Breathing techniques have always been important when it comes to exercising, but correct breathing is also a good way to reduce stress and lose weight. Dr Andrew Weil believes that learning to breath correctly is one of the most important tools to healthier living. While there are a number of breathing techniques that can be used to aid weight loss, in order to see results you need to perform them consistently. Before beginning any breathing exercise, and especially if you are pregnant or suffer from a respiratory ailment, it's important to get the go ahead from your medical practitioner.
Beginner's Breathing Exercises for Weight Loss
You can perform this exercise while sitting down. Close your eyes and relax completely. Begin by inhaling deeply. Hold to a count of five and gently tense your abdomen into a tight squeeze. Exhale to empty your lungs of air slowly and gently and hold to a count of two. Repeat again for up to 10 times.
Kapalbhati Pranayama
According to FatFreeKitchen.com, this yoga exercise is excellent for burning fat. It is performed in a comfortable sitting position. Breathe in deeply through your nose, expanding your stomach and chest cavity. Hold for 10 seconds and exhale quickly squeezing your stomach muscles in toward your backbone. Practice this for five minutes, increasing the time and speed with which you exhale as you get more comfortable. The stretching and compression should be done mindfully and forcefully.
Deep Breathing
Mindful exercise combines movement and breath says Dr. Marcelle Pick. She explains how patients with high levels of carbon dioxide in their blood get this as a result of not inhaling enough oxygen or expelling enough carbon dioxide, leading to fatigue and even weight gain. She goes on to say that deep breathing helps raise the capacity of the cardiovascular system which encourages the burning of fat even when the body is not in full exercise mode. Deep breathing can be done simply by inhaling to full lung capacity and exhaling to empty your lungs.
Oxycise
Oxycise is a deep breathing technique which combines flexing and contracting major muscle groups, including the stomach muscles. The breathing in done in conjunction with held poses and mild exercises. It is a zero-impact exercise form which when combined with a good diet can help you lose weight. Oxycise poses and breathing techniques can be done standing, sitting, or even lying down. According to creator Jill Johnson, they can be done by pregnant and new mothers, and by those with injuries and asthma, making it an easier way to burn calories, get rid of fat and cellulite, lose weight and reshape your abdomen, thighs, arms, buttocks and neck.
Stress-Reducing Exercise
When faced with stress the body responds by releasing adrenaline and cortisol. The latter converts protein to energy and releases glycogen or stored sugar as fuel. When stress is reduced, the body goes back to producing standard levels of adrenaline and cortisol. Cortisol also stimulates fat and carbohydrate metabolism for energy, and insulin release to maintain blood sugar levels. Deep breathing techniques can reduce stress, lower cortisol and reduce appetite. To do this, close you eyes and relax your face, jaw, and neck muscles. Count to 10 to center yourself. If you find your mind wandering, gently bring the focus back. Begin to breath by counting you inhale and exhale. Continue till your body and mind begins to feel more relaxed.
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