6 Effective Breathing Exercises to Lose Belly Fat
PranayamaThe term, denoting awareness of the breath, is derived from the Sanskrit word “prana” which means “vital force” and “ayama” which means “extension”.
Pranayama breathing techniques have always been an integral part of yoga, increasing the positive effect of asanas. Add these breathing techniques to your training and you will see how the results of your exercises improve.
If you don’t know how to get a flat stomach without doing conventional crunches and crunches in a gym, you may be surprised to learn that breathing techniques can be just as effective when it comes to burning belly fat.
We’ve put together a series of breathing exercises to help you tone your abdominal muscles.
6. Diaphragmatic breathing
this deep breath The technique increases metabolism and helps burn fat in the upper abdominal muscles.
Begin by lying on your back on a mat. If you are a beginner, put your hands on your belly to better control your breathing.
Inhale slowly through your nose so that your stomach expands under your hands.
Exhale through pursed lips so that your stomach drops under your hands. Make sure your chest stays still.
Start by doing this for 5 to 10 minutes. Later, you can increase the time and do this exercise sitting or standing.
5. Empty stomach
This exercise aims to strengthen the internal abdominal muscles.
Lie on your back on a mat with your knees bent and feet flat. Slowly inhale as much air as you can.
Begin to exhale as much air as you can, bringing your stomach as close to your spine as possible.
Hold the pose for 15 to 20 seconds. Try to breathe normally while holding your posture.
Release the pose with an inhalation. You can repeat this exercise several times. As you exercise, breathe in through your nose and out through your mouth.
4. Glowing Skull Breath
This technique consists of alternating short explosive exhalations and long passive inhalations.
Sit on a mat on your knees or cross-legged. Put your hands on your knees.
Breath deeply. Then take a series of short, vigorous exhalations, drawing your navel in toward your spine with each exhalation.
Feel your lungs open automatically for a long breath, after a series of short exhalations.
Do the exercise for 30 to 60 seconds.
3. Alternate Nostril Breathing
Sit on your heels or cross-legged. Make sure your spine is straight and your shoulders are relaxed.
Place your left hand on your left knee, palm up. Place the tips of the thumb and index finger in contact with each other.
Place your index finger and the middle finger of your right hand on your forehead, between your eyebrows. Place the little finger and ring finger in the left nostril and the thumb in the right nostril.
Gently press your thumb into the right nostril and exhale through the left nostril. Then inhale through the left nostril.
Press the left nostril with the ring finger and exhale through the right nostril. Then inhale again through the right nostril. These movements make a cycle of the exercise. Do 5 to 10 cycles.
2. Bellows Breathing (Bhastrika Pranayama)
Sit on a mat in a comfortable position with your spine and neck straight and your palms on your knees.
Relax your stomach muscles and close your eyes. Begin to inhale and exhale forcefully.
Make sure your breath is deep, powerful, and rhythmic. Take about a second for each inhalation and exhalation. Do the exercise for 5 minutes.
1. Buzzing Bee Breath (Bhramari Pranayama)
Sit cross-legged on a mat. Make sure your shoulders are relaxed and your spine is straight.
Close your ears with your thumbs and place your index fingers on your forehead, above your eyebrows. Let the ring and middle fingers rest on the closed eyes.
Breathe in and out slowly with your mouth closed. Buzz as you exhale. Feel the vibrations of the sound with your fingers.
Breathe in and out several times, then place your hands on your knees. You have now completed one exercise cycle. Do 5 to 10 exercise cycles.
Be aware of the risks
Remember that pranayama techniques, like any other exercise, have their own risks. Consult your doctor before exercising if you have any health problems.
These breathing exercises have been shown to be effective in combating abdominal fat. However, keep in mind that combining exercise with a healthy diet will improve your training results.
Which of these breathing exercises would you like to try? Have you ever tried pranayama? Tell us in the comments!