Breathe In, Pounds Out

Healthy weight loss doesn’t mean a number on a weight machine – it’s all about how your inner self feels. Weight loss goals, crash diets, and quick fixes which focus only on pounds and inches can make our bodies weak as well as vulnerable to illness!

The right mindset is a better tool for weight loss – and you all should agree with me that deep breaths are the best way to centre your mind.

This blog explains some basic breathing techniques which will help you feel and look the best. 

Basics of Breathing

It’s very difficult to believe something as simple and as easy as breathing can have such a huge impact on our health and well being. Latest studies showed proper breathing reduces the levels of stress hormones in us, and encourages increased rates of metabolism.

Proper breathing sustains healthy practices which relieves us from stress, and has been used in Eastern cultures since ages to promote health.

However, the keyword is “proper.” You may not believe it but most of us breathe “wrong” for years. We all can use a refresher on how to breathe right; start with the breathing exercises given in this blog.

Deep Breathing

Diaphragmatic breathing or in simple words deep breathing is a type of breathing that takes deep breaths and fills both the lungs and lets your stomach rise. You may feel unnatural at first because many of us (specifically women) are told to keep a flat stomach all the time.

When we don’t breathe in our bellies, we tend to promote shallow breathing habits. This in turn leads to tension and anxiety. 

Accumulation of stress and tension hormones in our bodies can make shedding our weight difficult. 

In a small study, participants who took part in diaphragmatic breathing exercise also had a high resting metabolic rate that helps in digestion.

Alternate Nostril Breathing

It is a very common breathing practice in yoga. Here, you hold your one nostril. Then take deep breaths in and out. Do the same thing with the other nostril. 

This practice helps you retrain yourself to breathe using your nose instead of your mouth. Breathing through your nose has shown to negatively impact your sleep and makes digestion of food difficult. This results in weight gain. It also increases breathing focus. And trust me, it feels simply amazing!

Pursed Lip Breathing

It gives you more control on your breathing by slowing it and makes it more intentional. The mechanism of your lungs improves and your body learns the habit of deep breathing.

The practice is highly beneficial in conditions like asthma, COPD or any other conditions related to lungs. Moreover, it improves our exercise tolerance. This in turn, definitely helps when we’re trying to reduce weight.

After a tough workout, you may automatically start breathing through pursed lips to control your stress response and gain your breath again.

Senobi Breathing

It is a Japanese type of stretching breathing. The technique is found to be first line treatment for obese people. 

Just like any other type of breathing, it helps in lowering stress hormones. 

You can’t expect to reduce weight only by proper breathing. Regular exercise, a balanced diet and managing your stress are the secrets to look good and feel good. Proper breathing slows your mind’s movement. So, you get time to make wise choices in order to achieve your weight loss goals.

How to Begin Breathing for Weight Loss?

Whenever you want to start a new practice, it’s essential to set achievable goals and carefully deal with your expectations. You should create small reasonable habits to build a big habit.

Set small goals which you know you can achieve – like breathing practice for 1-2 minutes after you wake up and before going to bed. After building this habit, you can increase the minutes and start doing it several times a day. 

Practice breathing around daily events such as waking, eating, sleeping instead certain times of the day according to the clock as every day is full of uncertainties. This way you’ll not miss the exercises on any day especially on a stressful day, when you need these the most.

Tying a new habit to an already existing one helps its faster integration in your daily routine. 

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