As we know, losing weight usually makes us think about going to the gym and following a diet, right? But here's a great thing – your breathing can help, too! Pranayama, which is all about controlled breathing, is like a magic trick for weight loss.
It's not just about breathing; it's about using your breath smartly to make your body work better. When it comes to weight loss, everything counts. This includes your breath! Yogic breathing, or pranayama, is a great way to help shed unwanted pounds.
In this blog, we will explore pranayama and see how breathing can slim you down.
Table Of Contents
- Which Pranayam Is Best For Weight Loss?
- How Much Weight Can We Lose By Doing Kapalbhati For 15 Minutes Daily?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Pranayam Is Best For Weight Loss?
Pranayama, a powerful aspect of yoga, is not widely known, but it plays a key role in improving our overall well-being. Its name comes from the Sanskrit words 'prana', meaning life force, and ‘yama', meaning control. Controlling our breathing ensures that we are constantly feeding our prana with oxygen, which has a significant impact on the well-being of our body, mind, and spirit.
According to NCBI, pranayama yogasana is one of the best tools for weight loss. It is a natural way to manage excess weight, blood sugar and blood pressure. Pranayama for weight loss teaches self-discipline, self-confidence and self-control. It's also a great way to adopt healthier lifestyle habits. Here are some of the most amazing pranayama exercises for weight loss:
1. Anulom Vilom (Alternate Nostril Breathing) |
| Anulom Vilom is a great yoga for digestive health. It improves our metabolism by improving digestion. It helps with constipation and increases our energy levels, making us feel refreshed and rejuvenated. Adding this yoga to your daily regimen will also help balance your hormones, which in turn will help with weight loss. |
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Also Read: 8 Best Yoga For Increasing Height Even After 18 Years Of Age
2. Nadi Shodhana |
| This yoga pose for mental relaxation is an extension of Anuloma Vilom. Like its predecessor, Nadi Shodhana has many health benefits, with weight and fat loss being a few of them. Apart from helping you reduce belly fat, Nadi Shodhana helps with concentration and cures mental and respiratory ailments such as anxiety, stress, bronchitis, asthma, etc. |
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Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice
3) Kapalbhati |
| Kapalbhati literally means shining forehead or skull. It is a very important breathing exercise for weight loss because it speeds up our metabolism and also increases the flow of blood and energy. It improves the activity of our digestive tract and thus leads to better absorption of nutrients into our system. |
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Also Read: Detox And Clean Your Lungs With These 5 Yoga Asanas And Pranayama!
4) Bhastrika Pranayama |
| Bhastrika Pranayama helps accelerate metabolism and boosts fat burning, aiding in weight loss. Regular practice enhances oxygen flow, reduces stress, and promotes overall body detoxification, supporting effective weight management. |
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Also Read: Learn These 15 Yoga Poses for Flexibility Enhancement And Empower Your Routine!
5) Surya Bhedana Pranayama |
| Surya Bhedana Pranayama, or right nostril breathing, stimulates the body's energy and increases metabolism, supporting weight loss. By balancing the body's internal heat and improving digestion, this practice can enhance stomach fat-burning and overall wellness. |
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6) Agnisar Pranayama |
| This exercise is best for reducing stomach gas and bloating. It also helps to tone and slim the abdominal area. It also reduces unwanted tastes and improves appetite in a good way. |
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Also Read: 12 Yoga Exercises For Weight Loss That Can Revolutionise Your Fitness Journey!
How Much Weight Can We Lose By Doing Kapalbhati For 15 Minutes Daily?
The amount of weight you can lose by doing Kapalbhati Pranayama for 15 minutes a day depends on your metabolism, diet, overall lifestyle and current weight. The exact weight varies for each individual. However, if you follow a proper diet and do at least 15 minutes of Kapalbhati every day, you can lose about 2 kg in a month.
Kapalbhati is a rapid breathing technique that focuses on exhalation instead of inhalation. It is an extremely popular yoga practice that involves strict breathing. In this exercise, you take short and powerful inhalations and exhalations. Kapalbhati pranayama affects several physiological functions that improve your physical and mental health, which are key to maintaining a healthy weight. In addition, the combined effect of Kapalbhati on blood circulation, digestion and heart health positively alters fat metabolism and promotes healthy weight loss.
Dietitian’s Recommendation
Doing special breathing exercises in yoga, called pranayama, can be really helpful for weight loss. Derived from the ancient teachings of yoga, these exercises not only reduce stress but also allow our bodies to burn calories faster and promote healthy eating habits. Take a deep breath, start slowly and let pranayama guide you on a healthier path.
Dt. Lavina Chauhan
The Final Say
Yoga teaches us that everything is connected to everything and to fix one problem. We have to start at the very beginning: our breathing. When you make pranayama a regular part of your life, you awaken the connection between your body and mind and enter the world of healing. But remember, the purpose of pranayama isn't to shed pounds or build a perfect body—although that's a bonus. Rather, it is a way to feel more grounded, relaxed, and balanced in our daily lives. Practising pranayama for metabolism can improve digestion, relieve stress, lose weight and lead a healthier and longer life.
FAQs
1. Which pranayama is best for weight loss?
One of the best pranayama techniques for weight loss is Kapalabhati, also known as "skull-shining breath." It helps improve metabolism and detoxifies the body while energising you.
2. What is the 7-second breathing method for weight loss?
The 7-second breathing method involves inhaling deeply for 3 seconds and then exhaling forcefully for 7 seconds. This technique can help increase oxygen intake, which may boost metabolism and aid in weight loss.
3. Is pranayama yoga for weight loss really effective?
Yes, pranayama yoga can be effective for weight loss as it helps reduce stress, improves metabolism, and promotes mindfulness, which can lead to healthier eating habits.
4. What is kumbhaka pranayama for weight loss?
Kumbhaka pranayama involves holding your breath after inhalation or exhalation. This practice can enhance lung capacity, increase oxygen levels in the body, and support weight loss efforts.
5. Why is Kapalbhati Pranayama so popular?
Kapalbhati pranayama is widely popular for weight loss and health because it is simple, energising and effective. It is easy to learn, provides energy quickly, relieves stress and supports digestion.
6. How to do pranayama for weight loss?
To practice pranayama for weight loss, find a comfortable seated position, inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this process for several minutes while focusing on your breath.
References
- https://www.bewakoof.com/blog/breathing-exercise-for-weight-loss/
- https://fitelo.co/fitness/pranayama-for-weight-loss/
- https://www.arhantayoga.org/blog/pranayama-for-metabolism-weight-loss/
- https://thesleepcompany.in/blogs/lifestyle/30-minutes-kapalbhati-benefits-and-precautions#:~:text=However%2C%20if%20you%20follow%20a,about%202%20kgs%20per%20month.
- https://santoshyogainstitute.com/kapalbhati-pranayama-for-healthy-weight-loss/
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