Slimming Through Breathing: The Principles and Basic Practices of Yoga Breathing Techniques

You can lose weight even while breathing --- regulating your breathing

Understanding Breathing in Yoga

The meaning of "breathing" is much richer than we imagine, representing not only the exchange of gases between the body and the outside world. In Latin, spiritus means "breath," "soul," "thought," and "life." The "qi" in the Chinese word "喘气" (chuǎn qì, panting) refers not only to air but also to the energy of life, and "qi" is also one of the fundamental elements constituting the world in ancient Chinese philosophy.

Ancient sages recognized the importance of breathing and thus created a series of breathing techniques to protect their lifelong companions, who possessed almost divine virtues.

In yoga, breath control is called pranayama, or breath regulation. Its Sanskrit name, pranayama, is composed of two parts: prana, meaning "life force," "energy," "vital energy," "spirit," or "soul," and yama, meaning "regulation," "prolongation," or "pause." In basic pranayama techniques, pranayama means "regulating the breath," while in advanced techniques, it means "prolonging the life force."

Advanced breathing exercises are recommended to be performed under the guidance of a professional yoga instructor, and timely communication between teacher and student is very important.

Regulating breathing is the first step to weight loss.

Breath control is the fourth of the eight limbs of yoga and plays an important role in Eastern yoga, as well as in yoga techniques for weight loss and slimming.

In terms of physical health, breathing exercises can directly affect internal organs and the chest and abdominal muscle groups, and have remarkable effects such as weight loss, detoxification, and beauty enhancement. It can also improve the function of the nervous system, alleviate various premature aging symptoms caused by stress (including overweight), and many respiratory symptoms.

Starting with breathing exercises can also protect you from injury. Because people who are trying to lose weight are often heavier and have less coordination, there is a risk of spraining limbs when performing certain movements. Such painful experiences can cast a shadow over future practice.

During the breathing exercise, the internal organs are fully massaged, the breathing volume is several times greater than usual, the body's metabolic rate is greatly increased, and healthy weight loss is achieved.

In terms of mental well-being, deep breathing can help you maintain emotional stability, perseverance, and accurate judgment, while reducing the impact of negative external factors.

Because people trying to lose weight have generally experienced various failures, these experiences can easily lead to negative thoughts like "I'm sure I can't do it again" during practice, resulting in giving up halfway. Practicing breathing exercises before starting your workout can help you effectively avoid failure.

In terms of self-awareness, it connects the body and mind, helping you to clearly understand yourself.

Basic Breathing Exercises: Abdominal Breathing

Abdominal breathing is the most basic breathing exercise, and correct abdominal breathing is the foundation of asanas, meditation, and advanced pranayama. It helps practitioners feel calm, comfortable, refreshed, and joyful throughout the practice, which makes practitioners interested in yoga and makes it possible to practice voluntarily every day. At the same time, abdominal breathing also reduces the possibility of giving up practice due to feeling bored or dull.

Practice methods

Lie on your back or sit up. Beginners can gently place their left or right hand on their navel to feel the breathing process. Inhale, drawing air directly into your abdomen. If the inhalation is done correctly, your hand will lift from your abdomen. The deeper the inhalation, the higher the abdomen rises. As the abdomen expands, the diaphragm descends. Then exhale, drawing the abdomen inwards towards the spine. Exhale as much air as possible from your lungs by contracting your abdomen, causing the diaphragm to rise naturally.

Basic Breathing Techniques: Chest Breathing

Practice methods

Lie on your back or sit up, and take a deep breath, but don't let your abdomen expand. Instead, inhale directly into your chest area. In chest breathing, the chest area expands (the abdomen should remain flat). The deeper you inhale, the more your abdomen draws inward toward your spine. When you inhale this way, you'll notice your ribs expanding outward and upward. Then exhale, drawing your ribs down and inward.

Basic Breathing Technique: Complete (Thoracoabdominal) Breathing

This breathing method combines abdominal and thoracic breathing. It is a natural breathing method that, with a little practice, will become automatic in daily practice and life.

Practice methods

Inhale gently, first filling your abdomen, then the lower half of your chest, and finally the upper half. Try to fill your chest as much as possible, slightly raising your shoulders and expanding your chest. In this state, your abdomen will naturally draw inwards.

When exhaling, first relax your chest, then your abdomen, and finish the exhalation by contracting your abdominal muscles, ensuring that your lungs expel the maximum amount of air. Repeat this cycle. The entire breathing process should be smooth and gentle, like waves gently ripple from your abdomen to the middle of your chest and then to the upper part of your chest, before fading and pausing. Exhalation should not be rushed or forceful, but rather steady and gradual.

After mastering the basics of pranayama, if you are still interested, you can practice some advanced pranayama techniques. Below are some classic practices commonly found among various pranayama methods.

Classic Breathing Therapy: Meridian Breathing

Practice methods

To practice, assume a yoga sitting posture (ensure you can sit comfortably for at least 15 minutes), place your hands on your knees, straighten your spine, and keep your head upright. Close your eyes, focus on your breathing, and begin practicing.

Beginner's exercise: Place the index and middle fingers of your right hand between your eyebrows and keep them still throughout the exercise. Place your thumb next to your right nostril and your ring finger next to your left nostril. Close your right nostril with your thumb, and inhale through your left nostril first, then exhale, maintaining the same frequency as your normal breathing. Repeat 5 times.

Release your thumb, close your left nostril with your ring finger, and inhale and exhale through your right nostril. Repeat 5 times. This is one round; do 15 rounds.

Advanced Exercise: After practicing the beginner exercise for 15 days, you can proceed to the advanced exercise. Close your right nostril with your thumb, inhale through your left nostril, then close your left nostril with your ring finger while relaxing your thumb and exhale through your right nostril; then inhale through your right nostril again, then close your right nostril, open your left nostril, and exhale through your left nostril. This is one round; practice 25 rounds. Note that the inhalation and exhalation times should be equal. After one day, try to extend the inhalation and exhalation times. This exercise can be continued for 15 days or even longer.

Classic Breathing Exercises - Bellows Breathing

Practice methods

Imagine your lungs are a blacksmith's bellows; relax, sit comfortably, and be relaxed. Begin with relatively rapid breathing, but inhale gently; exhale forcefully, not forcefully. Cover your right nostril with your right thumb and perform abdominal breathing: inhale and exhale rapidly, rhythmically, and forcefully, allowing your abdomen to expand and contract, for 20 complete breaths. Then, cover your left nostril with your ring finger and repeat abdominal breathing 20 times. After completing one round, rest for one minute before starting the second round.

Classic Prayer - Prayer of Holy Light

Practice methods

Practice method: Sit comfortably, close your eyes, and relax your whole body. Use abdominal breathing, inhaling and exhaling quickly, rhythmically, and continuously, but do not inhale forcefully; instead, exhale forcefully. Do 20 rapid breaths, then inhale deeply and exhale slowly. This is one round. After completing one round, relax and breathe naturally. You can do 2-5 rounds.