How Does Breathing Exercise Help You Lose Weight?
How Does Breathing Exercise Help You Lose Weight?
There are several forms of breathing exercises that have shown excellent results in weight loss therapy. Here comes the important issue, how to implement breathing exercises for weight loss. There are various methods and patterns followed by different experts in this field that may be used to work out the weight loss by breathing plan. The basics of breathing exercises and weight loss can be divided into two parts; first Choosing the Appropriate Breathing Exercises and the second part about implementing fitness schedule. Apart these two you also need to keep a close watch on progress and outcome of your breathing weight loss program. It is advantageous to research out about breathing exercises to find the most suitable one for you.
Different Types of Breathing Exercises
The breathing exercises date back to ancient “pranayama” method of yoga. The various exercises discussed here can be considered as its modifications as per requirements. These can be classified in three categories; Chair Breathing Exercises, Breathing Exercises in Sleeping position and the Yoga breathing exercises. Apart these there are various other forms like Chinese breathing, Human breathing and more. There are abdominal breathing exercises can be covered under deep breathing exercises also. The concept of weight loss by breathing exercises is not a newer one it is already applied in the various fitness practices. While carrying out the exercises related to heavy workout sessions the person is already in state of deep breathing. The best part of breathing exercises is that these are modified as per the requirements of those who have sedentary lifestyle and cannot afford to adopt regular work out sessions due to obesity. Thus breathing exercises do favor these people in gaining fitness with less effort.
Chair Breathing Exercises
As per the name these exercises can be carried out by sitting on chair; the breathing exercises falling in this category can be easily adopted by fatty people. It helps them to lose weight without getting into postures or exercise that requires higher degree of mobility. Such chair breathing help you lose weight without adopting painful fitness regime.
Deep Breathing Exercises (Sitting Posture)
This is simple breathing technique in which you shall take deep breath inside in slowly and steady manner and retain your breath for couple of minutes then exhale in steady flow. In this technique inhaled breath shall be filled till abdomen; that’s why it is termed as deep breathing. Beginners may start this exercise initially for 10 minutes duration and can be increased up to 20 to 30 minutes as per your capacity. It allows deeper penetration of oxygen and enhances oxidation process which results in breaking of higher fatty molecules.
Shallow Breathing Exercises (Sitting Posture)
In this breathing exercise the only difference from deep breathing posture is length of breath. After inhaling breath is held up to lungs only; in fact it is short breathing exercise that requires faster inhale and exhale process as compared with deep breathing pattern. The duration of this exercise remains the same like deep breathing that is initial starting with 10 minutes and maximizing up to 30 minutes as per capacity.
Breathing Exercises in sleeping position
Deep breathing while lying on your back:
In this position breathing pattern remains the same but posture is different and indications are also different. This exercise helps in reducing complications like high blood pressure and sleep apnea caused due to obesity and other factors. The process of breathing is similar to that of chair breathing exercise. The maximum duration of this exercise is of 20 minutes and it must be done carefully as elder practitioners may suffer hyperventilation when this exercise is done for loner durations.
Shallow breathing while lying on your back:
This exercise is indicated to those having obesity and older ages; shallow breathing in sleeping position reduces the chances of hyper ventilation due to breathing exercises. This breathing exercise has same effects like those of chair breathing exercise. Duration of this exercise starts form minimum of five minutes and maximum of twenty minutes.
Yoga breathing exercises
The breathing exercises based on Yoga are mainly consisting of different type of Pranayama practices. These can be practiced by anyone and have excellent effects on maintain metabolic rates and reducing excess fats. There are mainly eight types of “pranayama” which can be categorized on the basis of breathing intake patterns. Some Pranayam are based on the shallow breathing practices and some follow the pattern of deep breathing. The eight types of Pranayam are as below;
Equal breathing Exercise:
In this pranayama the person inhales and exhale in same duration for example if you inhale for 30 seconds then you have to retain for 30 seconds and then exhale in 30 seconds. This exercise is meant for beginners and can be performed in sitting positions like chair breathing also. It is indicated for those who want to keep fit and doesn’t have much to do with weight loss. The anuloma vilom Pranayam is one of these types of breathing exercise.
Deep breathing Exercises:
In such types of Pranayam mainly breathing is focused on maximum inhale and retention and slow exhaling. This resembles abdominal breathing exercise and has considerable effect in reducing body fats. These practices are meant for the intermediate practitioners and must be performed in expert guidance. The Kapal Bhati Pranayma is one such type of breathing exercise.
Alternate inhalation exercises:
These Pranayam include use of different nostrils for inhale and exhale each time. One has to count for number of breaths and maintain that every nostril is used for same number of times. The nadi shodhan Pranayama is categorized in such breathing exercise category.
The yoga breathing practices or Pranayam are to be practiced under expert guidance to avoid any complication as these require regular practice and finer balance. An expert can guide to choose the best Pranayma for you as per your requirements.
The duration of these Pranayam based breathing exercise are lower than other breathing exercises. There are several restrictions that are to be followed with Pranayma therefore it is advisable to go with simple breathing exercises as they are harmless and can be carried on your own.
Choosing the appropriate fitness schedule
Once you have selected the breathing exercises that suits best; you have to chalk out your fitness plan and schedule to achieve desired results. There are various aspects that must be considered while preparing your schedule; like available time, restrictions, and support plans. The basic idea behind breathing exercises to help you lose weight is about oxidation of the fat molecules in our body. This process results in break-down of higher fatty contents from our body resulting in weight loss.
Though breathing exercises are meant for those looking for weight loss in sedentary lifestyle; it requires defined time schedule and dedicated efforts to have maximum results. You must decide the best possible time when you are able to do exercises on regular basis. These exercises are effective only when they are carried out on regular basis.
There are certain restrictions that need to be kept in mind while performing these exercises. The deep breathing exercises must be done under expert guidance. These exercises can be a bit risky in some cases where the patient is hypertensive. It is better to consult your doctor before starting any of fitness regimes. Sometimes such efforts can lead you into much complicated situations.
Similar to the other fitness schedules breathing exercises do require support mechanism in terms of diet, and medications in some cases. It is advisable to go for regular diet and enhanced liquid intake to compensate the fluid loss during fitness schedule.