10 Effective Breathing Exercises to Lose Belly Fat
Belly fat is something that so many people deal with and want to lose. It is also one of the hardest areas to lose weight in. If you are someone who is wanting to lose belly fat, then you have probably tried everything you can think of.
Well, there are options out there that are as simple as just focusing your breathing. There is a method called Sanskrit to assist in losing belly fat. It is a form of control breathing techniques to aid in the weight loss journey you are looking to begin. Here is a list of the top 10 listed breathing techniques for fat loss in the belly region.
1. Alternate Nostril Breathing
This exercise is best done when you sit in a comfortable place with a straight spine and head. While in this position you should place your left palm facing down on your knee. The fingers on your right hand will be placed between the eyebrows using your pointer and middle fingers. For 30 seconds you are going to take a deep breath and let it out. Keep your eyes shut to keep all other distractions out and allow you to relax.
After you have done this exercise using your right hand, you will then close both nostrils, then do the left side. Each time holding the nostril or nostrils closed for a few seconds. Then repeat the whole process over for around 5-10 times. Pay very close attention to your breathing the whole time.
2. Vacuum Your Stomach
Strengthen the muscles on the inside of the abdomen by laying on the floor on your back. Bend your knees and leave your feet completely flat on the ground. Take in the maximum amount of air you can.
Then proceed to blow out all the air possible while bringing your stomach as close to the spine as manageable. Holding your stomach in that position for 15-20 while maintaining normal breathing. Inhale to go back to the starting pose, always remember to take in air through your nose and breath out air through your mouth. Repeat as many rounds as you are comfortable doing.
3. Rolling Your Abdomen
Use a mat to stand up or kneel on. Focus and release all air in your lungs. Conduct a pretend to inhale while the airways are blocked in your throat and relax your belly. While you have your belly relaxed and you are holding your breath, try and breathe in. Then release and relax then repeat for 3-5 more reps.
4. Skull Shining Breath
Sit cross-legged on the floor and gently place your hand on your knees. Take a deep breath and blow out energetically forcing the air out rapidly. Pull in your belly button as close to the spine with every forceful blow. Your lungs will begin to open on their own. Repeat this process for about one minute.
5. Diaphragmatic Breathing
Beginners will want to lay flat on their back, if you are not experienced you can sit up. Find your diaphragm and place your hands gently above it. Fill your lungs and feel the motion of your breathing in from your nose on your diaphragm.
Let all the air out through your mouth with a very loose and relaxed lip. No need to repeat a certain number of times just set a timer for 5-10 minutes and repeat as many times as you can pacing yourself and keeping a calm manner.
6. Humming Bee Breathing
Keeping a straight spine, sit on the ground with criss-cross legs. Allowing your shoulders to come down and relax with your eyes closed. Gently place your ring and middle fingers on your closed eyes, place your thumbs over your ears, and our index fingers above the eyebrows.
Leaving your mouth shut, breath in and out very slowly through your nose. Allow yourself to feel the vibrations that occur when you hum while exhaling. After performing several rounds, allow your arms and hands to rest on your knees. You can repeat these steps 5-10 times.
7. The “Bellow” Breath
Allow your hands to rest in a comfortable position on your knees with your palms facing down. Keeping your shoulders down and in a relaxed position and your spine nice and straight. Allow your muscles in your stomach to relax completely and leave your eyes closed. Energetically taking air in and releasing it in the same rhythm, it may take a couple of times to find the right pace for you. Repeat this process for 5 minutes.
8. Deep Breathing
Place a cushion on the ground for you to sit on while resting your hand gently on your knees. Relax your shoulders and sit with your spine straight. Allow all your muscles in your face to relax and sit with your eyes closed for 1 minute.
Take a deep breath in and release with a 4 count beat. While putting all your focus on your breathing try to pull your belly button all the way back to the spine. Repeat this process for 5 – 10 more times.
9. Abdominal Lock
You will repeat this exercise 3-5 times. Choose the most comfortable position for you between on your knees or standing. Release all the air in your lungs while bringing your chest and stomach in.
While keeping air out of your lungs make the motion of an inhale with your chest. Keep your abdomen relaxed and try to inhale while holding your breath. The upper part of your abdomen should now be sinking in under the ribs. Let go of the air and allow your body to relax and come back to a center.
10. Shining the Skull Breathing
This is actually one of the best breathing exercises you can do to lose belly fat because of how it strengthens the core muscles in your stomach. It also can benefit your respiratory system when you are sick with a cold or allergies.
In order to do this breathing exercise, you’ll get into a comfortable seated position. Inhale completely and hold your stomach while you breathe out. Do this for 30 seconds. Return to normal breathing for 3 seconds between the reps. You’ll want to do this 3 times. Practice this breathing exercise two times per day.
These tips will help you reduce belly fat and see a slimmer waist. All of these exercises will also help you by relaxing your body and relieving stress.