Breathing exercises are an excellent way to destress and de-stress. Studies have shown that exercising your lungs can help to regulate your blood pressure, reduce anxiety, and promote relaxation. There are many different types of breathing exercises that you can do, but the ones described below are some of the best for weight loss. They’re easy to learn and can be done anywhere, so you’ll never be short of an option if you want to try them.
Deep Breathing
Many people are familiar with the practice of deep breathing. When you feel stressed or anxious, it is common to take a few minutes to breathe deeply and relax your body and mind. The practice has been used in traditional Chinese medicine for thousands of years and is still commonly used there today. It has also been shown to reduce anxiety in those with panic disorders. Deep breathing is extremely beneficial for relaxing and destressing, while providing excellent exercise too.
To do a few deep breaths, begin by taking a deep breath, hold it for a moment, and then exhale slowly. You can do this 3-4 times to start with, then choose a duration for which you will hold your breath. It is advised against to hold your breath for longer than 30 seconds, as this can cause damage.
Alternate Nostril Breathing
This type of breathing is also known as ‘Circular breathing’ or ‘Nasal Breathing’. To do this exercise, you will need to learn to close off one of your nostrils. The best way to do this is by sticking a finger in your nose and blocking off the entrance to one side. Once you have done this, take a deep breath through the unblocked side of your nostril, and then close off the other nostril. As you inhale through the unblocked nostril, you will feel tension leave your body and you will start to relax. It is a great exercise to do before starting any other exercise, as it will prepare your body for more and it will also enhance your focus during other exercises (like the ones below).
Try to do this for 10-20 minutes, while following any appropriate breathing exercises below.
Ujjayi Breath
This is an excellent and very effective breathing exercise for those who want to lose weight. To do this exercise, place one hand over your stomach and feel the breath entering and leaving your hands. The technique is to take a large inhale through your nostrils, making a sound like ‘Ujjayi’ (this is a Sanskrit word that means “to inspire new hope”). The sound will help to relax your body and mind. To make the sound, take a large inhale through your nostrils, then hold it for a moment and release the air slowly through your lips. While doing this, make a humming sound with your mouth. Try to do this for at least 5 minutes, several times a day. This will help to reduce inflammation, boost your mental focus, and prepare your body for exercise. It is a great choice for those who want to lose weight and want to do so in a way that is sustainable and helps to boost their overall health.
Pranayama
This refers to any type of breathing exercise that you do to strengthen your lungs and breathing muscles. While there are many different types of pranayama exercises, try the following two; the first one is called Kapalbhati and the other is called Bhramari. For the first one, take a deep breath and gently blow out all the air in your lungs. While continuing to breathe deeply, start a count along with yourself. When you reach 10, hold your breath for 10 seconds, then begin the count again. You should do this for as long as you can. Remember to relax your jaw and take slow, even breaths. Vigorous or quick breaths may stress your body and cause you to gain weight.
For the second one, inhale through your nose and exhale through your mouth. Inhaling through your nose will help to clear your nasal passages and open up your nasal cavity. Exhaling through your mouth will help to cool your body and reduce any inflammation. Try to do this for at least 10 minutes, several times a day.
All of these breathing exercises are excellent for weight loss, relaxation, and stress relief. If you want to try one or two of them, that’s great. If you want to do all of them, that’s even better. As you continue doing them regularly, you will notice a change in your body and mind, and you will start to see the results of your hard work. Don’t forget to relax and enjoy the process.