Breathing is one of the most basic processes in the body, so it is clear that we will take this action for granted and won’t attach much importance to it on a daily basis. However, ancient Eastern cultures have long recognized the power of breathing and the relationship between controlling it and controlling the energy of the body, and this field has even acquired its own concept called "pranayama" - a word that comes from the Sanskrit language which means "extension of the breath or life force". In this article, we're going to present you with 8 breathing exercises that'll help you lose that weight.
Pranayama is used throughout yoga exercises, but it can also be used at any other moment of the day, among other things to encourage the body’s weight loss processes. Try the following breathing exercises along with maintaining proper nutrition and regular exercise, and see how your results become more significant every day.
1. Diaphragm Breathing
This technique improves metabolism and helps burn fat from the upper abdominal muscles more quickly.
- Lie on your back on a yoga mat. If this is your first time, put your palms on your stomach to control your breathing more consciously.
- Breathe slowly through your nose and expand your diaphragm - your stomach should expand under your palms.
- Exhale air through pursed lips so that your stomach returns to normal - make sure your chest volume does not change.
- Do this for 5-10 minutes, and after a few times you can extend the duration of the exercise, as well as perform the exercise sitting or standing - when you learn to control your diaphragm while breathing.
2. Stomach Vacuum
This exercise helps to strengthen the abdominal muscles with only breathing.
Lie on your back on a yoga mat and bend your knees so your feet are flat on the ground. Breathe in slowly and inhale as much oxygen in your lungs as possible.
- Start exhaling through your nose while holding your stomach as close as possible to your back. (Contracting the stomach muscles)
- Stay that way for 15-20 seconds - try to breathe normally while your stomach is as tight as your back.
- Release the pose and breathe out the remaining air. You can do this exercise 3-5 times, and what is important is that you breathe in through your nose and breathe out through your mouth.
3. Shining and Skull Breathing
This technique will cause you to exhale deeply and perform long inhalations to increase the volume of the lungs, purify the thoughts and activate the sclera and abdominal muscles.
- Sit on a yoga mat with crossed legs (lotus pose), and place your palms on your knees.
- Take a deep breath and breathe in a series of short, strong breaths. Push the navel to the spine with each inhalation.
- Breathe slowly and feel your lungs expand after a series of short breaths.
- Perform this exercise for 30-60 seconds.
4. Alternating nostril
This technique can be performed in a sitting session, breathing through each nostril separately to increase control of conscious breathing.
- Sit on a yoga mat with crossed legs. Make sure your spine is straight and your shoulders are relaxed.
- Place your left hand on your left knee with your palm facing up. Hold the tip of your thumb to the tip of your finger.
- Place the right index finger between your eyebrows, place your ring finger on your left nostril and your thumb on your right nostril.
- Gently press the right nostril with your thumb and breathe through the left nostril.
- Press the left nostril with the ring finger and breathe through the right nostril.
- Repeat the exercise approximately 5-10 times for each nostril.
5. Blower breathing
The next exercise will help you release your muscles and speed up your metabolism.
- Sit on a yoga mat with crossed legs. Make sure your spine is straight and place your hands on your knees.
- Relax your abdominal muscles and close your eyes. Start inhaling and exhaling hard.
- Make sure your breathing is strong and at a steady pace. Take a break of one second between each inhalation and exhalation.
- Perform this exercise for 5 minutes.
6. Humming Bee breathing
This exercise will cause your breath to pass through your skin and muscles with vibrations you make with your mouth.
- Sit on a yoga mat with crossed legs. Make sure your shoulders are relaxed and your spine is straight.
- Seal your ears with your thumbs and place your fingers on your forehead, above your eyebrows. Place the pinkies on your closed eyes.
- Breathe in and out slowly with your mouth is closed - as you exhale, you‘ll hear a buzzing sound and feel the vibrations in your head with your fingers.
- Inhale and exhale a few times, and then place your hands on your knees. Take a few breaths and repeat the exercise again.
- Perform 5-10 repetitions of the exercise.
7. Deep breathing
This exercise will help you more than any other person to reach a state of conscious breathing, which is healthier and more beneficial to the body than regular shallow breathing.
- Sit on a yoga mat with crossed legs. Make sure your spine is straight and place your hands on your knees.
- Close your eyes and breathe normally through your nose for a minute. Soothe all facial muscles during this time.
- Breathe slowly as you count to 4 and bring your navel close to your spine.
- Breathe slowly for 4 seconds and release all your thoughts - pay attention only to the breathing process.
- Perform this exercise for 5-10 minutes. If this is your first time, you can do the exercise for 3-5 minutes.
8. Flying Stomach Lock
The next exercise you can perform on your knees or standing, as you wish, and it will activate your rib muscles.
- Stand with your back straight or on your knees, your palms on your knees, your butt above your heels, and your upper body tilted forward.
- Exhale so that your chest is completely emptied of air. Expand your chest as if you're breathing in air, but do not do it yet. First, release all abdominal muscles.
- Breathe in and exhale while keeping your abdominal muscles and ribs in place.
- Repeat the exercise 3-5 times.
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