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How to lose belly fat naturally?

Deep-Breathing and Belly Breathing Exercise will help you lose stomach and belly fats in a natural and simple way!

Inhale through your nose and exhale through your mouth.

Inhale through your nose and exhale through your mouth.

Deep-Breathing Take a slow and gentle deep-breath, hold on for a moment or two feel the tightening muscles on your stomach then breath out through your mouth repeat for 5 to times for starting.

Belly-Breathing Put one hand on your belly just below your ribs and the other hand on your chest, take a deep breath through your nose and let your belly push your hand out. Breath out through pursed lips as if you are whistling. Feel the hand on your belly go in and use it to push all the air out. Do this breathing exercise 3 to 5 times for starting.

It makes you feel good, ease pains, mental clarity and above all, it burns fats in the bellies and stomach so as well it helps to detoxify.

Deep and Belly breathing is a type of exercise that makes you aware of your breathing so when you inhale (take in air) through your nose, the breath is long and slow and the air completely fills your lungs.

The second part of the exercise is to blow all the air from your lungs, nice and slow. You should see your lower belly rise when you breathe in and lower when you breathe out.

In Japan, deep breathing is a normal routine for everybody, from the small children to the adult, almost everybody starts the day with deep-breathing.

How to do deep breathing in a natural and simple way

This is how to do!

Enjoy the nature and relax with deep breathing.

Enjoy nature and relax with deep breathing.

Close your eyes for a few minutes and imagine yourself enjoying nature or other places relaxing. Then take a deep breath through the nose and count to ten. Release the breath through the mouth until have pushed all the air out. Then repeat the exercise from five to ten times.

Important things to remember when practicing deep breathing exercise.

  • Find a quiet and comfortable place where you can sit or lie down where no one will bother you for a while.
  • Sit or lie in a comfortable position with your back straight.
  • Take a couple of “cleansing breath” (breathing in through your nose and breathing out through your mouth).
  • In breathing through your nose and out through your mouth, you should observe that your abdominal muscles tighten, flex and contrast.
  • Inhale slowly, this should take about 10 seconds ( you can count on your head to 10) so that your lower abdomen rises. Now exhale slowly through your mouth for another 10 seconds.
  • Try to get a routine and practice deep breathing for 5 to 10 minutes each day.

Practicing helps you get into a routine and you can use deep breathing whenever you feel like to either when you want to relax, calm down as well as getting rid of your belly fats.

Does Deep-Breath Really Work for weight loss?

Marcella Pink, an OB/GYN NP explain her view on deep breathing to Medical Daily. Though not a substitute for exercise it is a great step for women just beginning an exercise plan, and deep breathing enhances the benefits of any form of exercise, “she said, Deep breathing exercise provides the body with oxygen. The oxygen absorbs nutrients and can help rid the body of toxins, which can lead to weight loss.

Research conducted at Hampton University found that the combination of yoga and deep breathing exercise helped overweight teens lose weight. Sixty high school teens were divided into two groups.

  • The first group received 40 minutes of yoga and performed deep breathing exercise four times a week for 12 weeks.
  • The second group stayed with their normal routine.

The research found threat the group did yoga and deep breathing lose an average body weight of 6 pounds with no daily caloric intake restriction.

How to Perform the Exercise in a standing position

  1. Stand with one leg forward and the other back.
  2. Strain your gluten muscles while transferring your weight to your back foot.
  3. Slowly inhale for 3 seconds while lifting your arms above your head.
  4. Exhale forcefully but carefully for 7 seconds, while straining all of your body muscles.

Perform this exercise every day for 2-10 minutes. It will allow your body to use more oxygen to help you burn fat, and also will strengthen your muscles and increase your metabolism.

Here is a Japanese Method in doing Deep breathing exercise.

 

5 Eating Habit associated with a deep breathing exercise for a flatter stomach

1. Watch what you’re eating.

Avoid too much food at one meal. Overeating or eating to quickly could cause bloating. If you keep long hours of gap between two meals, you tend to eat more since you’re starving and overestimate your appetite.

As a result, you belly puffing up since the excess food cannot be digested quickly as well. Eating fast causes you to swallow excess air which leads to gas formalist in your stomach.

2. Eat smaller meals.

The key to reducing bloating is to consume smaller but frequent meals. This prevents you from getting hungry and overeating.

Additionally, smaller meals help your body process lesser food at one time so your digestive system isn’t affected.

3. Chew your food.

Ensure you have sufficient time to sit down and eat your meal. Chew your food slowly and eat mindfully.

Avoid watching TV while eating your meal, since you tend to get destructed and overeat in the process.

Pay attention to every bite so you know you’re eating right.

4. Do not talk while eating.

Again, if you tend to talk a lot during your meals, it will cause you to swallow excess air along with your foods which will ultimately make you bloat. Unless’s a minimal chit chat, avoid speaking non-stop while having your meals.

5. Drink more water than usual.

It is essential to detox your body and the best way you can do is by keeping yourself always hydrated especially during summer seasons. Water removes all the imperf toxins found in your body and also keeps you full, thus, helps you prevent from further bloating.

Foods you must avoid from bloating.

When you are trying to reduce bloating to achieve a flatter stomach you should avoid consuming foods that produce gas and leads to bloating.

Certain fibrous fruits and veggies.

  • Apricot
  • sweet potato
  • beans
  • cabbage
  • sweet potatoes

sweet dairy products

Dairy products.

  • Milk
  • cheese

Option foods.

While you are avoiding gas-producing foods, some foods item that can help you reduce bloating.

  • Meat
  • poultry
  • fish
  • egg
  • avocado
  • rice bread

Conclusion

Deep breathing and Belly breathing incorporated with good habits for a better you.

