While many people may consider the idea of losing weight with breathing techniques too good to be true, aerobic and deep breathing exercises have a considerable lineage in fitness practices such as yoga. However, the connection between weight loss and proper breathing is more complicated that it sounds. According to the web resource Authentic Breathing, developing the ability to breathe naturally can have a powerful influence on your overall health and metabolism. For best results, pair the breathing techniques with a healthy high-fiber, low-fat diet and a daily exercise routine.
Step 1
Place the pillow of the yoga mat and sit down cross-legged so your knees gently rest on the mat. Straighten your spine and place one hand on your chest and the other on your stomach. Practice breathing in and out as you normally do unconsciously and notice which hand is moving the most.
Step 2
Practice the deep breathing exercise by slowly inhaling air through your nose until the hand on your stomach has been pushed out to its furthest extent by the force of your inhale, while the hand on your chest should hardly move.
Hold the breath for 5 seconds before slowly and carefully releasing it at the same speed as your inhale. Take counts of your breaths and continue until your inhales and exhales are both 20 seconds in length.
Step 3
Attempt the Bellows Breath aerobic breathing exercise prescribed by Andrew Weil, M.D., by quickly breathing in and out of your nostrils. Keep your mouth closed as you breathe, quickening your breathing so you manage three complete breaths per second and continue for 15 seconds.
Follow the exercise with resting periods of normal breathing before attempting another set, increasing the length of time that you breathe until you can comfortably perform the Bellows Breath for 60 seconds. This breathing technique is very effective at increasing the heart rate and can be very invigorating.
Step 4
Lift yourself on the yoga mat until you are resting comfortably on your knees with your heels just under your butt. Practice a basic Pranayama yoga breathing technique by inhaling a deep breath and breathing out in bursts of two breaths per second.
Tense your stomach and abdomen while breathing and make sure you are breathing only through your mouth. Continue for 60 seconds before repeating the exercise at twice the speed.
Things You'll Need
- Yoga mat or cushioned surface
- Pillow
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