Vidyut Jammwal Claims 5 Minutes of Breathwork Equals 10 km of Running: Expert Response

Mixed Martial Artist and Commando actor Vidyut Jammwal recently urged everyone to incorporate breathwork into their routine. Speaking at the Action Hero Fitness Awards 2024, he remarked, “Five minutes of breathing exercises every day equals 10 kilometers of jogging or cardiovascular endurance.”

Is it true?

Dr. Vaibhav Mishra, senior director of cardiac surgery at Max Hospital, Patparganj, asserted that Vidyut Jammwal’s claim of five minutes of breathing exercises every day equaling 10 kilometers of running for cardiovascular strength “isn’t quite accurate and far too simplistic.” “While the intent of breath training has a place in health, it cannot replace gentle aerobic exercise such as running or other forms,” said Dr. Mishra.

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Breath training, such as diaphragmatic breathing and Pranayama or box breathing, will improve lung capacity and oxygen delivery, reduce stress levels, and lower blood pressure. “Therefore, minimizing the load on the heart and improving oxygen efficiency can indirectly benefit cardiovascular health. It can be a great start for someone who wants to hike up their health but cannot engage in high-intensity activities,” said Dr. Vaibhav Mishra, responding to Vidyut Jammwal’s claim.

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Strengthen your heart, improve circulation

Dr Mishra said that running 10 km every day could probably be characterized as an exercise that requires more significant physical effort; the resultant benefits include strengthening the heart, increased aerobic capacity, improved circulation, and burning off more calories.

Dr. Mishra explains why aerobic exercise like running outshines breathing practices for heart health and overall fitness

“It builds stamina, tones the muscles, and improves physical fitness. The run will trigger an increased rate of heart activity; the cardiovascular adaptations ensuing will not result from mere breathing exercises,” said Dr Mishra.

So, while you could claim that five minutes of daily breathing will help keep the heart healthy and relieve some stress, it would simply be “inadequate” in terms of cardiovascular function. “The best way of keeping the heart functioning well is to resort to aerobic exercise and breathing techniques training,” said Dr Mishra.