantage making the "gentle breathing squat" a "savior" for Japanese women is that it causes no fatigue and takes little time. You can easily practice it while watching movies or browsing your phone at home.
My Y (According to Yahoo TW)
