As Dr. Mehmet Oz points out in his best-selling book "You: The Owner's Manual," breathing delivers the fuel your body needs to operate. Manipulating breathing can help relieve stress, fuel exercise and even control hunger cravings. Tai chi instructor Keith Jeffreys recommends several breathing methods to help you feel better and encourage behaviors that promote weight loss.
Breathing to De-Stress
Step 1
Sit or stand in a relaxed position with good posture. Breathe naturally for several seconds.
Step 2
Breathe as deeply as you can while remaining relaxed, counting slowly as you inhale though your nose.
Step 3
Hold your breath for half as long as you inhaled.
Step 4
Exhale slowly and completely through your mouth for one and a half to two times as long as you inhaled.
Step 5
Repeat the cycle for a total of 10 to 20 breaths.
Breathing for Energy During Exercise
Step 1
Inhale using both your mouth and nose, taking in as much air as you can while remaining relaxed.
Step 2
Exhale forcefully and with a "whoosh" sound in the back of your throat. Work to empty your lungs as much as possible to make room for the next batch of free oxygen.
Step 3
Avoid breathing to a count or cadence. Rather, breathe as rapidly as your body needs you to without gasping or hyperventilating.
Step 4
Cycle through this breathing rhythm whenever you start to feel your energy lag. When your energy levels are fine, return to breathing naturally.
Breathing to Resist Cravings
Step 1
Leave the area that triggered the food craving. Common danger spots include the kitchen and any place with a television.
Step 2
Breathe in deeply and slowly through your nose, filling your torso from belly to collar. Focus on filling your body with nourishing oxygen and on the full feeling your belly and lungs get at the end of your inhale.
Step 3
Breathe out slowly and completely through your mouth. Empty your torso from collar to belly, like emptying a pitcher full of water.
Step 4
Cycle through this exercise for five to 10 breaths, or until your craving goes away.
Tips and Warnings
- Self-help guru Tony Robbins recommends reciting an affirmation mentally during breathing exercises. With each breath, repeat an empowering or topical message to yourself. Some sample affirmations include "All is well," "I am safe" and "I am powerful."
References
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2005
- "Easy Tai Chi"; Keith Jeffreys; 2006
- "Unlimited Power"; Tony Robins; 1997
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