Imagine not having to sweat and pay money and time to go to the gym.
Better yet, all it takes is 10 to 15 minutes a day, a simple exercise and the ability to breathe deeply.
Breathing is one of the most important functions of the body and oxygen is, by far, the most critical element to stay alive. Your brain simply will stop functioning without oxygen. The brain literally shuts down without sufficient amounts of oxygen.
How is it possible to lose belly fat with deep breathing??
Deep breathing helps in improving blood circulation and body-oxygen levels by correcting breathing which, also in turn, helps in gradual breathing normalization. Deep breathing helps to give more energy for you to exercise. It greatly increases your metabolism and oxidation which indirectly leads to weight loss. A lot of breathing techniques help massage your abdomen resulting to faster burning of your body fat especially the fat in your belly.
Having a sedentary lifestyle or sitting for extended periods in front of the computer or TV creates a serious oxygen deficit. This wreaks havoc inside your system since oxygen is the primary element for survival.
Have you ever noticed that you feel exhausted after watching Netflix for several hours? How could you feel so tired when you didn’t do much? Your fatigue is caused by a lack of oxygen.
That also explains why you’re more likely to yawn during the middle of the day or late in the afternoon especially when you’re sitting down in your couch. Besides being sleepy, you’re unconsciously increasing your uptake of oxygen.
Oxygen is a highly flammable substance that speeds up chemical reactions. Oxygen thins the blood in the body a little which helps lower your blood pressure and speed up blood flow. This increases your metabolism which results in more calories burned. The more oxygen you have in your blood the faster your metabolism will be.
When weight is lost, the majority of it is breathed out as carbon dioxide.
There is a widespread misconception on how weight is lost. Most believe that fat is converted to energy like heat but this violates the Law of Conservation of Mass. These include physicians, dieticians and physical trainers, all with a supposedly good background. Others believe that fat is excreted or converted to muscle.
When there are excess dietary carbohydrates and protein, they are converted to a type of fat called triglyceride. When body conscious folks attempt to lose weight, they metabolize these triglycerides while keeping their fat-free mass intact.
Triglycerides consist of three atoms: carbon, hydrogen and oxygen. Triglyceride molecules can be broken down only by unlocking these atoms through a process known as oxidation.
A group of researchers chose to follow the path of these atoms when leaving the body. They found that when 10 kg of fat were oxidized, 8.4 kg were converted and excreted as carbon dioxide (CO2) via the lungs, and 1.6 kg became water (H20).
In order for 10 kg of human fat to be oxidized, the researchers calculated that 29 kg of oxygen must be inhaled which in turn produces a surprising 28 kg of CO2 and 11 kg of H20!! This happens during oxidation (loss of electrons).
“None of this biochemistry is new.” they said, “but for unknown reasons it seems nobody has thought of performing these calculations before.”
It actually made perfect sense! Deep breathing did!!
This just goes to show that the lungs are the main excretory organ for weight loss, with the H20 produced by oxidation departing the body in feces, urine, breath and other bodily fluids.
Though not a substitute for exercise, deep breathing is a great alternative or first step for anyone just beginning an exercise routine, and it enhances the benefits of any form of exercise.
Deep breathing provides the body with adequate amounts of oxygen. The oxygen absorbs nutrients and gets rid of toxins in the body which can lead to weight loss.
Yoga and Tai Chi practitioners have known this for centuries! You haven’t probably seen a yogi running or performing Jumping Jacks, but they’re lean and have bodies that are perfectly toned. Yogis are known for their health and longevity. Tai Chi movements are slow and may look easy to perform but Tai Chi masters have incredible power and precision. One of their secrets is proper deep breathing!
The amount of oxygen in our blood determines whether we have enough energy and the rate of our aging.
Even Miki Ryosuke, a Japanese actor, also discovered that there is a more natural method that helped him lose weight. When he was experiencing back pain, his doctor recommended that he perform a certain exercise each day to help relieve his pain. After performing the exercise for a few weeks, Miki lost a total of 28.7 pounds and 4.7 inches from his waist!! He refers to this technique as the long-breath diet. You stand in position, take a three-second breath through your nose, then exhale strongly through your mouth for seven seconds.
Deep, active breathing can increase your oxygen intake even when done for just 1 to 2 minutes at a time!!
So where can you do this exercise?
You can do this anywhere and even while walking. If you want to try this while walking you’ll have an easier time if you don’t hold your breath between your inhales and exhales.
Lie on a flat surface with your knees bent.
You can either sit on the floor or in a chair as long as you’re comfortable. If you’re sitting on the floor, just be sure that your back is completely straight and not convex. Preferably, keep your legs folded for more focus. If this isn’t possible, then sit on a chair. When sitting on a chair, move to the edge of your seat and sit with your back as straight as possible. Don’t lean against the back of your chair. Place your hands on your knees or, if you’re at work, you can rest them on your desk.
Stand with your feet shoulder width apart. Bend your knees slightly and rest your hands on your thighs. Keep your spine straight as usual and your head in line with your spine. Turn your shoulders away from your head and elongate your spine. Reach the crown of your head to the sky.
How Long and How Often to Practice
You can do this technique several times a day. You can start by taking 10 breaths each session. After a week or two once you get used to the exercise, slowly increase each session until you are practising for 5 to 10 minutes at a time.
