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Pranayama, the term denoting the conscious awareness of the breath, comes from the Sanskrit word „prana“, which means „life force“ and „ayama“ means „extension“. Pranayama breathing techniques have always been an integral part of yoga. Incorporate these breathing techniques into your training and you will see how the results of your practice improve.
Better than hours at the gym
If you can’t figure out how to achieve a flat belly without having to grind away at the gym, you’ll be surprised that breathing techniques can be just as effective when it comes to burning abdominal fat.
So today we have prepared a series of breathing exercises for you that will help tone your abdominal muscles.
1. Diaphragmatic breathing
This deep breathing technique speeds up the metabolism and helps burn fat in the abdominal area.
Start lying on your back on a mat. If you are a beginner, place your hands on your abdomen to better control the breathing.
Slowly inhale through your nose so that your stomach expands beneath your hands.
Exhale through pursed lips so that your stomach falls under your hands. Make sure your chest stays still.
Breathe like this for 5-10 minutes.
2. Stomach vacuum
This exercise aims to strengthen your internal abdominal muscles.
Lie on your back on a mat with your knees bent and your feet on the floor.
Slowly inhale as much air as possible.
On the exhale pull your belly in as close to the spine as possible.
Hold the position for 15 to 20 seconds.
3. Shining skull
This technique consists of alternating short explosive exhales and long passive inhales.
Sit on a mat with your legs crossed. Place your hands on your knees.
Take a deep inhale. Then perform a series of strong short exhales that draw your navel toward the spine with each exhale.
Feel your lungs automatically open on the long inhale after the series of short exhales.
Practice the exercise for 30 to 60 seconds.
4. Alternate breathing
- Sit on a mat with your legs crossed. Make sure you have a straight spine and relaxed shoulders.
- Place your left hand on your left knee with the palm facing up. Join the tips of your thumb and index finger together.
- Place the index and middle fingers of your right hand on the forehead between the eyebrows.
- Place the little finger and ring finger on the left nostril and the thumb on the right nostril.
- Gently press the right nostril with your thumb and exhale through the left nostril. Then inhale through the left nostril.
- Press the left nostril with your finger and exhale through the right nostril. Then inhale again through the right nostril.
- These movements make up one cycle of the exercise. Perform 5 to 10 cycles.
5. Breathing in waves (Bhastrika Pranayama)
- Sit on a mat in a comfortable pose with a straight spine and your palms on your knees.
- Relax the abdominal muscles and close your eyes. Begin inhaling and exhaling forcefully.
- Make sure your breathing is deep, strong, and rhythmic. Allow roughly one second for each inhale and exhale.
- The practice should last about 5 minutes.
6. Humming – bee breath (Bhramari Pranayama)
- Sit on a mat with your legs crossed. Make sure your shoulders are relaxed and your spine is straight.
- Close your ears with your thumbs and place your index fingers on the forehead above the eyebrows. Let the ring and middle fingers rest on your closed eyes.
- Slowly inhale and exhale through closed lips. As you exhale, make a humming sound. Feel the vibrations.
- Take several inhales and exhales, then place your hands on your knees. You have now completed one cycle of the exercise.
- Perform 5 to 10 cycles of the exercise.
7. Deep breathing
- Sit on a chair, or on the floor on a cushion with a straight spine. Place your hands on your thighs or knees. If you are sitting on the floor, cross your ankles.
- Close your eyes. Breathe normally through the nose for about a minute.
- Relax the facial muscles.
- On the exhale count to 4 and pull the navel toward the spine.
- Breathe in and out slowly.
- Put all your thoughts aside and focus on your breath.
- Practice for 5 to 10 minutes.
Be aware of the risks
Remember that pranayama techniques, like all other exercises, have their own risks. Consult your doctor before exercising if you have health issues.
These breathing exercises have proven effective for reducing belly fat. However, remember that combining exercise with healthy nutrition will improve the results of your training.
