Deep-Breathing and Belly Breathing Exercise will help you lose stomach and belly fats in a natural and simple way!
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!
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
- Stand with one leg forward and the other back.
- Strain your gluten muscles while transferring your weight to your back foot.
- Slowly inhale for 3 seconds while lifting your arms above your head.
- 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.
- sweet potato
- sweet potatoes
While you are avoiding gas-producing foods, some foods item that can help you reduce bloating.
- rice bread
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.