You should immediately notice even at the very beginning that you feel calmer, more composed, relaxed and have more energy.
1. Prevent oral breathing during sleep.
If you wake up and have a dry mouth, this means that you breathed thru the mouth during sleep.
2. You can try to incorporate EARTHING with deep breathing.
Earthing (grounding the body to Earth) for electrons is a very helpful method to eliminate inflammation, reduce pain and stress, dramatically improve sleep in insomniacs, and normalize nerve, muscle, and immune function.
You can do this by standing barefoot for 30 min which can increase body O2 (results from the body oxygen test) by 2-5 seconds. Better results are even common for many people who are grounded during sleep.
It was said that the main benefits of barefoot activities are due to the stimulation of nerve endings on the soles of feet. This totally new natural therapy now has numerous supporting clinical studies. It has quickly gained popularity worldwide.
3. Do it properly.
When performing this exercise, inhaling should start in your abdomen. Start your inhalation by expanding your belly, then your rib cage and finish by filling the top of your chest. Your shoulders should not rise when inhaling and should remain relaxed. Follow a similar pattern when exhaling but try to make your exhalation twice as long as your inhalation. Start your exhalation by expanding your abdomen, move to your rib cage, and then finish by emptying the top of your lungs. Do this for 1 to 2 minutes at a time in a controlled and calm manner and don’t forget to straighten your back!
4. Focus on your breathing.
You can close your eyes to help improve your focus and relaxation. This exercise may be very energizing, so you may not want to perform it right before going to bed.
5. Couple deep breathing with exercise.
I still encourage you to perform this with proper exercise since we also need to properly stimulate our muscles and our whole body, and become stronger in the process. I’ve talked about what exercises to do in my Exercises page and its importance and benefits in my other posts.
6. Sitting down for a long period of time WILL KILL YOU!!
This is an extra tip that is of utmost importance!
Fun and Serious Facts xD
After sitting for a long period of time, the electrical activity of your muscles drops significantly and your calorie burning rate plummets to 1 calorie/minute. After just 3 hours of sitting, there is a decrease in vasodilation (blood vessel dilation) resulting in a decrease in blood flow or oxygen to the body. Sit for 24 hours straight and the insulin in your body reduces its ability to uptake glucose by about 40% which increases the risk for Type 2 Diabetes!!
After 2 weeks of sitting for 6 hours a day, bad cholesterol along with other fatty molecules are increased putting you at a risk for weight gain. On top of this, the enzymes responsible for breaking down fat plunge and your muscles begin to break down.
People who sit for 11 hours a day has a 40% INCREASED RISK OF DEATH IN THE NEXT 3 YEARS compared to people who only sit for 4 hours a day!!
This affects EVERYBODY. Even people who exercise or work out hard are NOT SAFE!
Scientists said that standing up for 5 minutes every hour will counteract the effects of sitting down. To help you with this, think of ideas or situations that will make you stand up more!
You can try answering a call and talking on the phone while standing up, or doing the 20-20-20 rule (while standing up) which suggests that after every 20 minutes, the computer user should take a break and look at objects that are 20 feet away for 20 seconds. I did this before and it improved my eyesight a bit! 🙂
You can also buy things which will motivate and enhance your 5 minute breaks like an exercise ball or a hula hoop. OR, you can just dance to your favorite music or Youtube videos! (Guilty here!) XD
You need to build your capacity for deep breathing gradually. If you do it with great intensity too quickly, you may feel light headed. Your body needs to adjust to the increased level of oxygen.
Asians have various methods which are natural and they use various herbs, treatments and techniques alongside which help them become more efficient and stronger. Some of these methods might seem questionable or unrealistic for other Westerners but when done properly, they actually yield a lot of potential and work wonders for the people.
I’m a Filipino and therefore a part of the Asian culture. I don’t represent the nation as a whole but I too prefer more natural, organic products and methods that use nature more than harmful chemicals because I love the idea of health and longevity.
With these in mind, I support deep breathing for losing belly fat, and the concept and science behind it! 🙂
I hope you find the TIME and EFFORT to do deep breathing exercise as it will improve your overall health and wellness, your state of mind, and help you get in tune more with yourself. 🙂
I’ve been getting questions as to how long it will take to get the tight abs or reduce belly fat significantly but it all depends on a lot of factors which I talked about in my How to lose belly fat and get abs! BETTER RESULTS FAST!! post like your lifestyle, stress level, hydration, exercise, diet, sleep, motivation, BODY SIZE (which is very important to consider as well), etc. If you work hard in every aspect you will surely achieve flat abs in less time!! You can actually see a great improvement in a week if you adhere to my tips.. You can achieve great abs in a month, 2 months or so but you have to be consistent and motivated! 🙂
Thoughts, suggestions, questions or whatnot?? I welcome everything so feel free to leave any comments below if you find anything worth mentioning or worth talking about. I’d really appreciate it! Thanks!
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Here are some products to help you master and appreciate more the art of deep breathing. 😀
Here is a free, enhancing deep breathing music if you wanna try it out! 😀
Remember the 5-minute break to live longer?? XD Try these out!
Exercise Stability Ball with size and color options
Weighted hula hoop to lose the stubborn belly fat fast!