Top 10 Breathing Exercises to Lose Belly Fat
Belly fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with belly fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. This belly fat is very stubborn and to shed and will often take many months or years to vanish. You need to either go to the gym, do abs or choose to do cardiovascular exercises. The best and easy way to deal with your belly fat would be breathing exercises.
Breathing Exercises to Lose Belly Fat
Belly fat can only be shed through a structured, strict exercise regime. You are likely to be a victim of belly fat due to lack of physical activity or sedentary jobs. Other than looking unhealthy it is also a major cause for diabetes and
heart diseases. To get rid of your belly fat and regain your health, try these simple breathing exercises.
Diaphragm Breathing:
By making your breathing deeper your abdominal muscles become flexible. You need to engage your diaphragm while doing this in order to increase your lung capacity. Engaging your diaphragm while breathing, increases your lung capacity.
For this to happen, you need to first lie down on your back. Start breathing and observe your chest and stomach move up and down. Continue breathing, but make your breathes deeper and deeper for each inhalation and exhalation. You can practice this style of breathing at any time of the day. If followed regularly, this breathing exercise will improve digestion and remove any unwanted fat around the stomach area. Eventually, this will cause weight retention.
Deep Breathes:
This can be a basic and most common exercise in yoga. You need to spend at least 15 to 20 minutes on this exercise every day. This deep breathing exercise will boost the intake of oxygen and is great to burn down calories. Stress will lead to hormonal imbalances; you also tend to feel hungry often. Whenever you feel hungry, the body takes the food and converts it into fat. By placing these exercises into your daily routine, you will be able to control food cravings and hormonal imbalances.
To begin this exercise you need to sit straight on the chair or the floor with your back to wall. Place your palms on your lap and close your eyes. Stop thinking about everything and concentrate on your breathing. Breathe normally for the first 4 minutes. Meditate. Take deep breathes by counting from 1 to 4 while inhaling and 1 to 6 while exhaling. Repeat the same for another 10 minutes, you will surely feel refreshed and satisfied.
Shining the Skull Breathing
This exercise strengthens the muscles in the stomach and relieves respiratory problems, cold, eyestrain and other allergies. You need to sit in a comfortable position and inhale completely. Hold your stomach muscles in completely, while you exhale. Repeat the same for 30 minutes and come back to normal breathing for 3 seconds. Repeat the same breathing exercise three times.
Stimulating Breathing Exercise
As you can understand from the name itself, this exercise stimulates your senses. It keeps you active for the whole day, by increasing your body’s strength. Start by sitting straight on the chair, keep your mouth closed and relax. You need to count the numbers in face pace, while you breathe. This breathing lays stress on your abdomen, chest and lungs. You need to perform this exercise for 15 minutes every day to shed your weight!
Belly Breathing:
Belly breathing focuses on the diaphragm and the muscles below the lungs. This exercise is usually used to boost up stamina and energy, it is also used to cure anxiety disorders. Your goal should be to breathe like this all the time, every day.
You can sit or a chair, lie on your back or even stand up straight. Your first step is to calm your mind and forget about all the worries and problems. Just let go of any thought that pops into your head. Place your hand on your tummy, your thumb should be near your belly button. Breathe deeply, make sure that your chest doesn’t raise, and allow your abdomen to expand.
Flying Stomach Lock
The flying stomach lock also called uddiyana bandha, is an advanced technique. It can be practiced by experienced students of pranayam. Start off in a seated position, pull your stomach in completely. You should be able to feel a hollow in this area. Continue to exhale in the same position and move your chin toward your chest.
Hold this position for 15 seconds and relax with normal breathing for a few minutes. This helps to reduce the fat near your stomach and greatly improves your digestion and metabolism.
Mouth Breathing:
Breathing with your mouth pressurizes the abdominal muscles, giving you a relaxed and refreshing experience. You can sit or stand or even lie down for this exercise. Open your mouth and breathe evenly and slowly through your mouth Inhale as you count silently up to 10. Your exhalation should take a longer time. So if you inhale for 2 seconds, exhale for 4 seconds. Do not force yourself too much, try to do as much as you can. Continue this three times, every day. If you are unable to inhale and exhale for a few seconds, you maybe breathing fast. If you are standing, practice this exercise while sitting down.
Abdominal Breathing:
This exercise will burn your calories rapidly and emphasizes your abdomen. Place a pillow on the ground and kneel down on it. This is to avoid any kind of injuries that maybe caused to your knees. Relax your mind and and close your eyes. Count to 10 and then begin to breathe. Exhale and count to 5, your stomach will feel empty. Hold this position for 2 seconds and then inhale. Repeat the same procedure 10 times every day.
Stomach vacuum:
This breathing exercise, makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.
You need to start the exercise by placing your knees and hands on the ground. You back should stay curved in order to help build vacuum. Exhale completely and suck your belly in. Expand your lungs, like you are breathing but air shouldn’t enter into it. You should pull in your stomach so that it touches your spine ( not literally, to the maximum extent). Hold this position for 10 seconds. Release your breath slowly and repeat the same method 10 times every day, to notice the best results.
Toning The Tummy:
To gain a flat stomach you need to tone it. Lie down on the floor with your knees bent, your feet should be on the ground. Pull in your stomach as far as possible as you start breathing. Try to stick to the ground and breath in, as deeply as you can. You can even place your hand on your stomach to feel the pull. If necessary, place one hand on your stomach so that you can feel it contract. The entire abdominal wall should retract. Hold onto this position for at least 10 seconds. Relax by exhaling slowly, you can even try this exercise by standing near a wall. Some people also found it effective while sitting. If you are too busy to spend time on this exercise, you can do it right now while reading this article. It will help you gain a toned and flat tummy.
Sometimes, choosing a shorter and easier route is better to find a solution. May be breathing exercises don’t seem to sound so effective, but they definitely do their part in your body. They will enhance the intensity of your workouts. Abdominal breathing, belly breathing and diaphragm breathing help you to increase your core fitness. This means you will gain all the possible benefits and energy to lose your tummy.
Things To Keep In Mind:
This practice of breathing exercises should be done systematically. You should never practice the above breathing exercises on a full stomach. If you are diagnosed with heart conditions, hiatal hernia or ulcers – it is better to consult your doctor or completely avoid the above exercises. These exercises show great results, if practiced after a gentle form of exercise like tai chi, yoga or walking.
Performing all these kinds of breathing exercises to lose belly fat is the best alternative for other forms of exercise. It is performed without any equipment and is accessible for anyone. However, you need determination and the right amount of knowledge to make your goals achievable. Nothing can be acquired without hard work! Everyone is likely to make mistakes, but you need to stay focused. Even if you miss to practice these exercises for a day, it doesn’t matter. Although, you need to work hard from the next day on wards.
These deep breathing exercises the best way to lose bell fat. The whole pressure is laid on the abdominal area and this will help to shed the fat around it. You won’t have to go back to your gym or sweat it out. These breathing exercises are available every day and every single minute. Search no more! Follow these great exercises on a daily basis and you will see your fat vanish! All the best for your trails!
article source:thefitindian.com