Breathing we do it every day. We don’t even need to think about it. But what if we actually did take the time to think about it. Not just regular breathing. The deep saturating breath that makes our skin tingle. You can do it anytime whenever you are, whatever you are doing. There are no fancy steps that you need to take if you wish.

Simply breath in slowly, and deeply through your nose. Draw in the air and feel it fill your lungs. Now exhale slowly through your mouth, you can feel the oxygen saturating your body, feeling good, aside from the good feeling, there are more good benefits such as weight loss or burning of fats, helps in detoxify, relaxation, ease pains, and mental clarity.

When we are experiencing an emotional reaction, slow deep breath triggers the release of endorphins, producing a calming effect. Who would thought something so simple could do so much for us.

Practice deep breathing throughout your day and you will quickly begin to notice the benefit.

Thank you so much for stopping by and find time to read this post, I hope I was able to provide you useful information.

If you have any question or concern, then, please feel free to leave me a comment below and I will be happy to help you.

 

Best wishes,

Lyn Matsushita

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Comments

  1. Rizza says:

    Amazing advice and knowledge!

    I can attest to the fact that deep breathing can help reduce fat, been doing for 3 months now. Not a c-section though since I am just in college.

    Not to mention deep breathing is also something that can help you relieve mental strain and stress. That is why meditation and yoga is one of the top practices I try to accomplish. The deep focus and peace of mind it can induce is fantastic.

    Also, you mentioned about the foods that might cause bloating, I guess I should avoid those since I am very much prone to such issues.

    I will definitely incorporate this to my routine and diet.

    1. Hi Rizza,

      I’m so happy to know that you are practicing deep breathing for sometimes now.

      Actually, yes, Deep breathing is so beneficial to our daily health aside from helping you relieved from mental strain and stresses, it also reduces the fats around your bellies.
      Deep breathing exercise provides the body with oxygen, the oxygen absorbs nutrients and help rid the body toxins which leads to weight loss and flatten your stomach and belly.
      Bloating is fear to everybody especially for women, by avoiding foods that cause it is the best bet.

      Thank you so much for visiting my site and leaving me an exciting comment.

      Best regards,
      Lyn

  2. Dear Lyn,

    Great post, I have never associated weight loss with deep breathing. About that topic, I can say that deep breathing is a key to fix something wrong in related to physical and mental things. I know, deep breathing makes people more healthy and improve their capacity to learn and understand. Nowadays, many institutes researching and educate people about that.

    As I understood from your post, we should use to take right breathing then consider five habits while we are eating our meal properly. That is all to weight loss without ignoring our health. Since we saw victim people who lost their money and health to weight loss particularly in order to lead the unnatural diet program in the news.

    I believe your advice that thanks to natural habits can be lost weight by considering our healthy.

    1. Hi Gokhan,

      Thank you so much for your compliments on my post.

      I encourage you to practice deep breathing if you haven’t tried it yet, start to associate it with your daily routine.
      The procedures are easy to follow and I assure you to have great results.
      Yes, exactly, as you said, nowadays institutions such as home for the aged is concentrating on this issue for the elderlies better health.

      Exactly, true You must consider too, good habits while eating our meals, I could see often that people eating not even looking at their plates, they are so busy with their smartphone or watching TV, I’m so desperate with those scenes.

      Again thank you so much for stopping by with and your inspiring comments.

      Best wishes,
      Lyn

  3. Martina Janu says:

    I was wanting to start with meditation and yoga for quite some time and never really got into it as I didnt really know how and I suppose was just too lazy to start researching. Now I came across your article which is super helpfull and explains deep-breathing step by step so Im definitely going to start with that. Thank you so much for sharing your knowledge!

    1. Hi Martina,

      That’s great news! I’m so glad that I have able to provide you a piece of information about deep breathing.

      Yes, I understand you, we often want and plan to do something and where to start is the hardest thing to do in the plan. We start it and we often stop along the way, because of lack of time, persistence and confidence. With a proper and easy, step by step to follow we can do it if we persevere.

      Breathing we do it every day. We don’t even need to think about it, but what if we actually did take time to think about it, not just regular breathing but practicing deep breathing. I encourage you to incorporate deep breathing on your daily routine.

      Thank you so much for visiting my site and for leaving me encouraging comments.

      Best regards,
      Lyn

  4. junaid says:

    Hi Lyn.
    Excellent article really. Everything was easy to understand. This will come in handy as i do know a few people with this problem. Thank you for sharing your knowledge with us, it will definitely help me help others too!

    1. Hi Junaid,

      I’m so excited to know that this article is helpful to you.

      You see, Breathing is what we do every day, we don’t even need to think about it. In all species of a living creature, in human nature, we just need to think and take the time to think about it, not just regular breathing, but being aware with your breathing in and out for a healthier you.

      Thank you, Junaid for stopping by and leaving with your nice comments.

      Best wishes on your journey,
      Lyn

  5. Emilio Tan says:

    Hi Lyn,

    I didn’t know that breathing has something to do with our health. From your post, now I know how to do it. You have done a great article that provides value to the readers like me. Eating the right food, exercise, positive thinking, meditation, and correct breathing are factors for a healthy life. Thanks for sharing.

    1. H Emilio,

      Absolutely, Emilio, Deep breathing is so helpful to our health such as making you feel good, ease pains, relieved you from mental strains and stresses.
      What’s more about is to have a physically healthy body such as reducing the excess fats and weight on the body.

      I am with you Emilio, to have a healthy life you must eat the right foods, exercise, enjoy life with positive mental attitudes.

      Thank you so much for stopping by with a considerable kind thought.

      Best regards,
      Lyn

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